The 6- Pack Abs Diet Strategy That Gets Results! With summer approaching very quickly, most of you have begun to think about starting on your transition to get the six pack abs that you've always wanted. You may have taken a stab at achieving this goal in the past, but frustratingly, you didn't have much success. Getting the six pack abs to clearly show through takes more than just hard work and effort; it takes the right type of strategy to get the job done. If your approach is flawed in any manner, it will set you back and keep you from realizing true success. Therefore, your job this year is to get on a proper strategy first and then put in the hard work. When you do these in combination, this will be the year that the six pack abs become yours. Here's what you need to do. Your job this year is to get on a proper strategy first and then put in the hard work. Diet. There's no question about it, getting the six pack abs is going to be predominately a factor of eating right. If you aren't watching the foods you put in your mouth with each and every meal, success will elude you. If you were to gather a group of people in a room who have already achieve the six pack abs and ask them their number one tip for results, 9. It really is that important. Calories. Figuring out your calorie intake is paramount so what you need to do first. Most people starting out on a fat loss program will begin losing body fat at an intake of about 1. At the lower body fat levels, your body is going to fight you harder to get the six pack abs you're after. When you get to the point of having to lower them this much, it's wise to calorie cycle between the very low levels and slightly higher levels to ensure that your metabolism doesn't crash. Place a few more calories (and carbohydrates) on days you have a heavy workout and lower them again on days you don't. Protein. Next is your protein intake. When shooting to get the six pack abs look, protein needs to be high. It'll boost your metabolic rate up, prevent the lean muscle mass loss that typically accompanies very low calorie diets, and keep you from feeling hungry. Make no mistake about it, when you're at 9 calories per pound of body weight as your intake, you will be very happy to have the extra protein content of your diet up higher. Carbohydrates. Carbohydrates are the nutrient that gets discussed the most when the topic of the six pack abs comes up. Cycling these tends to be very effective for results since as you go lower the body will burn up more body fat and you'll also reduce your overall water retention, making you appear leaner. They are important to keep in there some days, however. If carbs are too low for too long of a time, energy levels will drop, cravings will become extremely intense, and your resting metabolic rate will plummet. ![]() ![]() ![]() ![]() Below is a diet plan for weight loss that includes just over 1300 calories. I was searching for a program to genuinely help me lose body fat and get a six pack. I came across your website and the money back guarantee you offered. Mediterranean Diet Meal Plan: Week 1. With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish. A 1500 calorie diet plan, combined with sensible exercise, allows for a reasonable amount of food, and can lead to a healthy rate of weight loss. The BUILT for the BEACH workouts are only part of the equation when it comes to scoring the body you want for summer. The second half of the program includes a diet. More Diet Meal Plans and Diet Recipes. 7-Day Weight-Loss Diet Meal Plan; EatingWell 7-Day Meal Plan Help; EatingWell's 500-Calorie Dinners; Weight-Loss Diet Meal Plan. ![]() ![]() At the very least, put 2. Every three to four weeks on an intense diet also be sure to have a full fledged high- carb weekend where you eat a much greater number of carbohydrates in order to keep your metabolism firing. This short carb- up period should be primarily focused on high- carb, low fat foods while keeping your protein intake relatively constant to prevent fat from being regained. When done correctly these are extremely beneficial at preventing stalled progress and something every strict diet must have. Fat. Finally, you must not forget fat. When it's time to really get ripped up so you can get the six pack abs physique, you will not be eating all that much dietary fat. See How Much You Need to Eat to Lose Weight Fast; Free Food Journal; Use your food journal to track your calories to see exactly how much you need. Eggs: Paleo Diet lets you have eggs. They are natural, unprocessed and great source of nutrition. However, if you are on a weight loss regimen. Looking for a complete desi Indian diet for six pack abs? We've got your covered with the best six pack diet plan for Indians. Finally, you must not forget fat. When it's time to really get ripped up so you can get the six pack abs physique, you will not be eating all that much dietary fat. Limit it to only a few grams per meal coming from the absolute healthiest sources such as flax seeds, flaxseed oil, olive oil, nuts, and fatty fish or fish oil. Keep in mind a long- term maintenance diet should provide more daily fat to your intake (1. Like any other time, be sure to avoid fat in the time period right before and after your workout as this will only slow the digestion process. Those meals should be strictly protein and carbohydrate meals and then 4- 7 grams of fat should be added to 3- 5 of your other meals during the day depending on your overall calorie requirements. Get your Dietary fat from healthy sources such as flax seeds, flaxseed oil, olive oil, nuts, and fatty fish or fish oil. Other Factors. Finally, don't forget some of the other factors that will influence how easily the six pack abs come to you. These include things like sodium intake (which can result in a bloated appearance), the amount of sleep your getting each night (which is important to control carbohydrate cravings), as well as how much clear fluid you're drinking on a daily basis. You must remember that in order to get six pack abs, you're going to have to take an entire lifestyle approach to it. What you do in the gym definitely does matter, but if you're not on your game the rest of the time, you're still going to struggle. Summary. To summarize, here are the steps to take to create your six pack abs diet plan. Set Calorie Intake. Multiply your current bodyweight in pounds by a factor of 9- 1. Note that you should try to start at the higher end of the scale and work your way down depending on the