You could do hundreds of sit-ups every day and still not build firm, defined abdominal muscles if you're not on a diet promoting fat loss. The following diet ideas can help reduce fat--not just around your mid-section but all over your body.
Eat Nutrient-Dense Foods
For flat abs, fitness model Tosca Reno, author of "The Eat-Clean Diet," suggests an optimal diet plan should include the following nutrient-dense protein and carbohydrate "superfoods:" Beef tenderloin, chicken and turkey breast, wild salmon, water-packed tuna, egg whites, tofu, beans, low-fat yogurt, whey protein powder, oatmeal, sweet potatoes, brown rice and whole grain breads.
Combine Proteins and Carbohydrates
Combining lean proteins with quality carbohydrates at every meal can help reveal firm, defined abs that body fat can conceal. According to fitness guru Lee Labrada, author of "The Lean Body Promise," pairing proteins with complex carbohydrates can slow the carb-to-fat conversion process.
Include Healthy Fats
A diet for flat, defined abs should include unsaturated fats that can help suppress hunger, lower cholesterol levels and build lean muscle mass. Good fat sources that the body can burn for fuel instead of storing as fat include nuts, avocados, olives and flaxseed. These healthy fats can also help lower blood pressure levels and decrease the risk of heart disease, according to The Mayo Clinic.
Add Dietary Fiber
Diets including fiber-rich foods such as oatmeal, whole-grain breads, fruits, vegetables, nuts and seeds can reduce bloating and help achieve the goal to attain flat abs. Eating the recommended daily allowance of fiber each day (25g) can reduce blood sugar and insulin levels, thus lowering the risk of fat and weight gain, according to a study published in 2009 in "The Journal of Nutrition."
Be Portion Conscious
Trimming portion sizes can help create a trimmer waistline. Generally, one serving of protein is the amount you can hold in the palm of your hand; one serving of starches or grains is the amount you can hold in a cupped hand; and one serving of fruits or vegetables is the amount you can hold in two hands cupped together.
Eat Frequently
Going without food for too long can cause blood sugar levels to drop, which can lead to overeating, weight gain and lack of energy to perform ab workouts. Eating at least five to six times a day can get your metabolism revving, keep insulin levels constant and burn more calories throughout the day.
People who eat smaller meals more often are also less likely to be obese, according to a study by the University of Massachusetts Medical School published in the "American Journal of Epidemiology" in 2003.
Drink More Water
Drinking at least eight 8-oz. glasses of water per day can help flush sodium out of the body and reduce bloating. Water-rich foods such as fruits, vegetables and low-sodium soups can also supply water requirements.
What to Avoid
To lose body fat and reveal defined abdominal muscles, avoid over-processed foods, chemicals, preservatives, saturated and trans-fats, sugar-loaded colas and juices, alcohol and all calorie-dense foods that contain little or no nutritional value.
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