10 Six Pack Food
It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently. You might have the world’s most well- sculpted abs, but unless you burn off the fat that covers them you won’t be displaying a six-pack. These foods should help you to achieve your goal.
You’ll get at least 5g of fibre from one large apple, which helps you feel full. US research discovered that people who ate a large apple 15 minutes before lunch took in 190 fewer calories during lunch than those who didn’t snack beforehand. This is because apples are nearly 85 per cent water and require lots of chewing, which can make you feel like you are eating more than you are.
—1 apple Calories 47 Carbs 11.8g Protein 0.4g fat 0.1 g
This protein-rich food is brimming with casein, a protein that is digested slowly and provides the body with long-lasting energy. Research from the Netherlands also found that people with a diet high in casein increased their metabolism, their satiety levels and their body’s use of fat.
—150g Calories 128 Carbs 5.1g Protein 21.5g Fat2.3g
This nutrient powerhouse contains chromium to control blood sugar levels and banish cravings. It also has vitamins K and C, which boost calcium absorption and metabolism. It may also reduce excess oestrogen in the body, which in turn helps the body’s ability to use fat stores for energy.
— 4 spears Calories 13 Carbs 2g Protein 1g Fat Og
Every schoolboy knows beans are good for your heart. And they’re good for your abs: rich in fibre heart. And they’re good for your abs: rich in fibre, potassium Cto balance blood sugar), protein and testosterone-boosting zinc. A US survey found that people who ate beans were 23 per cent less likely to have large waists than those who didn’t.
—1 heaped tbsp Calories 91 Carbs 13.9g Protein 6.4g Fat 1.5g
The grapefruit diet was just a fad like any other – but there are definite advantages to eating the fruit. In a study, people who ate half a grapefruit with each meal lost an average of 1.6 kg in three months. This is because grapefruits lower your post-meal levels of insulin, the hormone that regulates blood sugar and fat metabolism.
—Half a grapefruit Calories 41 Carbs 10.3 g Protein 0.8 g Fat 0.1 g
You may think you should avoid oils when you’re trying to lose fat, but the oleic acid in olive oil can give you a helping hand. According to an American study in the journal Cell Metabolism, it can squash appetite because it’s converted into a compound called oleoylethanololamide (OEA) that indirectly triggers hunger-curbing signals to your brain.
1tsp Calories 40 Carbs Og Protein Og Fat 4.5g
The low-carb craze led people to think you couldn’t eat potatoes and lose weight, but they contain starch, which resists digestion and keeps you fuller for longer. Danish studies have also found that starch can improve blood- sugar control, which helps the body burn fat. Eat them chilled to get nearly double the starch from each one.
—110g Calories 75 Carbs 17.1g Protein 1.7g Fat 0.3g
Rocket is ideal fat loss food – low in calories, high in fiber and rich in calcium, an essential mineral for muscle contraction. It also contains glucosinolates, nutrients that eliminate harmful toxins in the body. And since it’s in the mustard family rather than a type of lettuce, rocket has a strong, peppery flavor that means your salads won’t be bland
—50g Calories 10 Carbs 1.1g Protein 0.7g Fat0.3g
Nuts are high in fat but aren’t fattening. Instead research shows the composition of their cell walls may help reduce the absorption of all their fat, so they provide fewer calories than would be expected. They are also a good source of magnesium, which helps produce energy, maintain muscle tissue and regulate blood sugar levels.
—24 almonds Calories 163 Carbs 6.1 g Protein 6 g Fat 14 g
Studies have shown caffeine to reduce appetite and increase metabolism. It blocks the production in the brain of a chemical called adenosine, which makes you feel fatigued and susceptible to pain, so you can work out harder for longer. Make your own iced coffee by brewing up, allowing it to cool then blending with ice cubes and a splash of milk.
—1 glass Calories 35 Carbs 4g Protein 2g Fat 1g
Remember My friend
The saying “abs are made in the kitchen” is cliche by now, but its foundation is still true. It doesn’t matter how strong your core is, no one will be able to see your abs if you don’t do something about the pesky layer of lard that’s sitting on top of it.
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