Diet for six pack

Most of the fitness model and actor or actress commit to their strict diet and workout routine, to fit for their particular roles.  To build a killer body, it’s important that you commit to a strict diet for six pack plan.

For Fat belly

In order to have a killer six pack ABS you first have to shred away your belly fat.  For this reason, the daily intakes of calorie should reduce. Normally we utilize our calories to complete our body requires, such as breathing, keeping our heart and brain working or to sustain metabolism at rest.

However, if you consume more calories than your body need, you need to perform more physical activities.  The unused calories in your body will eventually turn into fat. 

To estimate how many calories you need to consume daily, you may want to see the following Basal Metabolic Rate (BMR) based on a formula given by WHO.

This equation requirement: weight in kg, age, sex, and height in cm.

Formula for woman

{65+ (9.6 x weight in kg) + (1.7 x height in cm) – (4.7 x age)}

For man

{66 + (13.7 x weight in kg) + (5 x height in cm) – 6.8 x age)}

The BMR will increase with height and weight and decreases with age.

The result of this formula will be the number of calories you can eat every day to keep up  your weight.

For example, a man 30 ages, 75 kg and height of 175cm tall will need about 1764.5Cal

[66+ (13.7 x 75) + (5×175)-(6.8×30)]

66 + 1027.5 + 875-204 = 1764.5

To burn away the belly fat naturally, you need to minimize the intake of carbohydrates such as white bread, chocolate, potatoes, rice, pasta, biscuits, sugar products, and cakes. If you weight about 60, you need about 90-120 g of proteins per day. This is essential in order to burn your belly fat without losing your muscle mass.

Foods that are rich in proteins are fish, chicken, turkey meat, eggs, Hemp seeds, Beans, pumpkin seeds, Peanuts, Almonds etc.

 Diet for six pack ABS

  • Fruits

Apples, Oranges, Pears, Peaches grapefruits, berries. These fruits are perfect for the ABS diet as it contains a lot of water and lesser calories.

  • Vegetable

Cauliflower, spinach, onion, cabbage, Brussels sprouts, Mushrooms, Parsley, watercress, okra

  • Oil

Olive oil and linseed

  • Spices

Salsa sauce, Low carbohydrate ketchup, potassium salt, light soy sauce.

  • Water

Water plays an important role in our body, drinking a glass of water before lunch or breakfast can help you loss weight and keep it off.

  • Probiotics

Probiotics are proven in the fight with obesity, especially in the abdominal region.

 

Foods rich in probiotics are-

Kefir

six pack ABS diet kefir

Kefir is a fermented milk product made with kefir grains. It is prepared from cow milk, goat milk or sheep’s milk, rice, coconut and soy mixed with kefir grains. Kefir grains contain yeast/bacterial fermentation starter

Yogurt

Yogurt abs diet

Yogurt is also a fermented milk product prepared by bacterial fermentation of milk. The bacteria which used to make yogurt are known as yogurt cultures.

Pickled

pickled for six pack diet

 

Pickled is prepared by preserving food by anaerobic fermentation in brine or vinegar. In pickling, the food are preserved for months and antimicrobial herbs and spices are often added.

Fermented tea

farmented tea for diet for six pack

Fermented tea also known as dark tea is prepared by undergoing microbial fermentation for several months to many years.  In this process, tea Leaves are exposed to humidity and oxygen causes it to undergo endo –oxidation and microbial.

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