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Building a six-pack abdomen is not an easy task. It requires tremendous discipline and unrivalled commitment levels, combined with a targeted training program that not only burns the excess fat but also tones the abdominal muscles with greater accuracy. HIIT workouts and strength training are the order of the day if one is looking to activate the core and reduce the fat around the waistline.
However, a targeted training program is not all you need for a six-pack abdomen; a proper diet also plays a crucial role in building those sculpted abs. Ensure that the diet has minimal quantities of added sugars and has good amounts of protein, which is quintessential for muscle building and recovery.
Without any further ado, let us look closer at the six foods that you must have to build a sculpted abdomen.
#1 Milk
Benefits: Milk is one of those few foods that contains most the essential minerals and vitamins required by the body. Being a good source of protein, milk is great for muscle building and recovery, making it a must-have after an intense workout.
Nutrients: One glass of non-fat milk provides around 83 calories of energy, 12 grams of carbohydrates and 8 grams of protein. Additionally, it is a rich source of Potassium, Calcium and Magnesium along with vitamin B12.
Quantity to be taken: Two glasses of milk per day.
Alternatives: Soy milk or any other dairy products.
#2 Eggs
Benefits: Eggs find themselves on various diet programs as they are low on carbohydrates, which is quintessential for controlling tummy fat. Studies have shown that having eggs on a regular basis could reduce the HDL levels in the body while also reducing the risk of heart attacks and other cardiovascular ailments.
Nutrients: One large boiled egg provides around 78 calories of energy, 6 grams of protein, 5 grams of fat and less than 1 gram of carbohydrates. Eggs contain good amounts of Calcium, Iron, Magnesium, Selenium, Zinc and Copper along with vitamins A, D, B6 and B12.
Quantity to be taken: Two eggs each day.
#3 Almonds
Benefits: Being a rich source of dietary fibre, almonds and other nuts aid in digestion and go a long way towards improving the feeling of fullness, which ultimately, ensures that you consume less food during the day. Almonds and a rich source of antioxidants and could help maintain blood pressure.
Nutrients: Almonds are very calorie-dense as one cup of this food provides just over 800 calories of energy, 31 grams of carbohydrates, 30 grams of protein and 71 grams of fat. These nuts are also rich sources of many essential minerals such as Potassium, Calcium, Magnesium and Iron.
Quantity to be taken: Structure your diet such that you have at least a fistful of almonds for every couple of days.
Alternatives: Walnuts, Cashew Nuts.
Also, read 5 Proven Health Benefits of Almonds (Badam).
#4 Blueberries
Benefits: Unlike other fruit, blueberries only contain a moderate amount of sugars, making them an ideal fruit for people who are looking to build a six-pack abdomen. Furthermore, they are a rich source of antioxidants and are very effective in controlling blood sugar while also maintaining good cardiovascular health.
Nutrients: One serving of blueberries provides around 85 calories of energy, 21 grams of carbohydrates, 1 gram of protein and negligible quantities of fat. Blueberries are loaded with essential nutrients such as Magnesium and vitamin C and K. Also, they are a good source of dietary fibre.
Quantity to be taken: One cup per serving.
Alternatives: Strawberries and raspberries.
#5 Quinoa
Benefits: Quinoa is a very rich source of dietary fibre, which not only promotes a feeling of fullness but also improves digestion. It is a good source of protein and is one of those plant-based foods that contain all the essential amino acids required by the body. Furthermore, having quinoa on a daily basis could help maintain blood sugar levels.
Nutrients: One cup of cooked quinoa provides around 220 calories of energy along with 40 grams of carbohydrates, 4 grams of fat and 8 grams of protein. It is a rich source of Manganese, Phosphorous, Iron, Copper and Magnesium, along with a host of vital vitamins including Thiamin, Folate, Riboflavin and vitamins A, B6 and E.
#6 Oatmeal
Benefits: Oats contain tonnes of antioxidants, which are quintessential for maintaining blood pressure. Furthermore, oats help in digestion due to the high fibre content present in the food.
Nutrients: One cup of cooked oats contain around 160 calories of energy, 27 grams of carbohydrates, 6 grams of protein and 3 grams of fat. Additionally, they are a very good source of vitamins A and B6 along with Calcium, Iron, Magnesium, Potassium and Sodium.
Quantity to be taken: Have one cup of oatmeal peppered with berries or other fruit as your breakfast.
