Reducing body fat is the key to being able to see your abdominal muscles. Certain foods will help to boost metabolism, encourage body fat reduction, and maintain a feeling of fullness, whilst other foods will do the opposite.
What’s the best way to drop weight?
It’s not possible to lose weight from just one area of the body, so we must target body fat as a whole. Creating a calorie deficit is one way to reduce overall body fat.
A calorie deficit means eating fewer calories than the body needs, resulting in the body looking to other energy sources (such as stored fat) in order to function correctly. However, excessively reducing calories will cause more harm than good. Calories are required to maintain metabolism and provide energy (which you need to exercise).
Explore which foods to add to your shopping list below:
Healthy Fats & Protein - a diet rich in healthy fats and protein will have you feeling full faster, and for longer. They also supply the body with much-needed energy, to persevere through your training routine.
- Poultry, including chicken and turkey
- Lean meats, including beef, pork, and lamb
- Fish, especially fatty fish, such as salmon, which are high in omega-3 fatty acids
- Low-fat dairy products, such as milk, cheese, and yogurt
- Vegetarian proteins, such as tofu, beans, or tempeh
- Most nuts, including walnuts, almonds, and hazelnuts
- Seeds, including pumpkin, sunflower, and quinoa
Carbohydrates - often incorrectly labeled as a foodstuff to be avoided. Carbs are actually your body's main source of energy. Completing reps of crunches would be much more difficult without carbs on your side.
- Fruits, including bananas, apples, and oranges
- Non-starchy vegetables, such as broccoli, cauliflower, and spinach
- Starchy vegetables, such as sweet potatoes, corn, and green peas
- Unrefined grains, such as whole-wheat bread, brown rice, and oats
- Beans and legumes, such as lentils, kidney beans, and chickpeas
Foods you should remove from your life in order to achieve well-defined abs include:
Sugary, Fatty Foods - it’s important to know the difference between ‘good’ fats and ‘bad’ fats. These bad fats will have no nutritional value. Sugary foods and beverages will not fill you up. Instead, they usually leave you unnourished and craving more food - an indicator from your body that it isn’t being fed what it needs.
- Some examples of foods to say goodbye to include:
- Foods with added sugar, including candies, chocolates, and cakes
- Drinks with added sugar, including sports drinks, soda, and alcohol
- Refined grains, including white bread, white pasta, and sugary cereals
- Fried foods, including burgers, fries, and fried chicken
- Processed meats, such as pastrami, pepperoni, and hot dogs