six pack abs diet plan


six pack abs diet plan

Foods to Gain Six Pack Abs

Flaunting six pack on your stomach is the new fad among the youngster. They are ready to go to any extent to sculpt six packs on their stomach. However, to build six pack abs you need to follow a proper diet plan. And eat specific food items that will help in constructing six pack abs quickly. Most of the youngster love to hit the gym on a daily basis and lift heavy weights or goes through rigorous workout sessions to draw six pack abs. But, they don’t get satisfactory results because they do not follow proper six pack abs diet plan. And, in the absence of good diet, they can’t expect six pack abs. So, today, we have compiled the proper diet chart for six pack abs that will help you carve out six pack quickly. Read the below list of Foods to Gain Six Pack Abs in 2 Weeks.

benefits of eating broccoli for six pack abs

1. Broccoli: According to the research from the US Department of Health & Human Services Broccoli is an incredible source of fiber and low-calorie food that can help you lose weight in no time. So, you should include broccoli in your six pack abs diet plan.

does cinnamon helps in building six pack abs

2. Cinnamon: Cinnamon can help you to quickly burn fat which is quite essential if you want to display your six pack abs. Cinnamon can help you avoid storing fat in your body if you want to burn fat instantly and have a flat stomach.

benefits of mushroom for six pack abs

3. Mushroom: Mushroom is also a low-calorie food that will help you to lose weight quickly. And as we know the first step to having great six pack is losing weight or burning fat around your abdominal.

cheddar benefits for six pack abs

4. Cheddar: Cheddar is also a good food that can help you lose weight rapidly.So, if you want to lose weight rapidly to reveal your six pack, then, take cheddar on a regular basis.

benefits of apples for six pack ab

5. Apples: It is revealed in a study that Apple regulates your metabolism and also help you in losing weight according to a study, so, you can eat apples to control your weight.

Thus, these all food items fall in the first step to make six pack abs. These food items help you to reduce your weight and make you attain a lean look. After completing the first phase, you, have to advance the food intakes and workout so that you can sculpt six pack abs on your stomach quickly.

green tea benefits for six pack abs

6. Green Tea: According to several studies the ingredients present in green tea help you reduce your weight in a fast manner. Thus, include green tea in your diet plan if you want to cut your weight in no time. Before starting and after workout drink at least 4-5 cups of green tea to get in shape.

7. Chili Peppers: According to a study, if you take chili peppers regularly in your food then you would control your weight actually. It also helps in making you lean and shedding out unnecessary fat.

grapefruit benefits for six pack abs

8. Grapefruit: Grapefruit reduces the insulin level and intact our metabolism system. So, while on a journey to attain ripped six pack muscles embrace this food item.

Now, after finishing up with the second phase to have ripped six pack abs. Now, after achieving the lean look and fizzling out fat around your stomach, now, its time to eat some proteins.

nuts for six pack abs

9. Eat enough Nuts: Nuts help to build six pack in quick time. Nuts are great for building muscles. So, grab a handful of the variety of nuts like cashew nuts, almonds, walnuts for great looking abs.

soybean for six pack abs

10. Drink or Eat Soybean: Soybean is a great source of protein, and it helps in defining the abs. You can intake soybean either in the form of shake or diet. It is high in proteins which you substantially require to polish your six pack abs. Along with being high on proteins, Soymilk.

11. Eggs: Eggs are considered to be a high resource of protein. And, if you talk to anyone who has built six-pack abs. He will suggest you eat eggs in high quantity. Eggs help in building muscles and shaping six pack abs. Thus, must include eggs in your diet to get six pack abs.

dairy products benefits for six pack avs

12. Dairy Products: Intake high quantity of dairy products such as cheese, milk and yogurt. All these dairy products are key ingredients for muscle building and help in gaining weight in a good manner.

beans & Legumes benefits for six pack abs

13. Beans & Legumes: Include Beans and legumes in your food if you want to make six pack abs. Beans & legumes both are high in proteins and also regulate your metabolism. So, eating beans & legumes regularly will give excellent shape to your muscles. You can either take them in form of vegetables or in the salad.

olive oil benefits for six pack abs

14. Use Olive Oil: Cook your food items in Olive oil as this oil is low in carbohydrates and rich in proteins. You can use olive oil in your food and dressing on the salad.

green vegetable benefits for six pack abs

15. Green Vegetables: Eat plenty of green vegetables as these green vegetables are high in mineral and proteins and also regulate metabolism. Spinach is advised to eat people who are to develop six pack abs.

benefits of oatmeals for six pack abs

16. OatMeals: Oatmeals are high in proteins and other minerals. It is considered to be the powerhouse of nutritious and also assists you in losing weight. Moreover, it reduces cholesterol and intact metabolism.

lean meat

17. Lean Meat: Eat Lean meat regularly as it is a rich source of protein and let you develop six-pack abs in a fast manner. Therefore, include lean meat in your diet.

Image result for peanut butter

18. Peanut Butter: Since the muscle building is depended upon rich intake of protein and peanut butter is the rich source of protein. So eating peanut butter will sculpt six-pack abs. And peanut butter proves a health option to make six pack abs. It is recommended for those who are vegetarian and can’t eat meat.

Image result for whole grains

19. Wholegrain: Wholegrain is the storehouse of energy, and it lowers the cholesterols and improves digestion system. And it will give you abundance energy for your intense workout. Thus, include wholegrain in your six pack abs diet plan if you want to develop six pack abs quickly.

So this the proper diet plan for developing six pack abs in a month.

Along with this diet chart, you should keep in mind the following things that will give perfect shape to your six-pack abs.

Eat 5-6 Small Meals: Instead of having big meals. Have 5-6 small meals throughout the day. Eat regular interval of every 2-3 hours. Eat salads and green vegetables or fruits in between your meals.

