That six-pack that you have been dreaming of for years does not come to 1.2.3. You will have to do a lot of this. The best place for this is the kitchen. By watching your diet, And includes a six pack meal plan, you can achieve more than you can ever do away with. The combination of both is, of course, the best. To make a start, here are the best nutritional tips to grow that rock-hard abs.
Six Pack Meal Plan
1. Avoid processed foods and refined sugars
Try to eat as much as possible as you would in nature. Products from packaging and ready-made meals will do little good for your six-pack. This is due to the many unnecessary additions and high salt content. Therefore prefer to keep it pure nature.
2. Eat regularly
Eating regularly is a way to keep your fat-burning high. If your body is used to receiving food every few hours, this will result in less fat storage. Every 3 hours is a common rule.
3. Eat enough protein
When you eat every three hours, try to take proteins as the basis of your meal. You can think of shakes, dairy, eggs, fish, chicken or lean steak.
4. Eat enough fats
Between your breakfast, lunch, and dinner, it is wise to also get enough fats. How much you need depends on your diet. With a handful of almonds, a few spoons of peanut butter or a dash of olive oil you already have a particularly good basis.
5. Breakfast like a beast
A substantial breakfast is what your body needs to get going again after a long night without food. Carbohydrates and proteins are important ingredients. Breakfast with oatmeal and eggs is what 9 out of 10 fitness models will eat. 40 grams of oatmeal with 30 grams of peanut butter and an omelet of 6 eggs, 2 of which with yolk, is the champion’s breakfast for your six-pack.
6. Prep a decent lunch
A sandwich with chocolate sprinkles will not cover the load. It is better to eat slow-acting carbohydrates such as sweet potato, brown rice or quinoa. You combine this with vegetables and some meat, fish or chicken.
7. Keep your evening meal simple
Your evening meal is actually the same as lunch, only without or with fewer carbohydrates. Rather emphasize vegetables if you are a big eater. Broccoli and spinach are always a good choice.
8. Drink plenty of water
For that six-pack, it is important to fill your body with enough water. This helps to suppress your hunger feelings, burns more calories and provides your body with the necessary hydration. The most fanatic athletes hold 1 gallon (3.7 l) per day, but less is of course also allowed, especially on days when you are not very active.
9. Take a cheat meal occasionally
A cheat meal once in a while can help make your strict diet a little easier mentally and replenish your supplies. It also helps to get the metabolism going. Don’t go overboard, but double your carbohydrate intake that day, or indulge in things that you would otherwise not allow yourself.
10. Cycle your carbohydrates
In the trend of the previous paragraph, carbohydrate cycles are an effective way to promote that six-pack. This concept consists of high, medium and low days. For example, on a low day, you start with 40 grams of oatmeal, on a middle day with 55 grams and on a high day with 80 grams. You also do this with your carbohydrates at lunch. The result is that it is difficult for your body to predict how many carbohydrates there will be, which will keep the metabolism going. It also helps to maintain a strict diet. There is a lot of online explanation about it. “Carb Cycling” is the keyword.
11. Create a calorie deficit
These steps above all contribute, but ultimately your result will be determined more by what you do not get. By building up a deficiency, you burn more than you consume, with the result that your fat percentage drops. Everyone has abs, but the fat percentage will determine whether they are or not. If you manage to cut away 7000 calories per week, this will result in an average of 1 kilo of fat loss. In general, 3500 calories per week is a nice goal.