Abs Training Diet

No amount of crunches and sit-ups will work off the layer of fat covering up the muscles of your abdomen. You must use specific diet techniques, coupled with aerobic exercise, to lose that layer of fat. Your efforts at strengthening your core through exercise can reveal a taut and toned middle if you support them with a healthy meal plan.

Features

When you spend time performing hanging leg raises, cable crunches, bicycles and stability ball pikes, you want the effort to pay off. Only when body fat percentage gets down to 14 percent for females and 8 percent for males does the definition in the abdomen start to show as a "six pack," notes fitness expert Anthony Ellis on the Iron Magazine website. A diet to achieve this emphasizes whole, nutritionally dense foods and avoids processed foods that contain excessive added sugars, saturated or trans fats and refined flours. Attention to portion size and calorie intake is also essential.

Types of Food

Healthy carbohydrates, unsaturated fats and proteins low in saturated fat make up the bulk of an abs training diet. Consider consuming slightly more protein than you would in a standard diet. Doing so can help trim belly fat, concluded a study in the October 2009 issue of "Nutrition, Metabalism and Cardiovascular Disease." Choose fish, white-meat poultry, whey protein, beans and lean cuts of beef to minimize calorie and saturated fat intake.
Healthy carbohydrates like fresh fruits and vegetables should be a significant part of every meal, as they provide important nutrients, antioxidants and fiber. Include whole grains as well---a 2008 study in the "The American Journal of Clinical Nutrition" indicates that they induce a smaller waist size when eaten instead of refined grains.
Low-fat dairy is another essential element, as concluded by an October 2009 study at Curtin University in Australia. Researchers found that dieters eating five servings of low-fat dairy per day---specifically cottage cheese, yogurt and milk---lost more belly fat and weight than their counterparts who consumed just three servings per day.
Heart-healthy unsaturated fats in fatty fish, safflower oil, flax oil, nuts and avocados are important to your efforts to keep your stomach slim. These fats help you absorb certain vitamins and promote hormone production. Fats also help you feel satisfied---preventing you from binging in response to cravings.

Strategy

Eating frequent small meals helps maximize digestion and absorption of nutrients. To keep your abs flat, you want to avoid that "stuffed" feeling. Remember to watch overall calorie intake when you eat every three to four hours. Keep each meal in the range of 300 to 500 calories, depending on your daily calorie allotment. Each meal should contain a small serving of protein, healthy carbohydrates and a little unsaturated fat.

Considerations

Your abs training may also be derailed by bloating. To minimize bloat, avoid processed foods containing excess sodium and added sugars. Drink plenty of water daily. You may want to limit foods such as beans, broccoli, cabbage and bran, which often trigger gas and bloating, notes the University of Michigan Health Systems. If your symptoms correlate with the consumption of a certain food, like milk or soy, consider eliminating that food for a few days to see if your stomach flattens.

Sample Meals

A breakfast that would support your abs training could include one egg scrambled with two egg whites and sautéed spinach, a slice of low-fat cheese and a whole grain English muffin. Low-sodium deli turkey on whole wheat bread with a slice of avocado, tomato and red onion alongside an apple makes an abs-friendly lunch. For dinner, consider 4 oz. of broiled salmon served with quinoa and asparagus. Between-meal snacks might include a whey protein smoothie or a tablespoon of almond butter spread on a banana.