Gold Member Badge


  • You're all caught up!

The Best Foods for Abs for Men

author image Christopher Godwin
Christopher Godwin is a freelance writer from Los Angeles. He spent his formative years as a chef and bartender crafting signature dishes and cocktails as the head of an upscale catering firm. He has since ventured into sharing original creations and expertise with the public. Godwin has published poetry, fiction and nonfiction in publications like "Spork Magazine," "Cold Mountain Review" and "From Abalone To Zest."
The Best Foods for Abs for Men
Some foods can help men achieve defined, well-toned abdominal muscles. Photo Credit: GeorgeRudy/iStock/GettyImages

You cannot spot reduce abdominal fat, meaning you can't do hundreds of crunches and hanging leg raises to burn off extra padding around your middle.

Video of the Day

Dietary changes and aerobic exercise is necessary for many men who are carrying a few extra pounds around the middle who want to lose weight. Once the weight is off, core exercises like crunches can help tone and define abdominal muscles

Since the foods you eat play a significant role in weight loss and muscle development, choose them carefully. If you're a man seeking flat, muscular abs, add some of the following to your diet.

1. Almonds

Almonds are an excellent source of protein and vitamin E as well as magnesium, which helps your body produce energy, build and maintain muscle tissue and regulate blood sugar levels. They also help fill you up, so you eat fewer calories all day long.

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. Aim for about 23 almonds or 1 ounce per day, which totals about 160 calories to get and maintain flat, toned abdominal muscles.

2. Whole Eggs

Whole eggs are a rich source of protein, with each containing about 7 grams. 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.

Read more: 10 Surprising Flat Belly Foods

3. Berries

Berries like strawberries, blueberries, raspberries and gooseberries are high in fiber and antioxidants, which can help you fight off chronic disease and inflammation.

Berries can also help you maximize your cardiovascular and abdominal workouts by improving your blood flow, allowing your muscles to contract more efficiently during and after workouts. Aim for at least 1/2 cup of mixed berries per day. Berries are also low in fat and calories, with 1/2 cup totaling about 30 calories.

4. Salmon

Salmon is rich in protein and omega-3 fatty acids, which can help promote weight loss by making your metabolism more efficient and increasing its fat-burning abilities — thus contributing to a whittled midsection.

Salmon can also help prevent cravings, which is especially important when you're trying to cut back on foods that promote weight gain. Consume at least two 4-ounce servings of wild salmon per week, as it is higher in omega-3 fatty acids than farm-raised salmon.

Read more: The Best Abdominal Exercises for Men

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media