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What Foods Are Recommended on the Abs Diet for Women?

At the core of The Abs Diet for Women lies a strategy of designing a meal plan around 12 "Powerfoods," which spell out the acronym ABS DIET POWER: Almonds, Beans, Spinach, Dairy, Instant Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole Grains, Extra Protein and Raspberries. These foods, according to author David Zinczenko, editor-in-chief of Men's Health and author of the original Abs Diet book, provide optimum nutrition while encouraging muscle growth and fat loss.

  1. Almonds

    • Almonds are full of fiber, protein and heart-healthy monounsaturated fats. According to the American Dietetic Association, a study conducted at the University of Toronto concluded that a diet rich in almonds reduced levels of LDL cholesterol by as much as 29 percent.

    Beans and Legumes

    • The Abs Diet touts beans and other legumes for their ability to regulate digestion while fighting heart disease, high blood pressure and obesity.

    Spinach and Other Green Vegetables

    • Spinach and other vegetables are loaded with vitamins and minerals that fight free radicals and help prevent cancer, heart disease and stroke. According to the author, these powerfoods also help slow the aging process.

    Dairy

    • Zinczenko supports the regular consumption of low-fat and fat-free dairy products to help build and maintain stronger bones and provide minerals like calcium and phosphorus. Low-fat dairy also helps prevent cancer and high blood pressure while encouraging weight loss, according to The Abs Diet.

    Instant Oatmeal

    • Zinczenko claims that the complex carbohydrates and fiber present in unsweetened instant oatmeal fight against diabetes and heart disease by reducing levels of LDL cholesterol and regulating blood sugar levels. The author names high-fiber cereals such as All-Bran and Fiber One as sidekicks of instant oatmeal.

    Eggs

    • Heidi Reichenberger McIndoo, registered dietitian and national media spokeswoman for the American Dietetic Association, recommends eggs as a part of a nutritious diet because they contain choline, vitamin K, and other essential vitamins, all for about 75 calories. The Abs Diet for Women credits eggs with the ability to build muscle and burn fat.

    Turkey and Other Lean Meats

    • Turkey and other lean meats, such as chicken and fish, contain protein that builds muscle and strengthens the immune system while increasing metabolism and fighting obesity, according to The Abs Diet book.

    Peanut Butter

    • Natural peanut butter is lauded by the author as a healthy addition to a meal plan because it contains protein, vitamin E and monounsaturated fat. This helps maintain muscle, burn fat and prevent premature skin aging.

    Olive Oil

    • Zinczenko praises olive oil's ability to prevent high blood pressure, heart disease, cancer and obesity. The monounsaturated fat and vitamin E present in olive oil helps lower cholesterol and strengthen the immune system.

    Whole Grains

    • The Abs Diet encourages replacing processed carbohydrates with whole grain breads, cereals and pasta. This is because whole grains contain more fiber and vitamins that fight cancer and high blood pressure while discouraging fat storage.

    Extra Protein

    • The Abs Diet for Women advocates supplementing a healthy diet with additional protein in the form of whey protein powder. According to the book, whey protein powder builds muscle and burns fat with its optimum levels of protein, cysteine, and glutathione.

    Raspberries

    • Berries contain polyphenols, which improve carbohydrate absorption and digestion, causing a positive and regulating effect on blood glucose levels, according to Preventdisease.com. Zinczenko touts berries' ability to prevent cancer, heart disease and obesity.

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