"The Abs Diet," written by Men's Health Editor-in-Chief David Zinczenko, was first published in 2004. With the success of his six-week diet plan, Zinczenko has since followed up with a workout plan, a diet book for women, a nutrition guide and a recipe book. He also published a new edition of "The Abs Diet" in 2010. The plan largely focuses on sensible eating, which involves avoiding processed foods, enjoying a varied and healthy diet, eating low-fat dairy and plenty of vegetables, and consuming smaller, more frequent meals.
The 12 Superfoods
Zinczenko focuses on 12 "superfoods": almonds, beans, spinach and greens, dairy, instant oatmeal, eggs, turkey and lean meats, peanut butter, olive oil, whole-grain breads and cereals, extra whey powder, and raspberries and other berries, which conveniently spell out "abs diet power."
According to Zinczenko, these foods and their similar cousins will help you shed fat, gain lean muscle, consume critical vitamins, minerals and antioxidants, keep you feeling full, and lower your risk of heart disease and cancer. On the six-week plan, Zinczenko suggests eating two or three of the superfoods at each meal, notes the website Men's Health.
6 Meals for 6 Weeks
Zinczenko also focuses on keeping blood sugars stable by eating frequently and breaking up heavy meals.
The plan calls for eating six smaller meals a day; with no more than two hours between a light snack and your heaviest meals of the day, as well as a post-dinner snack. The plan also calls for one cheat meal per week, in which you are allowed to skip the superfoods and eat what you like, but only for one meal.
The diet's daily eating schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Other Principles
"The Abs Diet" also suggests a balanced mix of protein, carbohydrates and healthy fats at each meal and snack; consuming only two alcoholic drinks each week; and incorporating whey protein drinks into the diet for extra protein and vitamins.
The Workout
"The Abs Diet" also includes a workout plan, which Zinczenko argues is the most effective workout for burning fat, putting on muscle and getting those six-pack abs gracing the book's cover.
The workout focuses on two concepts: compound exercises and circuit training. In Zinczenko's view, combining the two will utilize the largest muscle groups to burn the most calories over a short period. In addition, the workout calls for two abdominal exercise sessions weekly, according to Men's Health.
The author also recommends adding one high-intensity interval workout each week. You'll take a typical running, swimming or biking cardio workout and alternate bursts of high intensity with short rest breaks.
Criticism and Concerns
Overall, "The Abs Diet" gets kudos from many experts for being a sensible, balanced, no-big-surprises meal plan that requires simple balanced eating, avoiding unhealthy processed foods devoid of nutrients, and keeping within an ideal calorie count. Dr. David Katz, on the book's website, endorses the plan, calling it "refreshingly sensible."
No diet plan exists without critics. Those who have criticized Zinczenko, protest whey protein as a "superfood." The critics contend that protein powder supplements aren't natural, that the need to supplement with protein hasn't been backed up by science; and that the body might not digest supplements the same way as naturally packaged proteins, according to Diet Space.
Finally, some have slammed the author for suggesting that anyone can gain six-pack abs in six weeks. It's up to dedicated followers of this plan to determine whether this fitness pinnacle can be reached.
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