How to Take Your Six Pack Abs Diet from Bland to Grand!

By now you know that a six pack abs diet is more complex that your run-of-the-mill fat burning nutrition plan. The fact of the matter is that you can work out day and night, but still look flabby and soft if there is a layer of fat hiding your abdominals.

Let's say you don't want to give up your favorite foods and count every calorie, carbohydrate, and gram of protein. You'll have to settle for a pretty flat and kinda firm midsection. It's either that or follow a tedious and bland nutritional regime, right?


Listen. You don't have to go from one extreme to the other. There are plenty of ways you can sneak tasty, fat burning foods into your menu.

Advanced Six Pack Abs Diet Strategies Will Help You Lose the Last Layer of FatTake your six pack abs diet to the next level
to melt the last layer of belly fat
Here are a couple of quick examples:

A plate of pasta made with processed flour and a couple slices of white bread will have roughly the same calorie and carb count as the whole grain equivalents of these foods. The difference is whole foods contain a wealth of fiber, vitamins, and minerals that help you feel full and digest your foods more efficiently.

The fact of the matter is that the more a processed the food, the less nutritious it becomes. It might not show in the numbers, but it shows on your body. If you're serious about getting ripped, make sure you get the most bang for your nutritional buck. Opt for natural and nutrient rich every time.

But this advice just doesn't seem to cut it when you are starting a six pack abs diet and training routine. Sure, it's important, but do finally torch that last layer of fat, you need something more... Let's lay the foundations here.

You already know that the basic calorie deficit rules still apply. But to take your physique to the next level, we need to step it up a notch and get into some more advanced rules. Specifically, the mix of calories you get can have dramatic impacts the amount of fat you have covering your six pack abdominals.

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The number one rule of a six pack abs diet, or any bodybuilding nutrition plan for that matter, is to eat protein - and lots of it.

But instead of just telling you to "eat protein," I want to finish this article by showing you the scientific research that supports this approach, and leave you with two of my favorite protein-rich foods that are staples at my dinner table.

Research Supports High Protein in a Six Pack Abs Diet

Time and time again, short term (lasting six months or less) studies have shown that calorie restricted (you're burning more calories than you consume) diets that are high in protein and low in carbs burn fat faster.

But why is this the case?

There could be a couple of things at work here. First and foremost is the calorie restriction. Eat less than you burn, and you'll shed weight.

Add to that the fact that protein has been shown to depress appetite because of it's slower digestion rate and because the amino acids that make up the protein are transformed into blood sugar in the liver, which helps to stabilize blood sugar levels.

Finally, lower carb diets lead to increased ketone production, which also keeps you from becoming ravenous.

In fact, a recent study coming out of Scotland lasting 8 weeks studied how weight loss compared for two groups: high protein and low carbohydrates versus high protein and moderate carbohydrates. At the end of the 8 weeks, the low carb group lost 14 pounds on average, while the moderate carb group lost 9.5 on average. And, as expected, the low carb group felt less hungry overall (Applied and Environmental Microbiology, 73: 1073-1078, 2012)

But what if you're like me? What if, when you go on a low carb plan, you instantaneously start craving carbs? Eight weeks seems like an eternity when you find that all you can think about is when you are going to get your next baked potato...

Well, here's my solution.

How Much Protein Do I Eat Every Day?

Excellent Question! Personally, I try to get 1 to 1.5 grams of protein per pound of my target lean body weight when I am on a six pack abs diet. On an average day, this is about 40% of my total calories.

A study presented at the CTRC-AACR San Antonio Breast Cancer Symposium in December 2011 found that by cutting carbs on twice per week could lead to more weight loss than a persistent high-protein, low-carb diet. This, in my experience, all leads to less diet bordom and less binging.

This is traditionally referred to as carb-cycling (there are many variations, this being one) and is one of the strategies you get when you pick up the Metabolic Mayhem plan.

With all of this protein you'll be eating for your six pack abs diet, surely you'll grow sick of canned tuna and boiled eggs, right?

Not at all.

My Favorite High Protein Foods

There are plenty of other tasty options. Let me give you a few of my favorites...

First, there is quinoa (pronounced keen-wa). Quinoa is a seed that, unlike some of its fellow seeds, is a complete protein source. This means that it has a sufficient amount of all nine of the essential amino acids. In fact, approximately 18% of it's calories come from protein.

Seventy percent of quinoa's calories are from low glycemic index carbohydrates (it scores a 53 on the glycemic index). This means that it is a long lasting energy source to help power you through your six pack ab workouts. To top it all off, quinoa is a good source of dietary fiber, iron, magnesium and phosphorus.

Quinoa and Beef are Perfect for a Six Pack Abs DietQuinoa and grass fed beef are
delicious additions to your six pack abs diet
It has a nutty flavor that makes it a great substitute for staple carbohydrates like rice or couscous, turbocharging your meal with protein and fiber. I've used it in salads, stir-fries (with grass fed beef and chicken), and even for breakfast (in place of oatmeal). Quinoa truly is versatile, so be creative!

Now, of course, for the *red meat* carnivores among us beef is obviously an excellent source of protein. But don't just eat any beef that you find at the supermarket.

The best advice I can give you is to stick with lean cuts of grass fed beef. Grass fed beef is lower in calories, has a much better of Omega-3 to Omega-6 fatty acids, higher levels of vitamins A and E.

"If you eat a typical amount of beef per year," Jo Robinson points out in Pasture Perfect, a book about the benefits of pasture-raised animals, "which in the United States is about 67 pounds, switching to grass-fed beef will save you 16,642 calories a year." -

Look, there's no need to stuff or starve yourself to get ripped. Just make wise choices, and incorporate these super-foods when you can. Most important of all, is eat a sensible, healthy six pack abs diet, and stick to your workout routine. Before you know it, you'll be the envy of the gym, and the most popular guy (or gal) on the beach.



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