Diet For Getting A Six Pack
Diet to getting a six pack?
I’d just want to confirm if my diet is good for getting a six pack, and if not what do i need to change.
Breakfast: Special K cereal and Actimel drink
Lunch: Chicken sandwich with a go-ahead bar or some sort of pasta e.g. Tuna or vegetable
Snack after school: Small bowl of Special K and a piece of fruit.
Dinner: Something healthy. Can always rely on my mum to cook something healthy.
Desert: Activia yoghurt
So, what do you think??
To lower your body fat so as to see your ‘abs’ needs some serious dedication.
Do you know what percentage your body fat level currently is? do you gain/lose weight easily? have you had your abdominal muscles showing before? do you know your BMI and daily calorie expenditure? What exercises does your workout routine comprise of?
You have to aim to get a fine enough balance so that your lean mass is kept charged up and is burning fat efficiently. To do this you should keep your carbs low, at around 45% but not lower than than 42%, protein should be between 25 and 35%, the higher the better. Fats, which should be healthy, 20%.
You have a lot of processed carbohydrates listed there, the special K and go-ahead bars I would personally avoid as they classed as high GI foods which will mess with your blood sugar by raising it quickly and then crashing which is what makes your stomach growl after you have eaten. For breakfast eat oats/porridge, wholemeal toast with jam, beans on toast or scrambled eggs etc which are all low GI rated, meaning they release sugar into your system slowly and over a longer period of time avoiding highs and then crashes in your blood sugar levels. Low GI carbs eaten with a good source of protein will prolong the good effect even more and if eaten with med GI rated foods will lower the GI rating. Read up on the Glycemic Index for a list of foods to choose from, keep your choices within the low-med range, the more lower GI foods you choose the easier you will reach your goal.
Protein can be sourced from lean white meat, fish, eggs, dairy and soy products. As you are aiming to lose body fat be wise in your choices. Dairy and animal meat will always contain a small to medium percentage of saturated fats so eat these only a few times a week if you must have meat. Whereas egg whites (only) and soy/products contain trace to minuscule amounts of fat. Check out the BV, Biological Value, of your protein sources, the higher the better, but then also note the fat content! Red meat has a high BV value but it has a lot of fat in it to, even the lean cuts! Try and avoid red meat, pork and lamb completely whilst on this diet.
Fats, avoid saturates, so that’s any fats that are solid at room temperature. Stick to omega 3 and 6 rich oils, virgin olive oils, oils from nuts, peanuts/butter, seeds, and fish.
Eat more regularly, five to seven times a day. This will speed up your metabolism by constantly making your body burn calories.