It is believed that the mention of diets came from Ancient Egypt. But these stories are nothing more than a myth. In those distant times, food had to be obtained and grown. What kind of diets are there? During the time of Hippocrates, the diet was used to treat diseases of the gastrointestinal tract and heart, but not for weight loss.
At the moment, no matter what methods of losing weight humanity has come up with: there are hundreds of diets for every taste and budget, because every woman wants to be slim, beautiful and attract attention.
The purpose of the article is to familiarize the fair sex with effective diets aimed at losing weight in the abdomen and sides.
Tips to help women lose weight
The following list introduces some unwritten rules, the purpose of which is to educate women about the principles of weight loss diets that benefit health and well-being.
- A well-known saying goes: “Eat breakfast yourself, share lunch with a friend, give dinner to your enemy.” Based on this, you can draw an obvious conclusion - breakfast should not be neglected.
- The main rule is to comply with daily calorie standards.
- Reduce the consumption of sweet and starchy foods as much as possible.
- Mandatory inclusion of fruits and vegetables in the diet.
- Physical activity is required.
- Drink water (the number of liters needed depends on your weight and daily activity level).
- Careful diet planning will help prevent possible breakdowns.
What products should you pay attention to?
To get in shape and achieve perfect abs, try to include the following types of foods in your daily diet:
Fermented dishes
, also known as probiotic foods. They include yogurt and kefir, sauerkraut, pickled cucumbers and tomatoes, and pickled vegetable snacks. Dairy meals contain both protein and probiotics. Cabbage and pickles are low in calories, and savory vegetables in kimchi and other fermented dishes add flavor to aid digestion. But don't replace probiotic foods with supplements. They are absolutely not a replacement for these products and cannot compensate for nutritional deficiencies.
Plant fiber.
For women, the daily fiber requirement is 21 to 28 grams per day. For men, 30 to 38 g per day. Sure, you can take a fiber supplement, but why not eat foods that contain fiber and get the added benefit of the macro, micro, and phytonutrients in those foods? Fruits, vegetables, beans, nuts, seeds and high-fiber whole grains such as oats, whole wheat, corn and bran should be part of your daily diet. And be sure to include plenty of fluids when increasing your fiber intake. Aim for your plate to be 50% full with a combination of fruits and vegetables in raw, roasted, sautéed and sautéed forms. Another 25% should be in the form of protein, which can include legumes as well as low-fat protein foods. The remaining 25% is whole grains, such as whole grain pasta, brown rice, oats and bulgur, or carbohydrates such as corn or potatoes.
Follow your feelings
If you suspect that you have problems with tolerating certain foods, do not self-diagnose. Make an appointment with your doctor, who may recommend that you see a gastroenterologist to rule out any digestive problems. You may also want to see a nutritionist who specializes in digestive disorders. He will help you choose the ideal diet for weight loss and training to create ideal abs.
If you remove foods from your diet for a long time, you may experience digestive problems when you add them back, especially if the quantity is large. For example, if you cut out dairy for no real reason (like lactose intolerance) and then decide to drink a milkshake, you may feel unwell. If you've been on a low-carb diet and suddenly start eating a bowl of pasta, eating this meal may make you feel sick.
So instead of eliminating different foods, try to choose the type and quantity of carbohydrates wisely. Sometimes fatty foods can cause stomach upset, so pay attention to the amount of butter, nuts or bacon. And if spices make you uncomfortable, there are other ways to season foods—herbs and sauces.
Diets aimed at losing weight in the abdomen and sides
Before choosing one of the diets, you need to familiarize yourself with the contraindications to them. They will tell you which diet to choose without harm to your health.
Diet for women with a sedentary lifestyle
Breakfast (dishes to choose from):
- Oatmeal with fruits or berries.
- Scrambled eggs or omelet of 2-3 eggs.
Additionally, we note the benefits of eggs for breakfast. You won't want to eat them until lunchtime, as eggs are animal protein products that are champions at keeping you full. The yolk contains vitamins, lecithin and choline. Together they benefit the body and strengthen the immune system.
Lunch (dishes to choose from):
- White or red fish + light salad.
- Dietary meat (types will be mentioned below) + green vegetable salad.
- Light soup + chicken breast with vegetables.
Fish contains phosphorus, potassium, zinc, iodine, vitamins A, D, group B, Omega 3. To lose weight, it is recommended to include cod, pollock, trout and pink salmon in your diet. Fish helps not only to lose weight, but also to normalize blood pressure and hormonal levels, and improve the functioning of the cardiovascular system.
