Getting a great six pack is not all about sit-ups. Abs take a daily dedication to fitness and nutrition improvement. I know from personal experience that you can exercise every single day and still not get abs. It takes smart eating, too.
Eating for abs is not rocket science. Eat plenty of fiber and protein, and limit your junk intake (fat and unhealthy snacks). Focus on these three aspects of nutrition and you will be well on your way!
Fiber helps your body digest food efficiently, rather than leaving it lingering in your digestive tract. Without fiber you will feel and look more bloated than you otherwise would.
Protein boosts your metabolism and helps your body build muscle, and burn off that pesky fat.
Focus on foods that are low in fat, and high in EFA's (Essential fatty acids). The best EFA to look for is omega 3, which has many health benefits, and is found in supplements like fish oil, and super seeds like Salba.
Try to eat smaller meals more often. Less is more.
It's time to take charge of what you eat. Take a strong step towards getting a set of six pack abs by integrating the ten foods below into your diet, and eliminating the junk.
1. Almonds
Almonds are my favorite snack. They are not messy, so I can just throw a hand full on my desk and eat them as I am working away.
Almonds contain about 18% protein, so they are a great metabolism booster.
A handful of almonds lower the LDL (Low Density Lipids), or bad blood cholesterol, by up to 10%, which can help prevent heart disease.
Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance.
Almonds also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. Almonds also contain more calcium than any other nut.
I had a salad with sliced almonds and maple syrup dressing the other day and it tasted AMAZING.
2. Fish
Fish are high in protein and low in fat. They also contain Omega 3 fatty acids, which have numerous health benefits.
The health benefits of Omega 3 fatty acids include cancer prevention, cardiovascular disease prevention, and promotes better immune function and brain health.
3. Salba and Chia
Salba and Chia are superseeds. The health benefits of Salba cannot be overstated. Just check out the gram for gram comparison of Salba and other foods below.
An astonishing fact of Salba is how it contains 8x more Omega 3's than Salmon! For some of the great health benefits of Salba see the graphic below.
My favorite part about Salba is how easy it is to integrate into almost any food. I eat it every day. This morning I mixed Salba with my eggs, and it also goes well with oatmeal or cereal.
Salba comes either as a seed, or as a ground powder. With both products you get to enjoy the great health benefits.
4. Apples
A large apple has five grams of fiber, but it's also about 85% water, which helps you feel full. The old saying does hold truth "An apple a day keeps the doctor away."
A study of 10,000 people showed that those who ate the most apples had a 50% lower risk of developing lung cancer.
Researchers believe this the low lung cancer risk is due to the high levels of the flavonoids quercetin and naringin in apples.
5. Steel Cut Oatmeal
Oatmeal is a delicious and super nutritious food.
As the soluble fiber of oats is digested, it forms a gel. This gel delays stomach emptying and makes you feel full longer. New research suggests that children who ate oatmeal were 50% less likely to become overweight, when compared to those children that ate no oatmeal.
Oatmeal is also a significant source of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream.
6. Salad and Greens
Pretty much any leafy green food is good for your midsection, since the calorie count in greens is minimal. I've heard before that when you eat celery you are actually burning more calories by eating the celery then is in the celery itself!
One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement.
Most leafy greens are also a good source of calcium, which is essential for muscle contraction. In other words, they help fuel your workouts.
7. Hempseeds
Hemp seeds are delicious and nutritious. This underrated super food delivers a healthy portion of protein and plenty of Omega 3's.
One tablespoon of Mum's provides 5g of easily digestible vegetable protein and over 1.2g of Omega 3. Rich in chlorophyll, vitamin E, enzymes and GLA, Mum's is packed full of nutrition.
Mum's also makes hemp oil, which I am planning to purchase soon, since it is a much healthier alternative to butter or olive oil for cooking.
8. Yogurt
Yogurt is just milk or cream that is cultured with active live cultures. These cultures are good bacteria that are necessary for optimal body functioning. Healthy levels of good bacteria also promote digestive health and boost the immune system, and prevent the growth of harmful bacteria that cause bacterial infections and diseases. Good bacteria prevent imbalances in the bodys yeast levels, which can prevent various types of yeast infections.
For an extra added health benefit to yogurt, mix more healthy ingredients in. Salba and Mum's original are delicious in Yogurt, and so are fresh fruits, like strawberries and blueberries.
Since yogurt is made from dairy products, it is very high in calcium, which is great for bone and teeth health. Yogurt is also a good source of protein.
Choose carefully next time you are in the yogurt section of the grocery. Some yogurt is very high in sugar (while claiming to be fat free), and other varieties are sweetened with potentially deadly chemicals like aspartame.
9. Beans and Other Legumes
Beans are low in fat, and high in fiber and protein. Beans truly are a nutrition powerhouse, containing over 20% protein, and 20% fiber. Beans are also very affordable, which is a nice added benefit. For more information about the many health benefits of beans check out the free white paper from ADM Inc. "Little Beans, Bug Nutrition."
10. Quinoa
Quinoa is very similar to rice, but I like the taste better. It packs more nutrition punch, too.
This whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Quinoa's protein is about 16 percent, which is higher than any other grain.
