The premise of the ABS diet is effective weight loss by reducing the amount of fat in the entire body. In order for the ABS diet to be effective, you should combine specially composed meals with appropriate cardio and strength training. This combination – training and a slimming diet – will improve our metabolism and reduce weight by burning unnecessary fat accumulated under the skin. Besides, such a slimming diet makes building muscle and metabolic rate faster and more efficient.
1. Principles of the ABS diet
Here are the basic rules to follow when following the ABS diet:
- eat six times a day;
- drink smoothies regularly;
- drink drinks that help you lose weight;
- forget about counting calories;
- eat what you want once a week;
- When composing a menu, you need to take into account one of the twelve super-products of the ABS diet.
In order for your abs to look great, you should combine diet with exercise. Strength training is recommended 3 times a week. For this, also 3 times a week for at least 30 minutes, cardio training. You can choose running, cycling, brisk walking, and swimming. Before cardio training, it is advisable to exercise the abdominal muscles – it is enough to do them twice a week.
ABS Diet Supplement List:
- dairy products with reduced fat content,
- lean meat,
- almonds and nuts,
- green vegetables,
- unsweetened oatmeal,
- natural peanut butter, sugar free,
- olive oil,
- whole grain bread and cereals,
- additional proteins,
- raspberries, currants, blueberries.
Sample ABS diet menu:
- breakfast: forest fruit cocktail;
- second breakfast:
- lunch: grilled chicken salad;
- dinner: salmon with vegetables;
- snack: turkey with cheese.
2. Recipes in the ABS diet
- Mexican scramble
Ingredients: a piece of lean sausage, half a fresh chili pepper cut into strips, ground chili, a teaspoon of marinated jalapenos, 2 chopped green onions, chopped coriander leaves to taste, 2 eggs, salt, pepper, yellow cheese.
Fry the sausage, add chili and cook for another minute. Add the spring onions and jalapenos, then the coriander leaves and mix well. Add the rest of the ingredients, pour the beaten eggs and seasoned with salt and pepper. At the end of frying, add a little yellow cheese. Serve with salsa sauce or fresh bread.
- Forest cocktail
Put in a blender: 50 g instant oatmeal boiled in water or skim milk, 180 ml of skim milk, 100 g of a mixture of frozen blueberries, wild strawberries and raspberries, 2 teaspoons of whey protein, 3 crushed ice cubes.
- Egg sandwich
Ingredients: 4 large eggs (separate and discard 3 yolks), 2 slices of wholemeal toasted bread, 1 slice of beef tenderloin, 1 sliced tomato or green pepper, 1 teaspoon of finely chopped linseed.
Mix the eggs with the linseed. Fry in vegetable oil. Transfer the eggs to a sandwich, add sirloin, tomato or paprika. Drink a glass of orange juice – thanks to it, the sandwich will turn into a filling pulp in the stomach and provide additional fiber.
- Grilled chicken salad
Ingredients: 60 g grilled chicken breast, 1 tomato, 1 small green pepper, 0.5 heads of iceberg lettuce, 1 medium carrot, 1 tablespoon grated Parmesan cheese, 1 teaspoon olive oil, 1 tablespoon linseed.
Tear lettuce leaves into small pieces,Dice vegetables and chicken, chop flaxseeds.
- Turkey breast soup
Ingredients: 225 g of chicken breast, 1.5 l of chicken broth, 1 teaspoon of olive oil, 225 g of chopped onion, 2 finely chopped garlic cloves, 115 g of corn, 145 g of canned green beans, 60 g of finely chopped carrots, 100 g canned tomatoes, peeled, 2 tablespoons chopped basil or parsley, 1/4 teaspoon ground black pepper.
Fry the chicken and onion in hot olive oil until the onion is translucent (about 10 minutes). Add the garlic and cook for another minute. Add the stock, beans and carrots. Boil it. Add the corn and tomatoes (along with the juice). Cook for 15 minutes. Add herbs and pepper.
- Salmon with vegetables
Ingredients: 800 g salmon fillets, 1 tablespoon of lemon juice, 2 tablespoons of olive oil, 1/4 teaspoon of salt, 1/4 teaspoon of ground black pepper, 1 clove of garlic, 1 tablespoon of finely chopped flaxseeds, 1 cup of cooked rice, any green vegetables.
Combine lemon juice, olive oil, crushed garlic, salt, pepper and linseed. Cover the fillets with the resulting marinade. Put in the fridge for 15 minutes. Remove the fillets and wrap them in foil with olive oil (skin side down). Bake for 9-12 minutes at 220-230 degrees. Serve with rice and vegetables.