Dinner (dishes to choose from):
- Boiled squid with natural yogurt.
- Chicken breast or lean fish.
- Low-fat kefir, an apple or an orange are suitable as snacks.
Diet for women with a weekly menu from Elena Malysheva
Diet recommendations in Elena Malysheva’s program.
Losing weight on tomatoes
We present a three-day diet aimed at losing weight in the stomach and sides for beautiful women.
What foods will help pump up your abs?
- Broccoli.
If you're trying to train your abs, dark green vegetables like broccoli are a must. Broccoli can make you feel bloated at first, which seems pretty counterintuitive if you're trying to lose weight. But since this vegetable is rich in fiber and nutrients, it is very satiating and helps in smooth weight loss. To consolidate the effect, eat some kale, spinach or other dark green vegetables. - Eggs
are great helpers in achieving a flat stomach. Since they're packed with protein, a morning omelet or scrambled eggs is a great pre-workout option. But did you know that eggs also contain a nutrient called choline, which boosts your metabolism? Eating eggs for breakfast makes it easier to lose weight and strengthens your abs. If you want to maximize the potential of eggs, boil a few pieces and bring them to work as an afternoon snack. - Green tea.
Instead of drinking protein shakes right after class, consider drinking green tea. It can help with weight loss. Green tea contains epigallocatechin gallate, a natural chemical compound that causes the body to use fat as fuel. And of course, since it is a zero-calorie drink, you can drink as much green tea as you want without worrying about weight gain. - Dairy products
are another important element of the diet. Research has shown that including this source of calcium and protein in your daily meals will help you lose fat, especially around the belly. Eating yogurt significantly reduces the formation of belly fat. While dairy is a great option for weight loss, you should be wary of added sugar. Choose foods such as unsweetened Greek yogurt or skim milk, and unflavored, unsweetened dairy desserts. - Lean meat.
When it comes to meat, the leaner it is, the better. Animal protein helps you stay full and prevents you from overeating at subsequent meals. Protein significantly speeds up the burning of calories after eating, which helps in strengthening the abs. Choose lean turkey, chicken or salmon. In addition to the benefits of protein, turkey breast contains nearly a third of your daily needs for niacin and vitamin B6. - Bananas.
Although there is a lot of controversy regarding their benefits, when it comes to the press, they are very useful. Bananas increase the number of beneficial bacteria in the intestines, which reduces the accumulation of gas, and the potassium they provide reduces water retention. - Greenery.
If you're not a big fan of dairy, you can get your calcium from greens. Research shows that calcium is associated with less abdominal fat, so it's important to include it in your diet if you want perfect abs. This mineral may also help reduce levels of cortisol, a stress hormone that often inhibits weight loss. It can also help your body use estrogen more efficiently, which reduces the accumulation of fat in the belly area. - Nuts.
They are a rich source of protein and fiber, two key ingredients for getting those coveted perfect abs. Almonds, cashews, and pistachios contain omega-3 fatty acids, essential protein and fiber, and fewer calories than other nuts. Almonds also contain more calcium than any other nut. - Fish.
We all know that fish is rich in protein and healthy fats, but there are several varieties of fish that are worth eating if you want to lose weight. Halibut boasts an impressive amount of protein. Oysters should be another dish as they provide 21% of the recommended daily value of iron. - Of course, wild salmon
also makes the list. This oily fish is known for its high Omega-3 content and ability to aid in weight loss. One serving of fillet will keep you full for several hours due to its high protein content.
