your flat abs diet.
1) Make sure you are getting enough fiber in your diet. Fiber comes only from plant
sources. To lose belly fat, make sure your eat fresh fruits, vegetables and whole
grains. Stay away from processed foods as they take much of the fiber out of foods. If
you're going to eat a potato, make sure you eat the skin, too. The potato (with skin)
has about 3.8 grams of fiber. But, if you eat scalloped potatoes from the box, you will
get less than 1 gram of fiber plus more crap in the form of preservatives that just are
not good for your body. For a six-pack abs diet, consume 25 grams of fiber a day.
2) You need carbohydrates for energy so balance your carbs, don't eliminate them. At the
same time, you don't want to have too many carbs as they break down into glucose which
further breaks down into fat. You should have 45 to 65 percent of your daily calories in
carbs to lose belly fat.
3) Proteins are important when trying to lose belly fat. Protein consumption should make
up between 15 and 20 percent of your calories. Protein is needed to build lean muscle
mass.
4) Fat consumption is important as well. Unsaturated fats are essential to the body but
only in small quantities. They include polyunsaturated oils and monounsaturated fats.
Unsaturated fats are found in vegetable oils, nuts, and oily fish. Fats from all sources
should not make up more than 25 percent of your daily diet.
5) Drink plenty of water. Many mistakenly believe you will get bloated if you drink a
lot of water. Between perspiration and urination, you will burn off all the water you
drink and it will take with it the sodium that actually causes you to bloat.
6) Sodium consumption is another thing you must watch if you want six pack abs. For your
body to function, you only need about 500 mg. of sodium a day. The American Heart
Association recommends capping sodium intake at 2400 mg. a day. Unfortunately, most
Americans get between 3000 and 6000 mg. a day which is too much. The problem comes not
from shaking salt onto food, it comes from consuming too much processed foods which use
salt for taste and shelf stability. As with fiber, a flat stomach diet relies on fresh,
unprocessed foods.
7) To lose belly fat you must also lose (or seriously reduce) "fizzy" or carbonated
drinks like soda. When you drink pop or spritzers the carbon dioxide trapped in the
bubbles creates gas which increases bloating. This reduces the speed at which your
stomach empties.
8) The last and probably most important tip is to reduce stress. Stress causes the
hormone cortisol to act up...and cortisol causes belly fat to increase because it causes
fat deposits around the organs in your abdomen. Of course, your exercise regime is
important to attain six pack abs and is a great stress reliever. Remember these tips
when you lose belly fat.
And remember, where your heads at is more important than your diet or exercise regime.
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
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