Indian diet for abs
Meal # 1 (Breakfast)
4 hard-boiled egg whites.
1 Egg white omelet in olive oil.
2 slices of brown bread.
1 serving (30 gms) of plain oatmeal with skim milk (I prefer add 10 Almonds and 20 grams Walnuts and few raisins for taste).
Meal # 2 (Snack)
1 serving of broccoli.
3 hard-boiled eggs whites.
Meal # 3 (Lunch)
Half tandoori chicken.
1 cup of mixed vegetables (Specially cucumber).
Meal # 4 (Post workout meal)
1 Banana with whey protein shake.
Meal #5 (Dinner)
2 large cups of vegetables and fruits (Including cucumber, watermelon and papaya).
½ cup spinach.
5-6 berries such as strawberries.
Golden Rules for getting six pack abs:
Rule #1: Eat 5-6 small meals per day and create a calorie deficit.
In India, people are accustomed to having 3 big meals a day, with the last one tending to be the heaviest. No wonder most of the guys have a big fat tummy and look over-age. Ideally, you should try to eat a small meal every 3 hours. Don’t wait until you start craving for food. In that case, you will end up eating more. By having 5-6 meals per day, not only will you feel less hungry, but it will also help boost your metabolism. Take around 400 calories per meal (depending on your BMR and activity level) and say bye-bye to 3 large meals and say yes to 5-6 small meals!
Rule#2: Consume high quality protein every day.
Your body has to burn the extra calories to break your protein into smaller amino acids. It will keep you satisfied for a longer time as compared to carbohydrates. In addition, protein is needed to build and maintain lean muscle.
Rule#3: Consume enough (25-30 gms) soluble fiber a day.
Your carbohydrates should come from foods rich in fiber such as vegetables, fruits and high fiber unrefined grains. High fiber food will also control your blood sugar level and allow you to burn more body fat.
Rule#4: Avoid refined sugars and refined grains.
This is one of the biggest reasons why people are so overweight. They consume sugar heavy drinks (soda drinks) and have high calorie foods such as biscuits.
Rule#5: Consume an adequate amount of good and healthy fat.
I mean the healthy kind of fat i.e., the one derived from walnuts, peanut butter, olive oil and eggs. You should eliminate bad fats from your diet such as butter and high fat cheese.
Rule#6: Keep yourself hydrated all day.
Don’t wait until you’re thirsty. If you’re thirsty, it means you’re already dehydrated. Keep yourself hydrated especially while working out. Try to drink 3-4 liters of water per day. Our bodies are made up of almost 50-65% water and a slight decrease in our body water level can impact our performance.