Image: Shutterstock Abs Diet – a complete guide! Do you secretly wish to look like those oh-so-perfect models on the fashion and beauty covers
Abs Diet – a complete guide!
Do you secretly wish to look like those oh-so-perfect models on the fashion and beauty covers? Wish to wear perfect fitting clothes and make a style statement?
Then get beyond the envy and try the Abs diet. Adam Zinczenko, the creator of the Abs Diet, gives you a six-week diet program to flatten the stomach and get a lean physique. The diet is built around 12 foods, which provide you all the vitamins, minerals and fibers you need to thrive. These foods turn on the metabolic fat furnaces and put the resulting energy to work for building the muscles. The program also helps to nourish the body and mind, reduce the cravings and maintain an excellent physique.
How does it work?
The Abs diet includes a well-outlined six week program. While following this diet, you have to eat 6 times a day to keep the energy levels high and encourage fat burning while retaining the muscles. Foods high in protein and slow burning carbohydrates are crucial for accelerating fat loss. The dieters have to alternate between a large meal and small snacks. You need to have snack two hours before lunch, 2 hours before dinner and 2 hours after dinner. Each meal should ideally contain a balanced proportion of carbohydrates, protein and fat and two of the 12 Abs diet power foods.
What You Can Eat:
As mentioned earlier, the diet plan centers around 12 power foods. These foods are nutritional powerhouse and contain calcium, protein and healthy fats. The portion sizes are prescribed to keep the calories in check. The 12 power foods are:
Almonds are one of the best sources of Vitamin E, a potent antioxidant that can help prevent free radical damage. The nuts help the muscles to recover faster from a workout.
2. Beans and legumes:
Beans and legumes are low in fat and are packed with protein, fiber and other essential nutrients required for building muscles and losing weight. You can easily replace a meat heavy dish with beans and legumes to get a high fiber and satisfying meal.
3. Spinach and other green leafy vegetables:
Spinach and other green leafy vegetables contain high amounts of vitamin A, C, K, folate and beta-carotene. The high levels of antioxidant in these vegetables help to neutralize the free radicals, preventing you from several diseases.
4. Dairy products like yogurt, cottage cheese and cheese:
Dairy products are full of bone strengthening calcium that can help prevent osteoporosis. The liquids take a little room in your stomach, giving the brain a signal that you are full.
5. Instant oatmeal:
Oatmeal contains soluble fiber that attracts fluid and stays in the stomach much longer than the insoluble fiber. Soluble fiber reduces blood cholesterol by binding the digestive acids and sending them out of the body.
The protein found in egg is more effective in building muscles that other protein based foods. Eggs contain vitamin B 12, which can help in fat breakdown.
7. Turkey and lean meat:
Turkey breast is one of the leanest meats you can consume to get washboard abs. It is also packed with one third of the daily requirement of niacin and vitamin B6.
8. Peanut butter:
Peanut butter is high in heart healthy monounsaturated fats. These monounsaturated fats increase the body’s production of testosterone, helping the muscles to grow and burn fat.
9. Olive oil:
The monounsaturated fat in olive oil acts as an anti catabolic nutrient to prevent the muscle breakdown. It lowers the levels of a cellular protein called tumor necrosis factor-1, which leads to muscle weakness and wasting.
10.Whole grain bread and cereal:
Whole grains provide our body the much-needed carbohydrates to carry out the day-to-day activities.
11.Extra protein- Whey powder:
Refined whey protein powder is one of the most powerful fat burning meals. This high quality protein contains essential amino acids that can help build muscles and burn fat.
12.Raspberries and other berries:
Berries contain powerful levels of antioxidants that help to fight heart diseases and cancer. The flavonoids present in raspberries protect the eyesight and fight the short-term memory loss.
Foods one should avoid:
- Baked goods
- High fructose corn syrup
- Refined sugar
- Fried foods
- Fatty meats
- Foods made from hydrogenated oils
The book provides ample meal plans and recipes based on protein, calcium, fiber and healthy fats. The diet plan emphasizes on eating protein with every meal and snack, so that it can spur lean muscle and hasten fat burning process.
