Six Pack Foods List – Eating Your Way to Rock Hard Abs
We all know that you’re not going to get six pack abs without working out, but nutrition is a vital component of bodybuilding. Nutrients provide the raw materials you need for recuperation, energy and growth. To achieve the ideal body you’re looking for, you must have the proper fuel. The six pack foods list below can help you optimize your diet to get the results you want.
Nutrition Basics : Eating foods that can help you get six pack abs
Height, weight, metabolism and other factors considered, an adult woman should consume 1,600 to 2,400 calories per day. Men should come in somewhere between 2,000 to 3,000 calories per day, according to health.gov.
Here are some tips to follow about your diet.
- Consider eating several small meals throughout the day. When you feed your body several times a day, your metabolism increases and you burn more fat. So, instead of eating 3 big meals, consider spreading your intake out throughout the day.
- Macronutrients – find the right mix of carbohydrates, protein and fat. Medical professionals recommend that you follow this guide; 50-60% of total daily calories from carbohydrates, 30% from fat and 12-20% from protein. Understanding which macronutrients provide energy, which help build muscle tissue, and why you need fat will help you gain control of your diet and get the results you want.
Carbohydrates are your body’s main source of energy. When you ingest carbohydrates, your pancreas releases a hormone called insulin. Too many carbs can cause a large release of insulin, turning your body into a fat-storing machine and keeping you from getting that six pack. When it comes to complex carbs vs. simple carbs, the thing to remember is that complex carbohydrates give you sustained energy while simple carbs give you an immediate boost. Eat mainly complex carbs throughout the day. After a workout, eat simple carbohydrates to replenish glycogen levels, leading to faster recuperation and rebuilding of muscle.
- Complex carbohydrates include: starchy foods such as oatmeal, sweet potatoes, rice and peas, and fiber-filled foods like broccoli, carrots, cauliflower, green beans and spinach.
- Simple carbohydrates include: apples, bananas, grapefruit, grapes and oranges.
Muscles, skin, hair and nails, essentially every tissue in your entire body, is made up of protein. Building muscle and burning fat efficiently would be impossible without proper protein intake. When you are training, it is a good idea to consume 1 to 1.5 grams of protein per pound of lean body mass per day.
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- Good sources of protein include eggs, chicken breast, turkey, lean meats and tuna.
- A 6-ounce serving size of each of these equals approximately 35 to 40 grams of protein.
Fats have gotten a bad reputation, but the fact is, dietary fat is crucial to a healthy and strong body. A diet too low in fat can cause the interruption of important chemical reactions. Insufficient fat intake will actually force your body to start storing more body fat than usual so that it has enough to keep on functioning. One of the chemical productions interrupted is testosterone, so muscle building becomes impossible. Fats also lubricate your joints, so physical activity could become painful and cause irreparable damage to your joints if you’re not eating enough fats. But all fats are not created equal!
There are three types of fats:
- Saturated fats: found in products of animal origin, these are associated with heart disease and high cholesterol levels. Some vegetable fats are altered in a way that increases the amount of saturated fat in them through a chemical process known as hydrogenation. Hydrogenated vegetable oils are often found in packaged foods.
- Polyunsaturated fats: found in vegetable oils such as corn, cottonseed, soybean and sunflower oils.
- Monounsaturated fats: have a positive effect on your cholesterol levels. These fats are usually high in essential fatty acids and may have antioxidant properties. Monounsaturated fats are found in avocados, peanut butter, nuts and seeds and in canola, peanut, safflower and sesame oils.
The Importance of water for developing six pack abs:
Our bodies are made of mostly water
- Water helps lubricate your joints.
- It cleanses your body of toxins.
- You need water for complex chemical reactions that your body performs, including energy production, muscle building, and fat burning.
- Water helps control your appetite. Sometimes when you feel hungry, it may indicate a lack of water. Drinking water could stop your cravings.
- Cold water increases your metabolism.
- Water cools you down when the outside temperature is high
So what if you’ve been doing all of that and still aren’t rocking a six pack? Maybe it’s time to add a supplement. Certain supplements can help you improve strength, burn more fat, and reveal the hard work you’ve been doing in the gym and with your diet. Look for a good quality supplement from a reputable company.
Six pack abs are attainable with the right diet, a good exercise plan, and possibly a good supplement. And once you reach your goal, you’ll have more confidence and feel stronger.