According to MayoClinic.com and Edward R. Laskowski, M.D., you cannot spot reduce abdominal fat, which means dietary changes and doing aerobic exercise is necessary for many men who are carrying a few extra pounds around the middle and want to lose weight. Once the weight is off, core exercises like crunches can help tone and define abdominal muscles. However, the foods you eat play a significant role in weight loss and muscle development; thus, there are some healthy foods that men seeking flat, muscular abs should add to their diet.
Almonds are an excellent source of protein and vitamin E as well as magnesium, which can help your body produce energy, build and maintain muscle tissue and regulate blood sugar levels according to David Katz, M.D., a professor at the Yale University School of Medicine. Almonds also have the ability to reduce the amount of fat your body absorbs when you eat them because of their cellular structure, which makes almonds one of the leaner, lowest-calorie nuts you can eat. Fitness recommends eating about 23 almonds or 1 oz. per day, which totals about 160 calories to get and maintain flat, toned abdominal muscles.
Whole eggs are a rich source of protein, as they contain 7g per serving according to StrongLifts.com. Whole eggs also contain vitamins A, D and E as well as cholesterol, which can help boost testosterone production that often leads to greater muscle gain all over the body, including the abdominal area. While cholesterol is a concern for many people, StrongLifts.com recommends lowering total body fat instead of simply avoiding egg yolks.
Berries like strawberries, blueberries, raspberries and gooseberries are high in fiber and antioxidants, which can help you to reduce chronic diseases like cancer according to Fitness. Berries can also help you maximize your cardiovascular and abdominal workouts by improving your blood flow, which allows your muscles to contract more efficiently during and after workouts. Fitness recommends at least one-half cup of mixed berries per day. Berries are also low in fat -- that half cup of berries totals only about 30 calories.
Salmon is rich in protein and omega-3 fatty acids, which can help promote weight loss by making your metabolism more efficient according to Fitness. Salmon can also help prevent cravings, which is especially important when you are looking to burn fat and build muscle in your abdominal region. Fitness recommends two 4 oz. servings of wild salmon per week, as it is higher in omega-3 fatty acids than farm-raised salmon.