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Six Pack AB Diet

If you despise crunches--good news, the key to your six-pack doesn't depend on exercise. You must follow an extremely focused diet to peel away the layers of fat and expose the muscle below. Everyone has abdominal muscles under their subcutaneous fat, so to expose a six-pack your body fat needs to drop. Do not get too fixated on the numbers, your body will reveal those abs when it is ready. Do remember, genetics play a role as well--so for some, six-pack abs will always be an elusive goal.

  1. Eat Often

    • Eat small meals four to six times a day. These meals should be made up of whole foods (limit the protein bars and manufactured shakes) and contain between 300 and 500 calories. Small meals keep your metabolism burning throughout the day. They also prevent hunger pangs from derailing your dieting efforts as your next meal is never too far away. Just because diet is your focus to reveal those abs, you have not earned a complete gym exemption. Make sure you take in adequate fuel before and after your workout. Avoid processed foods because they usually contain ab enemies like trans-fats, sodium and white flour. The number of calories in each meal and how many meals you consume in a day depend largely on your body type, activity level and fat loss goals--women and less-active people need fewer calories.

    Monitor Your Macronutrients

    • Balance the macronutrient ratio in each of your meals. Focus on lean proteins (egg whites, skinless chicken breasts, lean sirloin and fish), complex carbohydrates (mostly vegetables and a small amount of whole grains) and a bit of healthy fats (unsaturated fats like the ones in avocados, olive oil and nuts). Each meal should contain approximately 20 grams of protein--your body cannot use much more than that at one time and any extra will be stored as fat. Carbohydrates still need to be part of your diet, but try to consume the majority of these early in the day or around your workout times so they can be burned off. Make sure they are made up of vegetables and whole grains such as brown rice, quinoa or whole wheat bread products. Although you are trying to lose body fat, you still need some for basic body functions and the absorption of some vitamins. Aim for about 20 percent of each meal's calories to come from fat.

    Drink Water

    • Drink at least 80 ounces of water throughout your day. Water will help keep your hunger under control. It also flushes the system of toxins and excess sodium. If you do not drink enough water, your body holds on to every bit of water it has, which can lead to bloating.

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