Bodymaster.ru recommends Fitness Trainers:
Day 1:
| Diet | Preparation | |
| Breakfast | Rye bread with cheese. Tomatoes. Green tea. | |
| Dinner | Vegetable broth with turkey. Light salad with tomatoes and cucumbers. | 1. Place the poultry fillet in water and bring to a boil. 2. Salt, pepper, add onion and bay leaf. Boil it. 3. Chop carrots, peppers, and zucchini. 4. Add carrots to the broth. Let's cook. 5. Take out the bird, onion and leaf. Add zucchini, pepper and green peas. Let's cook. 6. Grind the turkey and add it to the broth. 7. Add chopped greens. 8. Wait until it boils, cover with a lid. |
| Dinner | Baked pasta with herbs. | 1. Scald 300-350 grams of spinach with boiling water. 2. Add spaghetti. 3. Cover with cheese. 4. Bake until done. |
Day 2:
| Diet | Preparation | |
| Breakfast | Low-fat cottage cheese with fruits or berries. Green tea. | |
| Dinner | Light salad. Turkey fillet in kefir. |
1. Let's take meat. Let's cut it. A pinch of spices and herbs. 2. Pour in 60 milliliters of low-fat kefir and 50 milliliters of water. 3. Place in the refrigerator for two to three hours. 4. Place the meat in the sauce in a frying pan. Simmer until done. |
| Dinner | Cream soup. |
|
Day 3:
| Diet | Preparation | |
| Breakfast | Low-fat cottage cheese with fruits or berries. Green tea. | |
| Dinner | Beef stew. Light salad. |
|
| Dinner | Vegetable stew with beans. Kefir. |
Contraindications:
- Diseases of the gastrointestinal tract (gastritis, ulcers).
- Individual intolerance to tomatoes.
- High blood pressure.
- Pregnancy and the period of feeding the baby.
- Colds.
Table number 8 - the most gentle diet for losing weight in the abdomen and sides
The diet allowed by the diet is wide. The main rule is to adhere to the daily calorie intake and exclude fast carbohydrates and excess fats (sweets, baked goods, smoked meats) from the diet.
Authorized products:
- Fish (cod, pollock, flounder, trout, pink salmon).
- Dietary meat (chicken breast, turkey fillet, lean beef, veal, rabbit).
- Eggs.
- Fermented milk products with minimal fat content.
- Vegetables.
- Rye and wheat bread.
- Cereals.
Contraindications:
- Diseases of the gastrointestinal tract.
- Allergy to the product.
- Diseases of the cardiovascular system.
Buckwheat porridge in a diet for losing weight
Apart from buckwheat porridge, nothing is included in the diet. The maximum that can be added is tomatoes and mushrooms. The porridge itself is prepared for the day and consumed in portions five to six times a day.
This diet requires consultation with a doctor.
Orange diet for those who want to find a wasp waist and feminine sides
The diet presented above is not suitable for people with individual intolerance to citrus fruits and people with gastrointestinal diseases.
Protein diet
Eating protein foods not only helps you lose weight, but also takes care of your health.
The value of proteins is as follows:
- cleansing the body of harmful substances,
- strengthening the immune system,
- removal of excess liquid,
- beneficial effects on the circulatory and digestive systems
- and much more.
The process of digesting protein foods takes about 3-9 hours. Therefore, between breakfast-lunch and lunch-dinner, you are unlikely to get very hungry. Why does a protein diet help you lose weight? The explanation is that protein processing requires energy.
But if the body does not receive the required amount of energy carbohydrates, it will begin to use fat reserves.
Contraindications:
- Pregnancy and lactation period.
- Chronic diseases.
Men's ABS diet for abs
Duration : 6 weeks;
Features : designed specifically for men;
Cost : medium to high, depending on product selection;
Result : minus 6 kg in the abdomen and surrounding areas;
Recommended frequency : not adjustable;
Additional effect : designed for slimming the belly and shaping the abs;
Not suitable for : those suffering from gastrointestinal and heart diseases, the effect decreases in the absence of sports activity. If you are lactose intolerant, gluten intolerant or have vegetarian preferences, you should consider substitutions in the menu. Before starting a diet, you should consult your doctor!
Foods to include in your diet
From the diets described above, you can create a list of healthy foods that demonstrate a positive effect not only on the process of losing weight, but also on the general condition of the body.
- Dairy and fermented milk products: low-fat cottage cheese and kefir, natural yogurt, low-fat cheese.
- Protein products: eggs, fish (trout, cod, pink salmon, flounder), meat (turkey fillet, chicken breast, veal, lean beef).
- Buckwheat porridge, rice.
- Nuts and legumes.
- Fruits, vegetables, berries.
Products not recommended for consumption:
- Salt.
- Flour products.
- Sweet.
- Smoked meats.
- Fast food.
- Alcohol.
Nutritional Features
Before pumping up your abs at home
, you will need to create a meal plan. Carefully consider your diet so that it includes healthy foods that relieve hunger and saturate the body with important microelements.
You will have to completely abandon the following products:
- fast foods, sweet carbonated drinks;
- flour products;
- sugar and all sweets;
- fried, smoked dishes;
- sausages;
- fatty meats and fish.
