Some people want defined abs for the purpose of improving their appearances, as many view such visible muscles as attractive. Others strive for strong abdominal muscles as a sign of health, because strong abs help to improve the body's core strength and are also a sign of a lean body free of excess fat. Whatever your reasons are for wanting to gain a solid six-pack, several foods can help you attain your abdominal muscle goals.
Turkey Breast
Turkey breast is a nutrient-dense, muscle-growing food that can help you get "rock-hard abs," according to the health editors of "Men's Fitness" magazine. The magazine states that a 3 oz. serving of the meat nets you 7 g of "muscle-building protein" while being low in saturated fat, which can build up in your body and hide your abs.
Smoothies
The health editors of "Women's Health" magazine recommend the consumption of protein-rich smoothies, as they are a great "flat belly food." The magazine advises drinking daily a smoothie composed of high-protein, low-fat ingredients like protein powder, low-fat yogurt and real fruit. Your body needs the protein in such smoothies for optimal ab development, while the low-fat products fill you up without packing on the fat, thus helping you to keep your stomach looking defined.
Almonds
Crunchy almonds are recommended by "Fitness" magazine. The magazine ranks the nuts as one of the top 10 best foods for getting "flatter abs." Additionally, the high-protein, extra-lean nuts can help you avoid overeating through their high protein and fiber contents, which will fill you up without adding fat or sugar to your diet. The magazine suggests eating 1 oz. of almonds every day.
Eggs
Eggs give you lots of protein in a nutrient-dense, conveniently portable package. David Zinczenko and Ted Spiker, authors of "The Abs Diet," rank eggs as one of the top 12 diet foods for getting a flat, lean stomach.
Whole Grains
Tulane University, summarizing a January 2008 medical study published by one of its dietitians in the "American Journal of Clinical Nutrition," suggests the consumption of whole wheat bread. The university states that eating high-fiber, whole-grain products instead of processed grains may help reduce your daily caloric intake and can work as one of many tools to get you "abs of steel."
Black Beans
Black beans provide you with large amounts of protein and stomach-filling fiber. Black beans are a very lean diet food that helps to build abdominal muscles without providing you with unnecessary calories or fat that may build up over your stomach. "Men's Fitness" magazine lists black beans as one of the 20 fittest, ab-friendly diet foods.
Olive Oil
"Women's Health" magazine's health editors rank olive oil as one of the "secret weapons" to getting a flat stomach. The magazine lists its effects as lowering cholesterol and regulating blood pressure. This oil also comes highlighted as one of the top 12 ab-friendly diet foods by the authors of "The Abs Diet."
Apples
Apples are one of the 10 best foods for flat abs, according to "Fitness" magazine. Dr. Elisa Zied says that a large apple yields 5 g of fiber, which can help keep you feeling full so you eat less, thereby improving the lean look of your abs.
Fat-Free Dairy
"The Abs Diet" highlights fat-free dairy products, such as skim milk, in a list of 12 superfoods for improving your abdominal muscles. Such products give your body bone-strengthening calcium and muscle-improving protein without the fat normally associated with dairy products.
Oatmeal
Oatmeal fills you up with few calories. The grain's fiber keeps you full while helping to reduce your daily caloric intake, so you achieve a leaner look that reveals more of your abs. Tulane University recommends oatmeal as an ab-friendly, heart-healthy diet food.
Soy
Wendy Peterson, a dietitian writing for "Men's Fitness" magazine, lists soy products as one of the "perfect foods" for a lean, ab-improving diet. She reports that they give you lots of antioxidants, protein and fiber.
Berries
Fresh berries, like blueberries or raspberries, are "every dieter's best friend," reports "Fitness" magazine in its list of the best foods for improving your abs. The magazine likes berries not just for their high fiber content, but also for their antioxidants, which can help with the muscle contractions of your abdominal region.
References
- Men's Fitness Magazine: 20 Fittest Foods
- Women's Health Magazine: Flat Belly Food List
- Fitness Magazine: The 10 Best Foods for Flat Abs
- "The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life"; David Zinczenko and Ted Spiker; 2005
- "American Journal of Clinical Nutrtion"; Effects of a Whole Grain-Enriched Hypocaloric Diet; Heather Katcher, et al.; January 2008
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