ABS dietin flattening the tummy It is an effective diet program. Developed by David Zinczenko. It is a six-week diet program. “"Abdominal area diet", "Abdominal slimming diet", "Abdominal slimming diet" It is known by different names such as.
The diet provides the vitamins, minerals and fiber the body needs through 12 foods. These foods in speeding up metabolismIt works in building muscle and providing energy. It was determined as a result of studies.
abs diet program It destroys the physical and mental desire to eat.
How does abs diet lose weight?
The diet consists of a 6-day meal plan lasting 7 weeks.
Those who follow the diet should eat 6 meals a day. Eating 6 meals will provide the daily energy needed and make you feel full.
Once a week there is an all-you-can-eat award dinner. You can eat anything you want. It is also recommended to avoid fatty meals, processed carbohydrates and high-sugar foods.
ABS diet It consists of a six-week program. While dieting, it is necessary to eat at least six meals a day to provide energy, protect muscles and burn fat.
The aim here is to increase the number of meals while decreasing the amount eaten at meals. In this program yhigh protein foods and slow burning carbohydrates in the body are of great importance.
It is necessary to have three snacks between the three main meals. Snacks should be arranged 2 hours before lunch, 2 hours before dinner and 2 hours after dinner.
Each meal has the ideal amount of fat, carbohydrates, protein and ABS dietIt should consist of a balanced distribution of 12 foods recommended by the company.
ABS dietYou need to count how many calories you consume per day. The distribution of macro and micro nutrients that should be taken daily is as follows:
Food
Nutrient content
oils
27%
Protein
10% - 35%
carbohydrates
47%
Salt
2200 mg
Lif
32 gram
Potassium
2398 mg
Calcium
1522 mg
Vitamin B-12
5 mcg
Vitamin D
20 mcg
What to eat on the ABS diet?
At the heart of the diet plan are 12 foods. These foods contain calcium, protein and healthy fats. While eating, you should control portion sizes and calculate calories. ABS dietHere are 12 foods to eat in:
1) Almonds
Almond It is a powerful antioxidant rich in vitamin E that helps prevent free radical damage. It helps build muscle along with exercise.
2) Beans and legumes
Beans and legumes contain basic substances that are low in fat, rich in protein and fiber. Effective for losing weight and building muscle, this group provides a satisfying, high-fiber meal for dinner. It can replace a meat-based dinner.
3) spinach and other green leafy vegetables
Spinach and othergreen leafy vegetablesIt is rich in vitamins A, C, K and minerals such as folate and beta carotene. Since these vegetables have high antioxidant power, they neutralize free radicals while fighting various diseases.
4) dairy products such as yoghurt and cheese
Due to the high calcium content of dairy products, it prevents osteoporosis. It also provides a feeling of satiety.
5) Oatmeal
Rolled oats It is a fiber-containing food that stays in the stomach longer.
6) Eggs
eggThe protein found in this product is more effective for building muscle than other proteins. It helps to burn fat due to its vitamin B12 content.
Peanut Butter Contains monounsaturated fats essential for heart health. They help burn fat and build muscle.
8) Olive oil
Containing monounsaturated fatolive oilis effective for preventing muscle collapse and burning fat.
9) Turkey and lean meat
Lean meats such as turkey breast ABS dietare foods that can be eaten. Especially Turkey meatIt is rich in vitamin B6.
10) whole grains
Whole grains provide the carbohydrates needed to sustain daily activities.
11) Protein powder (optional)
It helps build muscle. It contains essential amino acids that help burn fat.
12) Raspberries, strawberries, and blueberries
These fruits, which contain powerful antioxidants that help fight heart diseases and cancer, are effective on vision disorders and memory loss.
What can't be eaten on the ABS diet?
abs dietAlong with eating foods that help build abdominal muscles, it is necessary to stay away from foods that can thicken the waist area.
abs dietThings to avoid are:
Sugary drinks; Sugary drinks such as soda, sports drinks, and fruit juice increase body fat. It also thickens the abdominal region. These drinks are also high in calories and sugar.
fried foods; In addition to being high in calories, fried foods like french fries are also high in trans fat. Trans fats It increases the risk of heart attack and also causes weight gain.
Alcohol; Alcohol both harms health and causes enlargement of the abdominal region.
Sugary snacks; To reduce belly fat, it is necessary to avoid sugary snacks such as cookies, cakes and pastries.
Refined grains; Refined grains such as white rice, bread, and pasta are low in fiber, vitamins, and minerals. Studies have found that refined grains cause weight gain.
ABS dietStrength training and 3 abs exercises are recommended 2 times a week. Cardiovascular exercises are a good option.
Exercises such as walking, jogging, cycling on a stationary bike, jumping rope can be performed.
What are the benefits of the ABS diet?
ABS diet recommends a healthy diet and exercise program. Dietary fiber, calcium, monounsaturated fatty acids help prevent diseases such as obesity, diabetes, osteoporosis and high blood pressure. The benefits of this diet program are as follows:
Weight loss: You lose weight while dieting. Snacks keep blood sugar levels in balance. Insulin release controls fat storage. 12 foods in the diet are effective in suppressing hunger.
Cardiovascular benefits: Recommended foods help prevent heart disease and stabilize cholesterol levels.
Easy application: It is very easy to follow the diet. You eat often throughout the day.
What are the harms of the ABS diet?
Diet appeals to men than women.
ABS diet It is a safe diet. It has no side effects. However, always consult your doctor before following this or any other diet.