Drink Plenty of Water: Water helps to keep you hydrated. Instead of having energy drinks that increase sugar intake. Drink 4-5 litter water that will give shape to your abs.

Sleep: Sleep at least 8 hours to give your muscles and body time to relax. Having good sleep also enhance your energy level and help in shaping your muscles.

Following the above six pack diet plan will make you gain six pack abs asap.

Also Read: How to Six Pack Abs in a Week for a girl?

If you are a girl and above it, if you are a health freak and wondering over this question that how to Six Pack Abs in a Week for a girl? Then, you have landed on the right page. In this article, we will inform you that How to get six pack abs (Girls) at home in a week or a month?. As you know that having six pack abs is a daunting task; many girls leave this thought after imaging the amount of hard-work requires to get six packs abs.

But, as it is being said that there is no pain without gain. So, get ready to shed some real sweat to carve out six packs on your stomach.

If you want to develop six pack abs fast without going to the gym, then follow these following tips.

Exercises to get six pack for women at home.

1. Lift your weight: To develop six pack ab fast take two chairs placed at an equal distance. Now put your arms on chairs and try to lift your weight for a minute. Try to pick your legs in up and down from floor for a moment. You can also increase the duration of this exercise once you get used to it. This exercise will chuck out unnecessary fat from your tummy and nearby areas.

2. Plank Exercise: Plank exercise is considered to be the best workout to get six pack abs quickly. To do this exercise, you don’t need to hit the gym; you can do this exercise at home at your convenience. To do this exercise, all you require is a flat surface, time and grit.

plank exercise

To carry out this exercise, get down in prone position. The tips of your toes and forearms should be the only part of your body to touch the ground, rest of the parts of your body should be hung in the air with the support of your forearms and tips of toes.

To efficiently complete this exercise, maintain your body in that position as long as you can.

However, once you attain perfection in this exercise, you can advance the difficulty by raising a leg or arm. You can also put one foot on the other foot to enhance the hardship.

bicycle exercise for six pack abs

3. Do Bicycle Exercise: Bicycle exercise can prove immensely effective in shaping six packs abs as quickly as possible because it will affect your entire torso and can quickly reduce fat around your hips and stomach.

To do this exercise, lie down your back and make sure that your back is flat on the floor. Now put your hands behind your head and lift your legs and move them as your pedaling a bicycle.

While pedaling your legs tries to touch it with elbows. For example, if you are moving your left leg toward your face, then, try to touch it with your right elbow and vice-versa.

crunches exercise

4. Do crunches: Crunches are another great exercise to line out six pack abs on your stomach. There are ample varieties of crunches that you can experiment while doing exercise.

To do crunches lie down flat on the ground with your back flat to the ground. Put your hands on your head near the temples, bent your knees 60 degrees toward your face. Now lift your upper torso with the help of your shoulder blades and feel the “crunch” in your abs. Repeat this exercise as long as you don’t get tired.

You can try multiple variations of crunches to get fast results.

Cross body crunch girls

You can try the cross-body crunch. To perform this exercise, place your clasped hands behind your head bring your right elbow and left-leg together when you crunch and go back. Now repeat this exercise with your left elbow and right leg. Continue this exercise as long as you can bear the pain.

leg raises exercise for six pack abs

5. Do leg raises: However, if you are still thinking that above-mention exercise to get six pack abs in a week is not sufficient, then, try leg raises as it proves one of the best exercises to get six pack abs quickly for a woman at home. It is a simple exercise, and you can learn this exercise very quickly.

To do this exercise lie down flat on the ground, your head, back and legs are completely even on the floor.

Put your hands on your stomach, now slowly lift your feet an inch and keep it in that position until you start feeling a burn in your abs.

From next time onwards, lift your outstretched legs, with your knees bent a touch until they make a 90-degree angle to the floor.

After your legs reach 90-degree angle contract your ab muscles for few seconds and then slowly lower your legs back to the original position and repeat this exercise for sometimes.

Image result for girl run exercise

6. Do Cardio as Much as Possible: Cardio is considered a good exercise for girls to get six pack abs quickly. You can dance at home for an hour or go out daily to run a mile; it will also help in burning calories fast. You can go out running with your dog as it is also a good option. Make sure that you drink 2 to 3 liter of water on a daily basis.

girl weight lifting imagfes

7. Lift Heavy Weight: Lifting heavy weight on a daily basis can enhance your body strength and also help in burning the calories off your body. If you have heavy dumbles at your home, try to lift them for few times, Along with this put focus on abdominal exercises as it will give a perfect lining to your abs.

Image result for girl exercise at home

8. Do these exercise five day a week: Do all these above-mentioned exercises five days a week and 1 hour daily. Along with doing these exercise also keep an eagle on what you eat.

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9. Let’s read out the best diet for six pack abs workout:

To sculpt your abs watch out what you eat!

  • Eat food items which contain high protein and less fat. Eat at regular intervals, instead of eating your heart out at one time eat small meals throughout the day.
  • Eat soybean or other beans every day as they are high in protein.
  • Eat whole grains such as oatmeal and whole-grain pasta.
  • Eat green vegetables and vegetable soups such as spinach, blueberries, strawberries.
  • Eat white part of eggs and nuts and seeds such as walnut and sunflower seeds.


10. Drink Plenty of water: Make sure that you intake plenty of water. You should drink 2.5 liters of water on a daily basis. However, the water should not be taken in its raw form; you can eat food items that contain plenty of fluids.

It will prevent you from drinking energy drinks which give you extra calories.

Before eating meal drink green tea as it will give your stomach illusion of being full so you will eat less.

Also Read: 19 Foods That Will Help You gain Six-pack Abs in 2 Weeks