We all know guys who sweat it out in the gym every day but still can’t get a six-pack. You can work out all you want but if your diet’s not on point, you won’t see results. As they say, abs are made in the kitchen. The problem is, many of us don’t know what the recipe is.
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To create chiselled abs most of us need to cut back on calories. However, to do this effectively you need to start tracking both calories and macros (carbohydrates, protein and fat) to ensure you’re getting enough protein to fuel your workout recovery, but not eating so much that you’re unable to shift that layer of flab separating you from your dream body.
Generally, a good rule of thumb is to cut right back on sugar, simple carbs (such as bread and pasta), fried foods and alcohol, and to replace them with plenty of vegetables, lean proteins, foods rich in healthy fats (such as oily fish, avocado and nuts), and wholegrains and pulses.
Start by building your diet around your protein intake. Not only will tossing in a few chicken breasts, some low-fat milk and protein shakes to fill in any gaps in your diet keep you full for longer, your body actually burns more calories breaking down protein than it does other foods. Additionally it’ll help fuel your muscles, which raises your metabolism and helps you burn fat more efficiently.
Remove the guesswork by pre-planning your meals it to fit your macros and, where possible, cook them yourself so you know exactly what you’re eating and can ensure no six-pack-sabotaging extras – such as added sugar and fat – are creeping in to your diet. Pre-planning also means you’re always prepared and are less likely to find yourself stuck for healthy meal options. Tupperware is your friend.
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Even in social situations you can make smart swaps that will keep you on track. Since it’s picnic season, here are some easy ways to keep your calorie intake low without becoming a hermit.
Swap breadsticks for crudités because raw veg is rich in fibre and vitamins. They also provide very few calories, while breadsticks are surprisingly high in them – and easy to overeat.
Swerve quiche and opt for a Spanish omelette to get all the eggy, carby satisfaction of a quiche without the high-fat pastry casing. Add as many fresh ingredients as you can find for an added vitamin boost.
Avoid crisps and go for nuts as small handful of unsalted mixed nuts provides stomach-filling healthy fats and many essential trace minerals. Processed potato slices are little more than excess energy.
Replace cheese dips with hummus. The chickpea dip is high in protein and heart-healthy unsaturated fats, so favour it over highly processed and higher-calorie cheesy dips.
And finally, swap a gin and tonic for a gin and diet tonic. Hey, if the sun shines we should celebrate, but drink 50% fewer calories by mixing your gin with a slimline tonic for just 60 calories per single-measure drink.
Now you understand the basics, start adding these ingredients to your diet to burn fat, boost your metabolism and reduce stress.
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