We all know guys who sweat it out in the gym every day but still can’t get a six-pack. You can work out all you want but if your diet’s not on point, you won’t see results. As they say, abs are made in the kitchen. The problem is, many of us don’t know what the recipe is.
To create chiselled abs most of us need to cut back on calories. However, to do this effectively you need to start tracking both calories and macros (carbohydrates, protein and fat) to ensure you’re getting enough protein to fuel your workout recovery, but not eating so much that you’re unable to shift that layer of flab separating you from your dream body.
However, this does not apply to all men alone, because it can also apply to the general public who are looking to eliminate their belly fat (menghilangkan lemak perut).
Generally, a good rule of thumb is to cut right back on sugar, simple carbs (such as bread and pasta), fried foods and alcohol, and to replace them with plenty of vegetables, lean proteins, foods rich in healthy fats (such as oily fish, avocado and nuts), and wholegrain and pulses.
Start by building your diet around your protein intake.
First, Avoid These Foods for Weight Loss
Start by cutting back on ultra-processed foods, bubbly drinks, gum, and sugary beverages that can increase bloating. While no single food can “spot train” belly fat, some smart swaps can ease improve gut health (eliminating cramps and gas!) and help you feel less puffy. Fill up on the nutritionist-approved foods ahead instead.
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied. Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body by helping blood vessels “relax” — all of which can help to mitigate fluid retention.
They’re filled with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: Add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
It doesn’t get any better than fish when it comes to healthy protein, especially tuna, salmon, and sardines. They’re filled with important omega-3s and lean protein, helping you fill up and curb cravings.
The polyunsaturated fatty acids plus minerals in salmon make it an ideal dinner choice. The vitamin D found in each fillet is linked with lowering your risk of chronic disease, and you’ll also get 25% of your daily vitamin B6, which can help with mood and stress regulation.
Baked potatoes (yes — white potatoes!) are an excellent source of potassium, which can help beat bloat and counterbalance sodium. Since they’ve got filling fiber, spuds also help you stay fuller, longer. Avoid the deep fryer, though. Potatoes are a nutrient-dense food as long as they’re not served the french-fry way.
Mineral-packed seeds — especially sunflower and pumpkin — provide lots of immune-boosting zinc and seriously fill you up. The hearty combo of plant-based protein and fiber can stave off hunger pangs later on.
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function, and banish bloat. Unsweetened plain Greek yogurt and skyr can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.
Almonds, peanuts, walnuts, pistachios — at GH, we’re nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Berries are packed with fiber (up to 9 grams a cup!) and antioxidants but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice.
Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you’re better off enjoying them only once in awhile.
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat (menghilangkan lemak perut) in the process. Add eggs to salads, stir-frys, and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.
Beans and Lentils
Beans and lentils are everywhere these days, and we couldn’t be happier about it. They’re filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, beans reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.
Now, these are the list taken from Good Housekeeping. There are many more from the site, that you can read through. Other resources you can find on the internet can be found in Reader’s Digest on their health section.