A proper diet is absolutely essential to the creation of a six-pack. There is no better determiner of how successful you’ll be in the development of a noticeable set of abs. A good training and exercise program will only take you so far, but a healthy diet will go a long ways towards ensuring success. Such a diet is also the most difficult aspect of six-pack creation, it is the decisive test of your dedication to the goals you have set for yourself.
Increase Your MetabolismIncreasing your metabolism is one of the most effective ways you can lower your body fat percentage. The higher your metabolism, the faster your body burns the calories you feed it. The result? Your body becomes a more efficient fat-burning machine.
A good start to any good nutrition program involves an increase in the number of meals you eat each day. That’s right, increase the frequency of your meals. At the same time, decrease the size of those meals. Instead of 3 large meals a day, aim for 5 to 6 small, well-balanced meals throughout the course of the day. Making this change is easier than it sounds, and it's one of the best things you can do to supercharge your metabolism. The longer you wait between meals, the more your metabolism slows down in an attempt to conserve energy. By keeping your body constantly supplied with healthy meals, you’re keeping your metabolism at its peak throughout the day.
Eat Healthy to Look Healthy An increase in the quantity of your meals is no substitute for their quality. Try to make sure that healthy foods are available any time that you might get hungry. When hunger sets in, your body’s basic survival instincts kick in. This urgant need for food will cause you to set your self-discipline (and your diet) aside as you race for the nearest cheeseburger.
What should you look for in a healthy meal? Aim for a good ratio of proteins, carbohydrates, and fat – 50%, 40%, and 10%, respectively, is a difficult – but achievable – goal for your daily calorie intake.
If possible, try to eat more carbohydrates in the morning and less in the evening, this will give your more time to burn them up throughout the day, and less chance that they’ll get converted to fat while you sleep. Also, keep in mind that your body will use whole-grains much more efficiently than highly refined grains, which means that they’re more likely to be used as energy, and less likely to be stored as fat.
Finally, avoid simple sugars. The old saying “if it tastes good, it’s trying to kill you” is often (and unfortunately) an accurate statement. Do your best to stay away from things like ice cream and candy bars. Instead, go for an apple or an orange when you want a snack. Hikers and backpackers often keep bags of dehydrated fruit or trail mix handy for healthy energy boosts along the trail, and you can often overcome the craving for a mid-afternoon chocolate fix by simply keeping something like this in your desk drawer.
Drink Plenty of Water The last, and by far the most important, topic in nutrition as it relates to well defined abs, is water. Drinking enough water is vital to weight-loss, muscle gain, and better overall health. Water is a great appetite suppressant; the next time you get hungry for a snack, try drinking a glass of water first. Wait ten minutes after drinking, then decide if you’re still hungry – it may have been that you were just dehydrated.
Keeping yourself hydrated is probably one of the easiest ways to facilitate fat loss. Water is an important component in the metabolism of stored fat, and is therefore an important ingredient in your six-pack diet. In addition, water intake helps to stimulate the kidneys, resulting in less water retention. Less water retention means more tightness and tone in your skin and muscles, which is just what the six-pack ordered.