progress you're seeing. There's no sense taking calories any lower than you have to. Set Protein Intake. As discussed, a higher level of protein is essential so take in 1. Multiply what you get from that equation by 4 calories per gram to get how many calories of protein you'll be eating each day. Set Other Macronutrients. To finish off the diet, subtract your protein intake calories from your target daily calorie intake and that gives you how many calories are left over for fat and carbohydrates. Set your pre and post workout carbohydrate levels (2. Remember there are four calories per gram of carbohydrate. Once you have that figured out, then set your fat grams with the remaining calories left (9 calories per gram for dietary fat). Remember to think about cycling the carbohydrates in your plan as well so that you'll see varying calorie levels across the week. Remember to think about cycling the carbohydrates in your plan as well so that you'll see varying calorie levels across the week. Conclusion. By getting your diet in order, you will take a huge leap forward towards seeing results at getting the six pack abs you're looking for. Remember that if you do fall off the plan, don't beat yourself up over it too much, just get right back on where you left off. Mediterranean Diet Plan - Healthy Weight Loss Diet Meal Plan. Daily calorie total: 1,5. Fat: 4. 1 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 1. Carbohydrate: 2. 46 g. Percent of daily calories from carbohydrates: 6. Fiber: 2. 6 g. Protein: 5. Percent of daily calories from protein: 1. Cholesterol: 7. 1 mg. Calcium: 9. 91 mg. Sodium: 2,4. 87 mg. Still hungry? Check out these low- cal snacks! WEDNESDAY'S MENUBreakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata. Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat- free milk. Lunch: Turkey and Artichoke Sandwich. Spread 2 slices of whole- wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 3. Serve with 1. 5 baby carrots and 1 cup green or red grapes. Snack: Chickpea Spread. Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip. Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass. Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans- fat- free light margarine. For dessert, have 1 frozen fruit juice bar (limit 8. Daily calorie total: 1,5. Fat: 5. 0 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 8. Carbohydrate: 1. 69 g. Percent of daily calories from carbohydrates: 4. Fiber: 2. 4 g. Protein: 1. Percent of daily calories from protein: 2. Cholesterol: 5. 99 mg. Calcium: 9. 58 mg. Sodium: 3,5. 07 mg. Still hungry? Check out these low- cal snacks! THURSDAY'S MENUBreakfast: Fluffy Pancakes and Fresh Raspberries. Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat- free milk. Lunch: Mediterranean Grilled Sea Bass. Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves. Snack: Vegetables and Sweet Sour Cream Dip. Mix 1/2 cup fat- free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat- free milk. Have 1 slice of whole- wheat toast topped with 2 teaspoons light trans- fat- free margarine. For dessert, have one 2- inch- square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. Check out these low- cal snacks! FRIDAY'S MENUBreakfast: Creamy and Crunchy Yogurt. Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high- fiber cereal such as Kashi Good Friends. You can choose 1. Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts. Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce. Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2- inch whole- wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 2. Snack: Crackers with Sweet Creamy Spread. Mix remaining 1/2 cup fat- free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor. Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken. Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans- fat- free margarine. Enjoy 4 ounces of wine with dinner. Daily calorie total: 1,5. Fat: 3. 6 g. Percent of daily calories from fat: 2. Saturated fat: 4 g. Percent of daily calories from saturated fat: 2. Carbohydrate: 2. 26 g. Percent of daily calories from carbohydrates: 5. Fiber: 2. 4 g. Protein: 8. Percent of daily calories from protein: 2. Cholesterol: 1. 69 mg. Calcium: 7. 09 mg. Sodium: 1,7. 86 mg. Still hungry? Check out these low- cal snacks! SATURDAY'S MENUBreakfast: Peanut Butter on Bagel and Chocolate Milk. Spread 1 tablespoon peanut butter on 1 ounce whole- wheat bagel (half a 1. Serve with 1 cup fat- free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes. Lunch: Pizza and Salad. Have 1 slice of large, thin- crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone. Snack: Pineapple Smoothie. Combine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately. Dinner: Greek Restaurant. At your favorite Greek restaurant, order lamb souvlaki. Have a bar- of- soap- size amount of lamb (or chicken if you prefer) and a baseball- size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine. Daily calorie total: 1,5. Fat: 5. 1 g. Percent of daily calories from fat: 2. Saturated fat: 1. Percent of daily calories from saturated fat: 8. Carbohydrate: 2. 15 g. Percent of daily calories from carbohydrates: 5. Fiber: 1. 9 g. Protein: 6. Percent of daily calories from protein: 1. Cholesterol: 9. 3 mg. Calcium: 1,1. 69 mg. Sodium: 1,5. 00 mg. Still hungry? Check out these low- cal snacks! SUNDAY'S MENUBreakfast: Pita with Ricotta Spread and Raisins. Fill a 6 1/2- inch whole- wheat pita with 1/3 cup fat- free ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1 tablespoon raisins in the pita mixture. Lunch: Souvlaki Lamb and Rice. Serve remaining lamb (4 ounces or bar- of- soap- size) and rice or couscous (1/2 cup or baseball- size) from Saturday's dinner. Serve over 2 cups baby spinach greens or 1 cup cooked spinach. Snack: Smoothie. Have 1 Yoplait Nouriche smoothie. Dinner: Basil Shrimp Summer Salad. Marinate 1. 2 medium- size or 9 large- size shrimp (3 ounces) in a basil marinade for at least 3. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's dinner. Daily calorie total: 1,5. Fat: 3. 9 g. Percent of daily calories from fat: 2. Saturated fat: 9 g. Percent of daily calories from saturated fat: 5. Carbohydrate: 2. 28 g. Percent of daily calories from carbohydrates: 5. Fiber: 3. 2 g. Protein: 8. Percent of daily calories from protein: 2. Cholesterol: 1. 99 mg. Calcium: 1,3. 11 mg. Sodium: 1,4. 33 mg. Still hungry? Check out these low- cal snacks! NEXT: On to Week 2! More from Good Housekeeping.
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