Food for mass
should consist of 20% protein foods, 30% fats and 50% carbohydrates. The diet must include fresh vegetables and fruits, which give you a feeling of fullness and do not increase weight.
Another important dietary feature is drinking plenty of water. An average person needs up to 2 liters of fluid per day. For athletes, this figure is 3 liters. Choose still, bottled water, drinking 1-2 glasses 30 minutes before meals.
If you need to burn fat
, then the serving size is reduced to 200 grams. To prevent hunger from leading to unhealthy snacks, eat 5-6 times a day.
Choosing diets and pills
for weight loss, consider their safety. Instead of a meager, tasteless mono-diet, switch to proper nutrition. And as an additional means for weight loss, choose thermogenics. For example, Nutrex Lipo-6 Black Hers Ultra Concentrate, BioTech Mega Fat Burner, Optimum Nutrition Daily Fit have proven themselves well. These are high-quality thermogenic fat burners with virtually no side effects or contraindications.
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Include carbohydrates in your diet
Carbohydrates must be present in the diet of every athlete. But give preference to complex carbohydrates, which are absorbed slowly and give a feeling of fullness for a long time. These include fruits, vegetables and grains.
One of the favorite foods of bodybuilders is oatmeal. You can cook it with water or milk, but without adding sugar. If you need to sweeten the dish, use dried fruits or fresh fruits. It's much healthier and tastier.
Strive to completely give up sugar. This is quite simple to do by first giving up sweet tea, and then sweets and cakes. Believe me, you will quickly get used to savory dishes and even learn to fully feel their taste.
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Eat healthy proteins
One of the misconceptions of sports beginners is replacing protein foods with protein shakes. Taking supplements is a supplement; the body should receive the bulk of the protein through food. So don't forget to use:
- beef meat;
- poultry and fish meat;
- dairy products: milk, cottage cheese, natural yogurt, kefir;
- cheese.
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Eat in several meals
To pump up your abs, you need to form a new habit - eat often, but in small portions. Every day there should be 3 full meals: breakfast, lunch and dinner. For snacks you can use:
- nuts and dried fruits;
- freshly squeezed vegetable and fruit juices;
- protein shakes and bars;
- dairy products;
- fresh vegetables and fruits.
Avoid snacking on the go. Eating should be done in a calm environment, without emotional stress.
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Weekly diet for losing weight in the abdomen and sides for women
For good health, it is ideal to have a varied diet. Therefore, the diet presented in Table 4 is aimed at this.
| Days of the week | Breakfast | Dinner | Dinner |
| Mon | Rice porrige. Apple or orange. | Pollock. Rice. | Beans. Cottage cheese. |
| W | Fried eggs. Apple. | Chicken breast. Buckwheat porridge. | Veal. Vegetables. |
| Wed | Natural yogurt. Fruits. | Light soup with turkey. Tomato and cucumber salad. | Rice. Kefir. |
| Thu | Cottage cheese. Orange. | Baked trout. Vegetables. | Vegetable stew. Kefir. |
| Fri | 2 boiled eggs. Yogurt. | Mushroom soup. Low-fat cheese. | Fruit salad/Chicken breast. |
| Sat | Pearl barley porridge. Pear. | Lean beef. Buckwheat. | Rice with mushrooms. Yogurt. |
| Sun | Oatmeal with berries. Grapefruit. | Turkey fillet. Salad | Kefir. Fruits. |
It is worth noting that dairy and fermented milk products should have a minimum fat content. Nuts and fruits are suitable as snacks.
Sports supplements
To lose weight in the waist, the following supplements are recommended for girls and women:
| Protein isolate | It features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight. |
| Fat burner | Created to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption. |
| Collagen | The main component of the connective tissue of the body. Serves as a building block for skin, teeth, cartilage, bones, tendons, joints, etc. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
Harmful abdominal exercises
Many people do their abs incorrectly:
Why are these exercises wrong? In all of them, the main load is taken by the iliopsoas muscle, which is located deep and is attached at one end to the lumbar spine and at the other to the femur. The function of the iliopsoas muscle is to flex the thigh at the hip joint. That is, it pulls the leg (thigh) to the belt. The rectus abdominis muscle is involved indirectly here.
Hypertonicity of this muscle (spasm) makes it shorter, which changes the position of the spine, the angle of the pelvis and can cause back pain and injury in the future. In people with a sedentary lifestyle, this muscle is already shortened, and many people additionally load it in the gym, instead of stretching it.
