When trying to mark the abs, it is essential to have a healthy diet, because if you want to lose weight or define your muscles, it depends largely on the number of calories you consume daily. But it is also important to know the calories that the body burns during the day, with the completion of all daily activities and, better, if you perform some physical exercise.
The caloric expenditure of each person depends on factors such as gender, age, physical condition, level of activity, etc. Exercising burns calories and tones muscles, but it is also necessary to have a diet to mark correctly.
Recommendations in the diet:
The first step to mark the abdomen is to avoid foods that increase caloric intake and fat deposits.
Decrease the level of sugars, complementing the diet with natural sweeteners, thermogenic, green or white teas; any sugar releases insulin, which regulates the level of glucose in the blood, and also accumulates any excess energy in adipose tissue.
Drink plenty of water outside meals, because diuresis and elimination processes will be activated.
Pay close attention to breakfast, since those who skip this meal have up to 450% more chance of getting fat. By not having breakfast, a state of mini-hunger is activated and that causes the body to start storing fat.
The only variant is that women should eat smaller portions.
Example of diet to have abs:
Day 1
Breakfast: 1 glass of the special smoothie (prepared with 1 cup of skim milk, 2 tablespoons of low-fat vanilla yogurt, 1/2 cup of instant oatmeal, cooked in water, 2 teaspoons of peanut butter, 2 teaspoons of protein of chocolate powder; 6 ice cubes).
Snack: 2 tablespoons of peanut butter and raw vegetables (all that you fancy).
Lunch: 1 turkey sandwich or roast beef with wholemeal bread, 1 cup of skim milk and 1 apple.
Snack: 30 g of almonds, 1 1/2 cups of fruit (strawberries, blueberries, blackberries).
Dinner: meatballs (made of lean meat).
Snack: 1 glass of the special smoothie.
Day 2
Breakfast: 1 egg sandwich (with two slices of whole grain bread).
Snack: 2 tablespoons of peanut butter and 1 cup of oatmeal.
Lunch: 1 chicken salad with lettuce, tomato, carrot, green pepper and Italian dressing without fat.
Snack: 3 slices of turkey and one orange.
Dinner: chicken.
Snack: 30 g of almonds, 120 g of cantaloupe melon.
Day 3
Breakfast: 1 glass of the superbatido made with strawberries.
Snack: 30 g of almonds, 30 g of raisins.
Lunch: guacamole (made with avocado or avocado, tuna, tomato and lemon juice), served with wholemeal bread.
Snack: 1 slice of non-fat cheese and raw vegetables.
Dinner: 1 steak served with brown rice.
Snack: 30 g of almonds, 120 g of cantaloupe melon, 1 glass of the superbatido.
Day 4
Breakfast: 1 slice of whole wheat bread with 1 teaspoon of peanut butter, 1 orange, 1 cup of cereal with 1 cup of skim milk and 1 cup of strawberries.
Snack: 1 low-fat yogurt and one can of vegetable juice.
Lunch: 60 g of turkey served with slices of tomato and lettuce.
Snack: 3 slices of roast beef, 1 orange.
Dinner: chili con turvo (made with turkey mince, black beans, corn grains and small pieces of tomatoes).
Snack: 2 teaspoons of peanut butter, 1 cup of low-fat ice cream.
Day 5
Breakfast: 1 glass of the superbatido made with strawberries.
Snack: 1 cup of high-fiber cereal and 1 cup of low-fat yogurt.
Lunch: 2 eggs with two slices of wholemeal bread, 1 banana, 1 cup of skim milk.
Snack: 3 slices of roast beef, 1 slice of non-fat cheese.
Dinner: BBQ King (made with turkey, onions, mushrooms, beans, tomato puree ...).
The important thing in this eating plan is to get used to eating 6 times a day. In addition to breakfast, lunch and dinner, it is useful to eat three snacks. In this diet they eat the foods they like, helping to control stress. There is nothing established, food is combined to taste and you can even buy the same thing every day.
In general, the diet to have abs must have a low percentage of body fat, a high percentage of muscle mass. So while exercise is essential to achieve it, a healthy and balanced diet can help tone it easily.
If you want to know more:
http://www.onlinepersonaltrainer.es/nutricion-deportiva/dieta-para-marcar-abdominales/
