FLAT Abs DIET

The flat abs diet is not a fad diet. Nor is it a starvation diet. In fact it would probably be better not to call it a diet.

The flat abs diet is a way of eating that promotes the building of muscle and the loss of fat. When it is combined with proper exercise it will help you burn belly fat and get flat abs.

The absolute worst thing you can do if you want to lose stubborn belly fat is to go on a low-calorie fad diet. Don’t do it!

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Low–calorie fad diets create many problems such as:

• Reduced Lean Muscle Mass- Our bodies store energy in both fat and muscle. A low-calorie diet puts the body in starvation mode and makes it necessary to burn stored fuel. The protein stored in muscle is used during this time and muscle is lost. This is bad for two reasons:

  1. We won’t look as good with less muscle on our frame. Muscle makes us look fit. Lose the muscle, lose the fit look.

  2. Muscle burns many calories for us every day. When we lose muscle we become less efficient calorie-burners. Therefore we can actually start gaining weight on even fewer calories.

• Reduced Metabolic Rate- Our bodies are incredible adaptors. If we cut our calories, our body will adapt to function at that lowered level. It will lower our basal metabolic rate (this is the rate at which your body burns calories while it is resting). With a reduced metabolic rate, it is difficult to lose fat even on fewer calories.

  You’ve probably heard an overweight person say they aren’t eating anything but still can’t lose weight. This reduced metabolic rate is the reason. Their body has adapted to them not eating anything.

• Reduced Energy Level- People on low-calorie diets are tired and lethargic. The body’s chemistry has been changed and they no longer have the energy for a vibrant life. Have you ever been driving and the fuel gauge is on empty. What do you start doing? You coast as much as possible. That’s what our bodies do when deprived of fuel. We coast or lie around doing nothing in order to conserve our depleted energy supply.

• INCREASED FAT and WEIGHT!- That’s right. The very thing you are trying to reduce gets increased. The hunger pangs and decreased energy usually win out and the dieter starts eating or even binging. Only now the body’s chemistry has been changed and fat is accumulated quicker and the weight goes up.

The net result of all this is frustration, more fat, less energy, and less desire to implement a real flat abs diet without any starvation or gimmick foods and beverages. So, when it comes to low-calorie, fad diets, Don’t do it!

1. Eat breakfast. This is the most important meal of the day. Your body needs fuel when you start your day. You wouldn’t think of trying to drive across the country with an empty fuel tank in your car.

Yet, many people think they can make it all day without giving their body fuel. Placing the proper fuel in your body first thing in the morning is essential for having flat abs. Ask people with flat abs if they skip breakfast! They don't because they know that is what gets their metabolism fired up.

Research has demonstrated that people who eat breakfast consume considerably fewer calories each day. One of the reasons may be attributed to a hormone called leptin. More of it seems to be produced when we eat breakfast. This results in a suppressed appetite throughout the day.

You must begin your flat abs diet each day with a properly balanced breakfast.

2. Eat several small meals throughout the day. Keep your body fueled throughout the day. There are several advantages to this:

• You will be able to stop eating entirely too much at the end of the day.

• Your metabolism will stay revved up and burning fat all day.

• You will have a constant high level of energy through the day.

• Digestion is improved with smaller, frequent meals.

• The British Medical Journal reports that frequent meals results in lower cholesterol.

• Studies have demonstrated that you will eat fewer calories. Scientists believe this to increase a person's life span.

3. Eat the proper amount of protein, carbohydrate, & fat each meal. Don’t fall for the low carb, high carb, low fat, etc. diets. Your body needs the correct amount of each nutrient for each meal. So what is the proper amount? For exact numbers you would need to consult a Registered Dietitian. Each day this percentage of your daily intake should come from:

• Carbohydrates 55%

  There is still much confusion about carbohydrates. The fact is that we need carbs. Our brains have to have carbs in order to function properly. We get certain nutrients from carbs that we can't get from other foods.

  Something that will help you here is to think fiber instead of carbs. People eat much too little fiber and miss its great health benefits.

• Protein 25%

  Exercise builds muscle; not food. However our bodies use the nutrients in food to help build and repair muscle. This is where protein comes in as an essential.

  Protein is also important in the production of hormones, enzymes, and other body chemicals.

  It is an important building block for bones, skin, cartilage, blood, and muscles.

• Fat 20%

  Contrary to most fad diets, we need fat to survive. Don't worry we get plenty of it in our diets. We need to be more concerned that we get the proper kinds of fat.

  Saturated fats. Avoid these. They are solid at room temperature (butter, shortening, animal fats, etc.).

  Monounsaturated fats. These are liquid at room temperature (vegetable oils, olive oil, canola oil, etc.) These can be eaten in limited quantities.

  Polyunsaturated fats. These are also liquid at room temperature (flax oil, fish oil, etc.) Also can be eaten in limited quantities.

  Trans fats. These are vegetable fats that have been chemically changed. Read labels and avoid these.

4. Eat plenty of fresh fruits and vegetables. I know it sounds simple and you’ve heard it a million times. But it really does work. You will feel better, have more energy, and lose fat if you will make these foods a big part of your flat abs diet.

This is a great way to create a calorie deficit. These are very low calorie foods. They can be eaten in large volumes without adding many calories to your diet each day.

5. Drink plenty of water. Stop drinking all sweetened beverages and drink water. Your body needs hydration; it doesn’t need sugar.

Water is a natural appetite suppressant and is essential for all of the metabolic activity in burning fat.

A flat abs diet is simply a sensible diet. Forget all the gimmicks. Eat smart and exercise regularly and in time you will have flat abs.