The rectus abdominis muscle turns on when you contract it according to its anatomical structure: with one end it is attached to the sternum and ribs, and the other to the pubic bone. Therefore, its inclusion in the work occurs when you strive to bring these two points of attachment as close as possible.
Watch the video and you will understand which movement is responsible for the rectus abdominis muscle and which is the lumboiliac muscle:
Supplements for abdominal training for women
Geneticlab Nutrition | ISO Pro 90?
- Geneticlab Nutrition isolate “Iso Pro 90” allows the body to receive essential amino acids - the building material for cells, including muscles.
- Category: Whey Protein Isolate Category details
2 scoops (33 g). Mix a portion of powder with 250-300 ml of drinking water. Take between meals or after workouts.
By getting protein from regular food, you acquire fats and carbohydrates, the excess of which negatively affects your figure and well-being. Geneticlab Nutrition has developed ISO PRO, a whey protein isolate. It is made from natural milk and contains up to 97% pure protein, only 1% fat and 0.5% carbohydrates. ISO PRO is necessary: • in large quantities for bodybuilders and everyone who wants to create luxurious muscle relief; • those who are obese and want to lose weight. It relieves the feeling of hunger for a long time, does not give the body excess carbohydrates and forces it to spend a lot of energy on the absorption of polypeptides.
Advantages of Geneticlab ISO PRO: • The product contains no sugar - ideal for diabetics and those on a strict diet. • Does not contain lactose, so it is easily and quickly absorbed by the body. • Impeccable composition: proteins and the amino acids they contain help the body quickly recover after physical activity, build muscle mass, and strengthen the immune system.
The isolate is produced through careful microfiltration in order to obtain pure polypeptides while maintaining all their beneficial properties.
Ingredients: whey protein isolate, alkalized cocoa powder, emulsifier – lecithin, food flavorings, sweetener – sucralose.
VPLAB Nutrition | LipoJets?
- Green tea extract and caffeine anhydrous are super-thermogenic ingredients and, when combined with coleus extract, speed up metabolism.
- Category: Fat burners More about the category
1 capsule 2 times a day before meals, with plenty of water. At least 5 hours before bedtime. Drink at least 10 glasses of water a day.
Green coffee extract is involved in fat metabolism and also reduces glucose absorption, which will help normalize blood sugar levels and reduce the number of snacks. Cocoa extract combined with L-theanine helps increase the neurotransmitter dopamine, the “happy hormone,” which will further help suppress appetite and facilitate fat burning. Ginseng extract will increase your physical performance without depleting the body's natural reserves, which will allow you to train as efficiently as possible and bring you closer to achieving your cherished goal in the shortest possible time. LipoJets does not contain geranium, which is a strong advantage compared to similar products.
IRONMAN | Collagen-C?
- Complex protein concentrate containing 80% hydrolyzed collagen - the main protein of connective tissue that is part of cartilage, tendons, ligaments, bones, and skin.
- Category: Collagen
take 6 capsules before and after training
The formula contains collagen hydrolyzate, gelatin and vitamin C in a special ratio. This is a unique source of hydroxyproline and oxylysine - amino acids that, in combination with vitamin C, ensure rapid restoration and strengthening of connective tissue, especially after injury and in the postoperative period. Contains 40% protein in the form of free, active amino acids, instantly absorbed by the body. Ingredients: Rousselot Angouleme collagen hydrolyzate, gelatin, ascorbic acid. Nutrient content per serving (12 capsules): protein 3.85 g, free amino acids 1.54 g, di, tri, tetrapeptides 1.4 g, carbohydrates 0.75 g, fat 0 g, calories 18.5 kcal, moisture 0.14 g, vitamin C 60 mg.
NOW Foods | Amino Complete?
- A balanced mixture of proteins and amino acids in free form.
- Category: Amino Acid Complex More about the category
2 capsules 2 times a day. Take 30 minutes before meals.
Now Foods Amino complex 120 caps. – a combined supplement that helps solve a number of training problems. Nourishes muscles for growth and active work, reduces recovery time.
FIT-Rx | Multi Woman?
- Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance.
- Category: Vitamins for women More about the category
1 tablet 2 times a day with meals
Multi Woman is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals necessary for the female body. Multi Woman is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. - Activates the body's antiviral defense - Normalizes biological processes in the body - Activates physical and mental activity - Reduces blood cholesterol levels - Accelerates energy and lipid metabolism in the body - Stimulates the central nervous system, cardiovascular and immune systems.
