Abdominal fat is linked to certain health conditions, including heart disease, liver disease, diabetes, high cholesterol, high blood pressure, breast cancer, back pain and arthritis, says author Jorge Cruise in "8 Minutes in the Morning to a Flat Belly." Cruise claims that losing weight in your abdominal area can help prevent these conditions associated with belly fat.
A fast and effective abs diet emphasizes following a sensible eating plan combined with regular exercise. In your diet, you focus on high-quality proteins, complex carbohydrates, healthy fats and plenty of water. There is no guarantee that everyone will achieve the same results.
Significance of Fluids
In "Flat Belly Diet," author Liz Vaccariello suggests drinking at least eight glasses of water every day. Drinking water and eating high-water-content foods like melons, dark green leafy vegetables and other fruits and vegetables can help you achieve flat abs. Fluids guard against water retention and constipation, which are contributing factors to bloating in your abdominal area. According to the Reader's Digest Association, an adequate intake of water has other health benefits such as maintaining your body's proper fluid balance and warding off fatigue.
Considerations for Sodium
In "The Abs Diet," author David Zinczenko recommends avoiding salt and highly processed foods with excess sodium. Zinczenko says that because water is attracted to sodium, you retain more water from a high-sodium diet. Retained water contributes to puffiness, sluggishness and extra water weight in your abs. In addition, a high-sodium diet increases your risk of hypertension and osteoporosis. Cut back on sodium and increase your water intake to help bring your body back to balance, he says. For a healthier alternative, choose salt-free seasonings, herbs and spices to bring flavor to dishes.
Function of Protein
Increasing your protein intake helps you achieve flat abs and lose weight, says author Jillian Michaels in "Making the Cut." Protein builds the framework of your body, which includes muscles, organs and connective tissues. It acts as an enzyme by helping your body digest food. Protein acts as a hormone by telling your body when to use food as energy and when to store it as fat. Protein takes twice as much time to break down as carbohydrates. This keeps you feeling satisfied longer and burns more calories in the process of digestion, according to Michaels. Protein also builds lean muscles that are responsible for burning fat throughout the body, including your abs.
Significance of Eating Frequently
A fast abs diet encourages eating frequent meals throughout the day. According to "The Abs Diet," eating six meals that are between 300 and 500 calories each will achieve flat abs by losing fat and adding lean muscle mass. Eating frequently encourages your metabolism to burn calories in between meals throughout the day, Michaels says. It keeps you feeling full and satisfied, which reduces your risk of overeating and binging.
Considerations for Exercise
A fast abs diet focuses on your diet first. For better results, include regular exercise to help you build calorie-burning muscle while strengthening your abdominal muscles. Focus on cardiovascular exercise that transports oxygen throughout your body such as cycling, running, walking, football, tennis and swimming. Build lean muscle by performing strength training at least three times a week. Allow a day of rest in between weight workouts to allow your muscles to recover and repair. Perform abdominal exercises such as crunches, sit-ups and planks at least twice a week. Take one day of rest during the week to avoid injury.
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