Abs Diet Meal Plans - Best Foods To Eat for Lean Six Pack Abs. Do you have lots of extra body fat on your stomach and around your love handles? Have you tried all the fad diets out there but still can’t get rid of all those stubborn pounds that are hanging around? This article will help you finally get started on the right plan so you can eat the most nutrient dense foods to help you burn up extra body fat to achieve a lean and ripped midsection! Remember, abs are made in the kitchen so make sure you focus your attention on the foods you’re putting into your mouth. Your diet is so important when it comes to shedding all of the extra fat from around your waistline. ![]() You can do tons of exercise each and every day, but if you slip up on your diet and eat high calorie foods loaded with fat and sugar, your results will be limited. The best way to truly understand exactly what you’re consuming is to keep a diet journal and write down everything you eat and drink for 1 week. Make sure to document every single thing so you can get the most accurate record of your intake over a specific period of time. Detailed food journaling is extremely important in order to really find some of the foods and drinks that are jeopardizing your fitness plan. You can download free diet and exercise journals here: When it comes to choosing the best foods to include in your six pack abs meal plan, your main thought should always be centered on 1. A ketogenic diet has amazing health benefits but it is also quite restricting. Discover 22 foods to eat on a ketogenic diet that taste great! Abs Diet Meal Plans – Best Foods To Eat for Lean Six Pack Abs 0. Healthy Foods to Eat If You Wish to Gain Weight. Food alone does not contribute to weight gain. It has to be complemented with a proper exercise routine that helps to. The 1200 calorie diet plan is one of the most effective ways to lose 20 pounds in about 90 days. This is not a fad diet plan. Forget about all of those convenient pre- packaged foods that you might be used to eating. These are loaded with the big 3 killers which include salt, sugar and fat. This combination of ingredients create a perfect storm for food addiction. Below is a quick list of some of the foods you want to pick up the next time you’re in the grocery store: Lean Protein: Clean Starchy Carbs: Brown Rice. Yams or Sweet Potatoes. Oatmeal (old fashioned)Quinoa. Ezekiel Bread. Genesis Bread. What Is a 2,000-Calorie Diet? What does 'percent daily values based on a 2,000-calorie diet' mean? The NowLoss Diet shows you 4 easy steps to follow to eat whatever you want, whenever you want and still lose weight with junk foods or the foods you love. Fibrous Carbs (Veggies): Broccoli. Mushrooms. Red Onions. Brussel Sprouts. Peppers (red, yellow, green)Cauliflower. Asparagus. Healthy Fats: Olive Oil. Avocados. Nuts (walnuts, Brazil nuts, almonds)Flaxseed. Fatty Fish (salmon, tuna, sardines)Almond Butter. Below is a 3 day healthy meal plan to help get you started on the road to eating healthier! Meal Plan Day #1. Breakfast: Egg whites, 2 slices of whole wheat toast, 1 apple. Snack: Handful of walnuts (1. Lunch: Chicken burrito with a whole wheat flour tortilla, filled with lettuce, black beans, low- fat cheese and salsa. Snack: Apple with 1- 2 tablespoons of almond butter. Dinner: 6 ounces of top sirloin steak, green beans and a side salad with romaine lettuce, tomatoes and balsamic vinaigrette. Meal Plan Day #2. Breakfast: Power protein smoothie with 2 scoops of your favorite protein powder, 1 banana, 1 cup of kale, 1/2 cup of strawberries. Add water to a blender with some ice and enjoy! Snack: Tuna on whole- wheat crackers. Lunch: Cobb salad with romaine lettuce, tomatoes, avocado, skinless boneless chicken breast, 1 hard- boiled egg, chopped fresh chives and balsamic vinaigrette (leave out the bacon). Snack: Celery sticks with peanut butter. Dinner: Spaghetti squash with 8% lean ground hamburger and all natural tomato sauce. Small side salad with black olives, sliced almonds and Annie’s Natural Goddess dressing. Meal Plan Day #3. Breakfast: 1 cup of old fashioned oatmeal with flaxseed oil, blueberries and 2 scoops of your favorite protein powder. Mix into a bowl with water and microwave for 1- 2 minutes. Snack: Carrots with hummus. Lunch: Chicken breast sandwich with whole wheat bread, lettuce, tomato and low- fat Swiss cheese. Cup of chili or black bean soup. Snack: Greek yogurt with blueberries. Dinner: Grilled salmon with stir- fry veggies cooked in olive oil, side salad with romaine lettuce, carrots, pine nuts and balsamic vinaigrette. Healthy High Calorie Foods To Gain Weight. Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. The secret to consuming enough calories is to choose calorie dense foods. You have to be eating lots of high calorie foods and beverages or you will be fighting an uphill battle. Gaining weight doesn’t have to be a struggle if you are eating the right kind of calories. This can be changed if you begin to analyze your daily diet plan to include more calorie dense foods. Let me explain more about calorie density. What are High Density or Calorie Dense Foods. High density foods are foods which (measure by volume) contain a high number of calories per serving. Calorie dense foods tend to be high in fat and/or sugar due to the fact that all proteins and all carbohydrates contain four calories per gram whilst all fats contain nine calories per gram. Moreover, some foods are more “calorie concentrated” then others as they contain less water content etc. Let me explain. Visualize two kitchen measuring cups side by side (both the same size); one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 3. That’s right! The cup of cucumbers contains 1. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more “concentrated”. Typical calorie dense foods include things like fatty meats, salami, candy bars, rice crackers, cookies, potato chips, anything which is fried, cola, beer (although there is low calorie beers on the market nowadays) and ice- cream. These are all examples of high calorie foods and drinks because they are high in sugar and/or fat. When making adjustments to your weight gain diet plan to include more calories, do so in a healthy manner. Don’t just look to be consuming more calories, look at the nutrition value of foods. Let me give an example. We all know fruits and vegetables and nutritionally very good for us. Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber, and broccoli are very low calorie foods. This is because these vegetables are high in fiber and your body has a hard time absorbing the caloric content of fiber. These types of vegetables also have a high water content. So now let’s look at some “calorie dense” foods which will help pack on the pounds. Leave the vegetables in the pantry if you want to gain weight, and replace them with simple carbohydrates such as fruits which have a higher calorie density. This is because simple carbs are more concentrated and they contain less fiber. Fruit juice is even more concentrated then eating the fruit itself. Instead of having the one medium size orange, which contains about 6. Fruit and fruit juice therefore make a great addition to a weight gain program. Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, potatoes and rice also have higher calorie densities than fibrous carbs. A typical serving of pasta contains about 8. Pasta and other complex carbs are great foods for gaining weight. Now that you know what carbs to eat, let’s talk about fat. There is a common misconception that all fats are bad for you and they should be removed from your diet. This is untrue, there are good and bad fats. Fats have a major impact on the calorie content of foods, so they are an important consideration. Just keep in mind that fat should consist of about 1. You want to be getting most of you calories from carbohydrates and protein. In small amounts, unsaturated, “healthy” fats are not only good for you, but they can help you gain weight more quickly. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 5. In addition, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day from normal foods, so supplementing with a weight gain supplement such as a soy or whey protein shake can help increase overall caloric intake. You want to make sure the weight gain supplement is a good mix of both protein and carbs and doesn’t contain too much sugar. For example, a post workout shake containing 4. If you wanted even more calories, you could mix the powder in juice instead of water and also add flaxseed oil. So, let’s summarize your plan for quickly and easily adding more calories to your diet. Continue eating the same healthy foods, just eat more of them. Healthy high calorie snacks are a great way to increase calories. Replace low density foods with high density foods. You could eat salads all day until your face hurts, but it won’t do much good for weight gain. Eat plenty of starchy carbs including whole grains, pastas, rice, and potatoes. Don’t be afraid of adding some fat to your diet, just ensure it’s no more then 1. Some of the “good” fats will actually help you to gain weight. Most importantly – just because you need to eat more calories doesn’t give you permission to stuff yourself with unhealthy foods. Here’s a List of Healthy Calorie Dense Foods: All natural peanut butter, almonds, cashews & other nuts. Fruits, especially fruit juice & dried fruit. Whole grains, pastas, rice & high calorie breakfast cereals. Dips & spreads. Beans & other legumes. Dairy such as whole milk, cheese, yogurt. Oily fish such as salmon, tuna or fish oil supplements. Red meats. Cooked vegetables/meats/etc in olive oil. David on July 1. 4, 2.
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