One serving (1 tablet) contains: Potassium 5.6 mg; Sodium 1.6 mg; Magnesium 22.7 mg; Calcium 83.5 mg; Phosphorus 66 mg; Zinc 5.3 mg; Iron 0.76 mg; Iodine 47.5 mcg; Chromium picolinate (including chromium) 10 mcg (1.2 mcg); Selenium 8.75 mcg. Vitamins: C 14 mg, E 3.5 mg, B1 0.48 mg, B2 0.45 mg, B6 0.62 mg, B12 0.28 mcg, folic acid (vitamin B9) 94 mcg, biotin (vitamin B7) 35.1 mcg, A 0.5 mg, niacin 4 mg, pantothenic acid (vitamin B5) 2.7 mg, D3 1.5 mcg.
Ingredients: Dicalcium phosphate, microcrystalline cellulose, maltodextrin, vitamin premix (Vitamin C, niacin, Vitamin E, pantothenic acid, Vitamin B6, Vitamin B1, Vitamin B2, folic acid, biotin, Vitamin B12), potassium iodate, raw materials for the production of biologically active additives "Selenium-spirulina-S", magnesium oxide, chromium picolinate, zinc citrate, potassium citrate, anti-caking agents (silicon dioxide, magnesium stearate), complex food additive (medium chain triglycerides, sodium caseinate, glucose syrup, emulsifier citric and fatty glyceride esters acids, antioxidant mixture of tocopherols), 3-substituted sodium citrate, vitamin D3, ferrous fumarate, Vitamin A.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Diet for ripped abs
I remember well the unpleasant moments that arose when I was asked questions about the development of my abs. Yes, at competitions the judges never fainted when they saw me, amazed by my muscle mass. But what I've always been proud of is my hammered abs. This is what they had to reckon with when I went on stage. Disappointment set in when I left the stage, and immediately a dozen people pressed me: “Tell me, how did you manage to get such abs?” I started telling them about my diet. But they interrupted: “No, no, what did you do to your abs?” I started again about nutrition, about diet, etc. And again: “No, guy, what exercises?” Exhausted by this conversation, I blurted out, “Okay, I did reverse crunches.” After which they, quite satisfied, left.
I think a lot of people don't understand that the look of your abs is 80% dependent on diet and only 20% on training! Yes, this is my opinion, but I have many like-minded people. Ask anyone who has managed to “sculpt” their own abs.
I’ll tell you a simple thing: everyone has a certain body composition that does not depend on abdominal training (I won’t say that they are not important, quite the contrary). The fact is that many of them have nice, hard abs hidden under a layer of fat. And no matter how muscular they are, they will never be able to show it off until they achieve at least a temporary reduction in their body fat percentage!
Below are some basic information and some secrets that will help you begin the process of revealing your hard-won abs to the world.
12 tips to help you “sculpt” your abs. 1. Limit the fat content in your diet and choose the right types! First, cut down on your fat intake!
I know this goes against some of the diets preached today, which recommend getting 30% of your daily calories from fat and 10% from saturated fat. But such recommendations have no scientific basis. The problem with such diets is that no matter how low the overall caloric intake, they cannot refute a simple, repeatedly scientifically proven rule: if you want to carry less fat under your skin, you need to include less of it in your diet. Yes, dietary fats make you fatter.
It's not that people get fat because they're focused on cutting fat when they should be cutting carbs instead. No, they just don’t agree to start by giving up fat! But if there are some who disagree, this does not mean that the policy being pursued is wrong!
A study published in the American Journal of Clinical Nutrition confirms that dietary fat contributes to obesity. Horton and his colleagues showed that excess fat promotes subcutaneous fat deposition to a much greater extent than excess carbohydrate.
Everything looks as if the very appearance of dietary fat in the stomach triggers the mechanism of its deposition.
Yes, this has been demonstrated in both humans and animals (2, 3). We took two absolutely identical groups of mice and provided them with the same caloric nutrition. But one group got those calories from a mixed diet, while the other group got those calories exclusively from fat. After a few months, the animals from the second group noticeably gained weight, while those from the first group did not. Does this mean that all fats are bad? No. Our body needs a certain amount of them daily. But be careful when choosing your source: omega-3 fatty acids (mostly found in fish), olive oil and canola oil are the way to go. These types of fats are what make the Mediterranean diet so healthy. 2. Follow the 1/3 rule . Try to do this: wherever you are - in a restaurant, at a party or at home - divide the food you eat into three parts.
