Eating for Great Abs

 

By Ben Kallen via p90x newsletter

When it comes to creating incredible abs, even the most effective workout
programs can only bring you so far. That's because you can't get a flat, hard
midsection without losing body fat. Here's how to eat your way to great abs.



And no matter how much effort you put into creating a six-pack, no one's
going to see it if it's covered by a layer of flab. (The good news? While it's
impossible to "spot-reduce," abdominal fat is often the first to go when you
start losing weight.)

If you're following the dietary guidelines of a Beachbody®
fitness program or a personalized meal
plan from TeamBeachbody.com, you'll automatically be eating the right foods
to lose fat as you get in shape. But the following seven principles can give you
an extra edge and will help ensure that the effort you're putting into your abs
will bring you the results you want.

1. Get plenty of protein. Eating enough lean
   protein promotes fat loss and muscle gain, the two most important elements for
   developing great abs. It also helps keep you from getting hungry while you're
   eating right. You don't have to gobble down 12-ounce steaks—just eat a normal
   portion of lean meat, fish, low-fat dairy, or vegetarian protein with every
   meal, and make sure your snacks contain some protein, too. If you still have a
   hard time getting enough in your diet, a daily shake made with Whey
   Protein Powder or Shakeology®
   can be a perfect addition.
   
   By the way, protein is especially important
   in the morning, when a lot of people don't get as much as they should. A
   protein-rich breakfast will help keep your blood sugar steady for hours,
   preventing the dips that can lead to cravings later in the day. (Try some
   low-fat chicken sausage, or an omelet with one whole egg and three egg whites,
   along with fruit or whole-grain toast.)
2. Reconsider
   your carbs. Despite the popularity of low-carbohydrate diets,
   the average American meal is still too high in sugar and fast-burning starches
   to bring body fat down to ab-baring levels. It's time to say goodbye to
   sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your
   fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein
   recovery drink after resistance training, that's fine. But the rest of the
   time, stick with foods that are on the low end of the glycemic index (refer to
   GlycemicIndex.com for more information)—these foods burn more slowly so they
   won't spike your blood sugar and insulin levels.
3. Have fun with fiber. Something about the word
   "fiber" just doesn't sound appetizing. But high-fiber foods can actually be
   quite delicious: fresh berries and other fruits, salads loaded with colorful
   produce, your favorite steamed vegetables or vegetable soup, stews or chili made
   with beans, chewy whole-grain breads and cereals . . . You get the picture.
   (These foods just happen to be loaded with nutrients as well.) High-fiber foods
   keep you fuller with fewer calories, and they help keep your digestive system
   working at its best—a double-whammy for getting rid of belly bulge
4. Enjoy some yogurt. Probiotics, the healthful
   bacteria found in yogurt and other fermented foods, have been proven to help
   reduce belly fat. In a recent study in Finland, new mothers who took probiotic
   supplements averaged smaller waist circumferences, and lower body fat in
   general, than those who didn't take probiotic supplements. And while the topic
   is still controversial, studies have found that eating lots of calcium-rich
   dairy foods like yogurt may increase overall weight loss.
5. Don't forget to eat. Tempted to lower your
   daily calorie count by skipping meals? Don't. Going hungry can raise your levels
   of the stress-related hormone cortisol, which research has found can increase
   belly fat even in otherwise thin women. And eating too infrequently can lower
   your metabolism and energy levels, while increasing the chance that you'll get
   too hungry and decide to chuck your meal plan entirely. If you're eating the
   right foods, regular meals and snacks will keep your body fueled while you're
   working toward that strong core.
6. Drink more
   fluids. Hydration is important when you're on a fitness plan,
   but drinking plenty of water has particular benefits for your midsection. It
   helps keep your stomach full so you don't overeat, and it helps flush out excess
   sodium to prevent belly bloating. (Eating more potassium-rich foods, such as
   tomatoes and bananas, will also help in this area.)
   
   Plain ol' H20 can't
   be beat, but you can also switch it up with flavored waters, iced tea, and
   anything else you like to drink that isn't full of sweeteners. How much do you
   need? The old rule of 8 glasses a day is a good start, but everyone is
   different: drink more if you're exercising or it's hot out, and less if you're
   running to the bathroom every 5 minutes.
7. . . . With two exceptions. It's time to cut
   down on those mood-altering substances, coffee and alcohol. Too much caffeine
   raises your cortisol levels and can impair your sleep, which can lower the
   production of fitness-promoting hormones. Meanwhile, the proverbial "beer belly"
   isn't just the result of extra calories—alcohol actually makes it more difficult
   for your body to metabolize carbs and fat. Booze also stimulates your appetite
   and lowers your inhibitions, which can lead to bingeing. The best road to flat
   abs is no alcohol at all, but if you really like a drink now and then, just have
   one at a time (and no more than a few a week), and stay away from higher-calorie
   beers and sugary mixed drinks.

If you add these rules to your fitness plan, you're sure to see faster
improvements in your midsection. Of course, there's a bonus to eating this way:
it'll keep you healthier, too. That may not be as big an inducement as great
abs, but we're throwing it in for free.