Smoothies are an excellent option while following this diet. It takes up a lot of space in the stomach, helping you fend off hunger. Aim to drink at least one glass of smoothie for breakfast or a post workout snack. Besides smoothies, you can try low fat milk, water, herbal tea or two glasses of diet soda a day.
Alcohol is not recommended in this diet plan. Try to stay away from alcohol for all the 6 weeks. Limit yourself to one serving a day, if necessary.
The New Abs Diet for Women:
The New Abs Diet for Women book advocates a healthier diet for the women who want to get rid of unwanted fat. It highlights the same 12 power foods and limits the calorie intake to 1400 to 1600 a day. This sensible and realistic dietary regime emphasizes on the nutrient rich foods, calorie control and regular fitness. Eating healthy foods will manage the hunger cravings and preventing you from overeating.
The book also offers stress-busting workout tips for women who are trying to lose post pregnancy weight. The diet can be easily tailored for women who are lactose intolerant and have irritable bowel syndrome.
The New Abs Diet has more than 200 recipes, ranging from prosciutto tortilla to blackberry parfait martini. The book contains a section of meal that takes less than 5 minutes to prepare, a guide to basic food preparation and a portion decoder. It also has a list of visual cues that can help you decipher what a real serving would look like.
The website absdietonline.com provides customized diet and workout plan. It includes features like a grocery store list and graphs that display the weight, measurement and cholesterol levels of the dieters.
The online membership costs $14.95 per month and $34.95 for three months. The New Abs Diet book costs $25.99 and The Abs Diet Ultimate Nutrition Handbook cost $15.99.
Exercise is essential while following the diet. The diet promises an exercise program to help you burn fat while building muscles. The workout program consists of exerting 30 minutes a day. Over time, you have to increase physical exercise by doing three strength training workouts and two abs workout. Cardiovascular exercises are optional, but an interval workout once a week can be beneficial. Warm up for 5 minutes before starting with light jogging, cycling and jumping rope. The exercise regimen should have at least 48 hours between weight workouts of the same body parts, so that the muscles get time to work out and repair themselves.
The Abs Diet promotes a healthy diet by following regular exercise and a healthy meal plan. This healthy diet program that can help prevent illness like obesity, diabetes, heart diseases, osteoporosis and high blood pressure by encouraging a diet rich in fiber, calcium and monounsaturated fatty acids. Some of the benefits include:
1. Weight loss:
You are quite likely to lose weight while following the Abs Diet. Regular snacking keeps the blood sugar levels stable. It also controls the release of insulin, a hormone the leads the body to store fat. The 12 power foods prescribed by the diet suppresses hunger, aiding in weight loss. In addition, people who eat protein rich meal are more likely to stick to the diet than those who eat more carbohydrates.
2. Cardiovascular benefits:
The Abs Diet is heavy in fruits, vegetables and heart healthy monounsaturated fats, which helps to keep the cholesterol within acceptable limits. This will keep heart diseases at bay.
The Abs Diet is beneficial in preventing and controlling diabetes. It emphasizes on eating the right foods and mandates physical activities, thereby preventing the possibility of diabetes.
4. Easy to follow:
The diet is quite easy to follow. It requires no calorie counting. You get to eat frequently throughout the day. It also provides ample meal plans, so that you can mix and match to suit your palate. The diet also gives one “cheat meal” a week, where you can indulge in whatever you have been craving for.
- Only one chapter of the book deals with getting toned abs. The rest of the book covers on how to eat sensibly.
- The diet appeals to men more than women.
- The claim of losing 12 pounds in two weeks is exaggerated. The claims are not entirely false, but are a little far from the truth. There is no such thing as spot reduction as claimed by the diet.
The Abs Diet is quite safe to follow. It does not have any serious side effect. However, it would be wise to consult your doctor before trying out any diet.
To conclude, The Abs Diet provides sensible nutritional advice along with exercise training, which, if followed correctly can result in weight loss and improved health. There is no harm in taking steps for good health. Do share your experiences with us. We would be glad to know newer methods or tricks if you have any. Stay fit, stay healthy!