One third are sources of protein (fish, chicken, turkey, etc.), the remaining two thirds are sources of carbohydrates (potatoes, wholemeal pasta, rice, etc.). Warning: Do not fill these two thirds with vegetables. While they are a great source of vitamins and minerals, they are very light in terms of calories unless you plan to eat them by the bucketful. What about fats?
They should not be taken care of separately. Believe me, they are already on the plate without your efforts. 3. Eat frequent but small meals .
Try to eat little but often. Firstly, it is easier for the body to cope with small portions. This prevents your blood glucose levels from fluctuating too much and thus preventing the pangs of hunger you experience when eating three large meals a day. Secondly, never allow yourself to feel hungry. Then you will not overeat and minimize fat deposition.
Thirdly, small and frequent portions of food are easier to digest, and frequent stimulation of the digestive processes helps maintain a smooth pace of the gastrointestinal tract.
In addition, research shows that frequently boosting your metabolic rate helps you burn more calories (10% more!) than consuming infrequent, larger meals for the same total calorie intake.
Of course, it’s good to sit like this and teach you how to eat properly. It is much more difficult to make this a reality!
Cooking will take longer and will require some daily planning. How much time does training take you? About the same amount should be spent on cooking!
4. Balance your nutrients well. The basis of your daily nutrition is complex carbohydrates, proteins and fats.
Although their proportions in the diet vary, you should get on average 65% of your total calories from carbohydrates, 20% from protein and 15% from fat. Remember the 65/20/15 ratio when planning your diet for the next day. 5. Take a fat burning supplement. If you don't have cardiovascular problems (high blood pressure, heart disease, etc.), you should try thermogenic supplements, which are a powerful stimulant of thermogenesis - burning calories.
Research shows that taking them can promote significant loss of subcutaneous fat. High-quality, well-balanced vitamin and mineral complexes won’t hurt either. Why? Because every time you reduce your overall caloric intake, you risk not getting the necessary vitamins and minerals. And people who are actively involved in sports need an increased amount of them.
6. Drink more fluids . Even in an air-conditioned gym, you can lose up to two liters of water per hour during an intense workout. Regular fluid intake is vital to prevent dehydration, which can cause undesirable changes in lipolytic (fat burning) processes.
What to drink?
Water is best. But if you train hard for more than an hour, then it is better to choose special drinks. Make sure they contain 6 to 8% carbohydrates such as glucose polymers (maltodextrin, etc.) and at least some sodium and potassium. 7. Do yourself some favors once a week . There is one thing I have learned from 20 years of research in this field.
Our body can adapt to stress in different ways. If you "ask" it to adapt to something too stressful for too long, it may adapt in a completely different way than you expected. (This is exactly the “Exhaustion Phase” of Hans Selye’s famous General Adaptation Syndrome). We are talking about the enzyme lipoprotein lipase (LPL). Its main mission is to store fat (in men, mainly around the waist). Well, what do you think happens to it when your body feels that it will have to starve for a long time due to insufficient fat intake? That's right, its concentration and activity increase. He needs to work. (What do you think is the physiological basis for people gaining more weight when they go off a diet?) We don't need that.
Therefore, there is no need to be a martyr. Once a week you should eat what you want (in moderation, of course). This will not only minimize psychological stress, but will also ensure that LPL levels do not begin to rise.
8. Distinguish between physiological and psychological hunger. Physiological hunger is when your stomach “rumbles” and you feel that pain in it is the only sensation you can experience at all.
The feeling of hunger you experience when thinking about food (for example, when watching an advertisement), the smell of food, or the need to eat something due to emotional stress (anger or anxiety) does not reflect your actual needs for food. Next time you go to the refrigerator, ask yourself which of these two types of hunger you are actually experiencing. 9. Combine fiber and fluid. Both together and separately, fiber and liquid are very important in the fight against excess weight.
The first makes food move faster through the gastrointestinal tract. This keeps energy levels stable and reduces the impact of metabolic toxins produced during digestion. Water is one of the most important and often underestimated nutrients.
A large amount of it is good not only for health, but also for diet. It fills the stomach (especially when combined with fiber) and helps reduce appetite. The next time you want to eat before bed, drink a glass of water, maybe with a handful of grains, and you will be satisfied with much less food than usual. 10. Closely monitor foods that cause you to have an allergic reaction. I have found that many people are very sensitive to certain foods and don't even know it.
