Ab Diet Grocery List

If developing firm, defined abs tops your list of fitness goals, an optimal diet for you to follow should include nutrient-dense foods that can help burn body fat and build lean muscle.

Oatmeal

Oatmeal is an ideal breakfast choice for an abs diet. The soluble fiber in oatmeal and other whole grain products such as brown rice, whole grain breads and cereals can prevent abdominal fat buildup, reduce total body fat and waist circumference. A 2008 study published by “The American Journal of Clinical Nutrition” shows that obese adults on a diet with four to seven daily servings of whole grain foods lost twice as much abdominal fat as those who ate refined counterparts of the same foods.

Eggs

Eggs are an excellent source of protein containing vitamin B12 needed by the body to metabolize fat. Researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels. Fitness model Tosca Reno, author of “The Eat-Clean Diet” recommends eating at least three or four egg whites along with one yolk.

Wild Salmon

Wild salmon has fewer growth hormones and toxins than its farm-raised cousin, and it contains high levels of essential omega-3 fatty acids that can help suppress appetite, prevent fat deposition, increase energy expenditure and reduce the risk of coronary heart disease, according to the Mayo Clinic.

Nuts

Nuts, including almonds, pecans, peanuts and walnuts, are good sources of monounsaturated fat (MUFA), promoting fullness and helping increase the metabolic rate. Research conducted by David Katz, director of Yale’s Prevention Research Center, shows that women who switched to a 1,600-calorie, high-MUFA diet shed a third of their belly fat within a month.

Low-Fat Milk

Calcium in milk and other dairy products such as yogurt and cheese can help boost weight loss by increasing fat breakdown in fat cells. Researchers at the University of Tennessee found overweight people consuming three servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet with less diary servings. For the abs diet, always pick low-fat or fat-free dairy over full-fat versions.

Green Vegetables

Vegetables like spinach and broccoli are high in soluble fiber, which acts as a cleanser for the digestive system. Vegetables also supply an abundance of cell-repairing antioxidants that provide vitamins and enzymes needed for energy metabolism that can help slim abs. Research published in “The”Journal of Nutrition” on Mar. 25, 2009 shows that people who ate higher amounts of antioxidants had smaller waists as well as less visceral and subcutaneous fat.

Berries

Raspberries, blueberries and strawberries are loaded with antioxidants and fiber. For every gram of fiber consumed approximately seven calories can be eliminated, according to research by Germany’s University of Kiel, Department of Human Nutrition and Food Science published in “The Journal of Nutrition” in 1990.

Green Tea

Drinking at least three cups of green tea daily can help burn 80 more calories thanks to antioxidants that can induce breakdown of fat. A study published in “The Journal of Nutrition” on Dec. 11, 2008, found that green tea, along with exercise can especially enhance fat loss in the abdominal area.

Author Bari Auerbach

 

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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