The diet to tighten your abdomen should include low-fat protein foods, such as chicken, turkey, fish, eggs and tofu. Furthermore, it is important to increase the consumption of vegetables, foods with fiber and thermogenics, which increase energy expenditure and promote the elimination of fat, helping to tone the abdomen.
On the other hand, you should avoid foods rich in sugar, such as sweets and cookies, and foods rich in fat, such as fried foods, pizzas, snacks and sausages.
To obtain all the benefits of the diet, it is essential that exercises are carried out in a localized way, as this makes it a little easier to define the muscle mass of the abdomen, together with the practice of aerobic exercises that help burn fat in the region. Check out some exercises to define your abs.
Foods to define your abdomen
Foods that help define and tone the abdomen are those that stimulate the development of muscle mass, help burn fat, increase energy expenditure and promote weight loss, the main ones being:
1. Low-fat proteins
Foods rich in proteins help to define the abdominal muscles, as they stimulate muscle growth, in addition to reducing fat, since a diet rich in proteins increases the body’s energy expenditure.
Some protein and low-fat foods are:
- Chicken;
- Peru sem pele;
- Fish and seafood, such as tuna, hake, sardines, salmon, trout or mussels;
- Ovo;
- Tofu;
- Milk and derivatives, such as yogurt, cheese or ricotta.
Furthermore, legumes, such as soybeans, chickpeas, lentils and beans, are also rich in proteins, vitamins and minerals, making them very good options to help tone the abdomen. Discover other foods rich in protein.
2. Fiber-rich foods
Foods rich in fiber, especially the soluble type, increase the feeling of satiety, as they absorb a large amount of water and delay the passage of food through the digestive tract, helping to reduce excess calorie intake. Fibers increase the body’s energy expenditure, contributing to weight loss, helping to reduce fat in the abdominal region and leaving the abdomen firmer.
Foods rich in soluble fiber are:
- Oat;
- Barley;
- Quinoa;
- Wheat germ;
- Green bean;
- Pumpkin;
- Broccoli;
- Avocado;
- Strawberry;
- Tangerine;
- Plum;
- Pear.
It is important to keep in mind that whole grains and legumes are also very rich in carbohydrates and, therefore, it is recommended to consume them in moderate quantities to avoid increasing calories. Check out more fiber-rich foods.
3. Healthy fats
Foods rich in healthy fats, especially those with a good amount of omega-3, help to improve fat metabolism, reducing triglycerides and cholesterol, as well as promoting better performance when practicing physical activity, helping to tone the body. abdomen and increase muscle mass.
Foods rich in omega-3 are:
- Fatty fish, such as sardines, mackerel, anchovies, tuna and salmon;
- Seeds;
- Chia seed and linseed oil;
- Soybean oil and olive oil;
- Dried fruits, such as nuts.
Furthermore, coconut oil is another food that contains healthy fats, as it contains medium-chain triglycerides, acting on the metabolism of fats, favoring their oxidation so that they do not accumulate in the body. However, the ideal is not to consume this oil in large quantities, as it is a fat with a high caloric value.
4. Water
To define the abdomen, it is also important to be well hydrated, as water improves the transport of nutrients in the body, promotes the elimination of toxins and increases energy expenditure, helping to define the abdomen. Furthermore, it is important to stay hydrated during physical activity to recover minerals and water lost in the body.
The amount of water that should be consumed daily depends on several factors such as age, climate, weight and whether the person practices physical activity or not, among others. However, the general recommendation for water consumption is around 8 glasses per day, which is equivalent to 2 to 2.5 liters of water.
5. Thermogenic foods
It is also important to consume thermogenic foods that contain bioactive compounds that promote increased metabolism and help reduce abdominal fat, promoting toning.
Thermogenic foods are cinnamon and ginger, for example, which can be used to make tea, juices or used as a spice. Other thermogenic foods are black pepper, saffron, green tea, hibiscus tea, coffee and guarana. Learn more about thermogenic foods.
6. Vegetables
A diet rich in vegetables helps to reduce the accumulation of fat in the abdominal region, helping to define the abdomen. Foods rich in magnesium, manganese, folic acid and vitamin K can reduce visceral fat, favoring the figure, in addition to preventing metabolic diseases.
Plant foods that have good amounts of these nutrients together are broccoli, peas, artichokes, Brussels sprouts, spinach, chard, lettuce, arugula, cucumber, carrots, green beans, asparagus, cauliflower and beets.
Foods that should be avoided
Foods that should be avoided are those that promote the accumulation of fat in the abdomen, as they promote the accumulation of fat in the abdomen and impair the definition of the abdominal muscle, such as:
- Sugar and sugary foods such as cookies, cakes, desserts and chocolate;
- Juices and soft drinkssuch as industrialized drinks rich in sugar and juices that are not natural;
- White flourssuch as breads, cakes, pasta, snacks and pizzas;
- Alcoholic beveragessuch as beer or wine, among others.
Excess salt and foods rich in sodium, such as canned foods, sauces, seasoning in concentrated cubes of meat or vegetable broth, soups or instant meals, cause fluid retention and bloating in the belly and thus prevent abdominal definition.
Menu to define the abdomen
The following table indicates a 3-day menu to define your abs:
It is important that a nutritionist is consulted so that an individualized nutritional plan can be drawn up, as quantities may vary according to age, gender, physical activity and medical history.
Recommendations for defining the abdomen
The diet to define the abdominals, in addition to being rich in proteins, is essential that it is low in fat and moderate in carbohydrates, as weight gain and the accumulation of body fat in the abdominal region prevent adequate definition of the abdominal muscles.
Furthermore, to carry out this diet, you must have at least 5 meals a day, avoiding skipping meals and drinking plenty of water during the day, in addition to getting a good amount of sleep, with at least 7 hours a night, maintaining your metabolism. active and healthy body.
To obtain good results, it is important that your diet is accompanied by regular physical activity, performing localized exercises, focused on strengthening the abdominal muscles, along with aerobic exercises that help burn body fat.