Have you ever experienced difficulties with dairy products, “swimming” after eating them? What about wheat? (Gluten is probably the least known food allergen). As your diet becomes more restrictive, these reactions will become more pronounced.
You will feel them more and more clearly, especially in the abdominal area. Keep track of what types of food make you uncomfortable. The most obvious signs are digestive disorders (bloating, stomach pain, etc.), less obvious signs are water retention, and even depression. These types of foods can become obstacles in your path to ripped abs. 11. Study, study and study. Learn to adjust your diet to reduce fat.
Learn to read labels with a nutritional guide in your pocket (every serious athlete should have one). For example, the label says that the fat content per serving is very low, but this may only be due to the fact that the servings themselves are tiny. Look for the following words in the ingredient list, wherever they appear: animal fat, cocoa butter, coconut or palm oil, cream, egg yolks, vegetable oil and, especially important, hydrogenated vegetable oil. Learn to reduce your intake of foods with a high glycemic index. Use all kinds of spices and herbs, use various culinary methods to prepare tasty, yet low-fat food. To start, try to eliminate fat from your evening meals, as while consuming fat at any time will not be beneficial, loading up on fat calories at night is especially dangerous.
(After all, activity at night is much lower, which means more calories will be stored as fat.) Then you can start with all other meals. Then you will look for hidden sources of fat in your diet, and so on. 12. Eat slowly and intermittently. You've just finished your workout and are terribly hungry.
Before you start eating, take a deep breath and relax. Try to eat slowly and lazily. Research shows it prevents overeating and promotes healthier digestion. Take several breaks while eating, this will help you catch the moment of fullness. About 20 minutes pass between the filling of the stomach and the time the brain receives a signal about this. It’s good to eat while talking to someone, this will create natural pauses in eating.
Bob Lefavi
Cosmetic procedures
The following cosmetic procedures, combined with proper nutrition and exercise, will have an excellent effect on problem parts of the body. With their help, it is possible not only to lose weight, but also to give the skin elasticity and smoothness.
- Wraps.
- Massage (by hand or using a massage belt). The advantages are: crushing deposits, improving blood circulation, increasing muscle tone, normalizing intestinal function and losing weight.
- Exfoliation of keratinized epidermal cells using scrubs and peels.
How to get perfect abs?
The main recipe for perfect abs is a combination of exercise and proper nutrition. When the goal is weight loss, we tend to focus on cardio activities such as running, walking, swimming. While all of these are great for burning calories and fat, they don't actually train your abs. To build strong abdominal muscles, you need to do abdominal exercises as well as strength training. While these movements aren't big calorie burners, they help provide a strong frame, which is important for balance, stability, and injury prevention.
Does food matter?
We tend to focus more on what not to eat rather than what we should include in our diet. For example, low-carb diets are incredibly appealing because when you cut carbs, you lose water, which leads to weight loss. However, carbohydrates regulate fluid balance, which is important for gut health, and are also a source of fiber for bowel regularity and a feeling of fullness. Therefore, for ideal abs you need to lose extra pounds at the waist without compromising your health and strengthen your muscles.
Weight loss usually happens from the inside, so the first place people tend to lose weight is the abdominal area. Many people report feeling lighter and leaner when they follow a gut-friendly diet. Feelings of bloating and heaviness can often be caused by inadequate fluid and fiber intake, so the physical and psychological benefits can be focused on getting enough water and fiber rather than restricting food.
What needs to be changed?
To normalize intestinal function and gradually lose weight around the waist and strengthen muscles, you need to:
- Avoid skipping meals;
- Stop chewing gum;
- Do not consume a lot of fiber without drinking enough fluid;
- Limit light carbohydrates.
Disordered eating is a serious stress on the functioning of the intestines. If you skip a meal, you may be overly hungry the next time and eat too much, which can also cause gut stress. Chewing gum causes you to swallow more air, which can cause discomfort. If you chew sugarless gum, various additives and sweeteners, as well as mint, can lead to bloating or intestinal discomfort.
A sudden increase in fiber without an increase in fluid can cause heaviness, bloating, or even constipation. Going on a carbohydrate-restricted diet can also leave your gut feeling bloated and sluggish because you've removed fiber from your diet. Additionally, carbohydrates are important for fluid balance.
