Abs Are Made in the Kitchen: Foods to Eat and Avoid

Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet.

Fruits and vegetables

Fruits and veggies are very nutrient-dense, meaning that they’re low in calories but high in antioxidants, fiber, and an assortment of vitamins and minerals (6).

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They may also boost weight loss and fat burning, making them a must-have for any ab-building diet.

According to a review of 10 studies, eating at least 4 servings of veggies per day was associated with a lower risk of weight gain and reduced waist circumference in women (7).

Another study in 26,340 people showed that eating more fruits and veggies was linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat (8).

Whole grains

Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs.

In addition to being high in fiber, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants (9, 10).

Some research suggests that eating whole grains can reduce appetite and influence your body’s energy use, both of which can affect body composition (11).

One small, 12-week study in 50 people also found that swapping refined wheat bread for whole-grain wheat bread led to significant reductions in belly fat (12).

Nuts and seeds

Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.

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In a 6-week study in 48 people, eating 1.5 ounces (43 grams) of almonds per day led to significant reductions in belly fat (13).

Another study in 26 people showed that eating 1.2 ounces (35 grams) of chia flour daily for 12 weeks decreased body weight and waist circumference (14).

Pistachios, walnuts, almonds, pecans, and Brazil nuts are all great nuts to incorporate into your diet, alongside seeds like chia, flax, pumpkin, and hemp.

Fatty fish

Fatty fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which play a key role in heart health, brain function, inflammation, and weight control (15, 16, 17).

Eating fish can not only help you drop belly fat but also potentially reduce rick factors for heart disease, such as high triglyceride levels.

One study in 2,874 adults found that those who regularly ate fatty fish tended to have less belly fat and lower triglyceride levels. Similarly, eating lean fish was tied to lower waist circumference and triglyceride levels in women (18).

What’s more, fish is high in protein, which may promote abdominal toning.

Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss (2, 19, 20).

Legumes

Legumes are a family of plants that include lentils, beans, peas, and peanuts.

They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc (21).

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In particular, eating more protein has been linked to improvements in body composition and reductions in belly fat (19, 20, 22).

Meanwhile, increased fiber intake is associated with weight loss and decreased belly fat (23, 24).

Tea

Green tea has been studied for its potential to rev up weight loss and fat burning.

This is largely due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day (25).

One review of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference (26).

Black tea is also rich in flavonoid compounds that can stimulate weight loss.

One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.9-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss (27).

Other teas, such as white, oolong, and herbal varieties, may also be beneficial.

In fact, a study in 6,432 people determined that tea drinkers tend to have lower body weight and waist circumference than people who don’t drink tea (28).

Summary

Fruits, veggies, whole grains, nuts, seeds, fatty fish, legumes, and tea are all nutritious additions to an ab-building diet.

Source: https://gardencourte.com
Categories: Kitchens