Abdominal Diet Plan

If you are exercising and eating toward the goal of having strong abdominal muscles and a flat stomach you need to think carefully about the food you eat. Your diet plan should be varied so that it meets your nutritional requirements and you eat the right sorts of fat and protein. This will help you maintain a natural weight and avoid accumulating fat around your midsection.

Considerations

To avoid gaining weight and fat around your abdominal muscles you need to consider portion size, the types of foods you eat and the energy requirements of any exercise you do. Generally you should avoid eating too many foods that are high in saturated fat or refined sugar. Consider your meal timing as well. Don't put too much emphasis on meat and dairy products in your diet. They can form part of your eating plan, but these foods are high in saturated fat and you should eat them sparingly.

Frequency

To avoid the accumulation of fat around your abdominals, eat smaller meals more often. Large meals containing lots of saturated fat and sugar cause your body to produce excessive insulin, which causes it to store fat. Eat little and often and your body will produce less insulin and store less fat, making you less likely to accumulate fat around your abdominals. The American Council on Exercise recommends frequent small meals and advises that you eat a healthy snack about an hour before you work out.

Composition

You need to eat enough calories to provide you with energy to get through the day. Calorie containing foods are classified as carbohydrates, proteins and fats. An effective eating plan for your abdominals will provide you with the nutrients you need without you consuming more calories than you burn for energy. Fiber helps your digestion and will help you to feel fuller for longer.

Expert Insight

Keep your energy levels stable by eating slow-releasing carbohydrates. Nutritionist Patrick Holford writes in "Optimum Nutrition Made Easy." He recommends whole-grains like brown rice, wholemeal pasta and oat cereals. He says these will maintain stable energy levels. Refined carbohydrates lack vitamins and minerals and cause problems such as fatigue and weight gain. This is not helpful if you want to avoid fat around your abdominals.

Warning

Discretionary calories are the extra calories you eat that do not provide you with nutrients. Avoid eating them whenever possible.The United States Department of Agriculture's Center for Nutrition Policy and Promotion recommends eating nutrient-dense foods. They say the best choices are foods with the lowest amounts of solid fat or added sugar. For example instead of apple pie, eat fresh apples and swap whole milk for low-fat or skim milk.