Nutrition Secrets – Create Abs You Can See

Nutrition secrets are really not a secret at all.  The biggest of them is the “secret” that abs are not made in the gym, they are made in the kitchen. Creating a lot of muscle in your abdominals will do you very little good if it is covered with a layer of fat. The definition you really want is done by controlling your diet and losing the fat that hides them. Here are a few tips to get you there.

Nutrition Secret 1: Calorie Deficit

Calorie deficit means eating fewer calories than you burn in a day. Taking your deficit too low will create a starvation response and your body will store some for leaner times later. Keep your level at 15-20% below maintenance. Avoid going lower. It is not necessary to keep a deficit all week. Go back to maintenance or a little above at least 1 to 2 days a week.

Nutrition Secret 2: Small Meals

Eat several small meals a day (5-6) which works out to one every 2 hours. By doing this, you give your body fuel a little bit at a time as it needs it.  The danger of doing this is portion size. You need to control how much you eat in each meal or you will go way over your daily calorie intake needed.  Too many calories = fat covering your abs.

Nutrition Secret 3: Show Me the Beef!

Actually, it isn’t the beef you are looking for, it’s the protein. Eat high quality protein with every meal. Good sources are chicken, egg whites, fish, and whey protein powder. Of course, a protein shake after a workout is really good!

Nutrition Secret 4: Energy from Carbs

Natural, complex carbs are the best like  beans, brown rice, oatmeal, potatoes, vegetables and whole grains. Your daily intake should include around 50% of calories from carbohydrates. Avoid carbs later in the day (night time) if fat gains are an issue.

Nutrition Secret 5: Bad Carbs

Natural carbs are great but refined carbs are not.  Stay away from white flour and sugar as both will be stored more easily as fat.

Nutrition Secret 6: Fat Build Fat

Fats have more calories per gram than any other part of your diet. You do need to consume 20% of your overall calories per day from fats. Saturated fatsare the bad fats and need to be avoided. Good fats are essential as a source of Omega-3 fatty acids which can help burn fat. Eat nuts, flax seed oil, fish oils, and seeds.

Nutrition Secret 7: Hydrate

Drinking lots of water is critical to flush wastes out and keep your body working properly.

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