The abs diet for women free download

And if you've got a family to cook for, it's easy to double or even triple the recipes. Saturday: 1, calories plus cheat meal Breakfast: One tall glass 8 ounces Very Berry Smoothie; make extra for later Snack 1: 1 cup high-fiber cereal, 1 cup low-fat yogurt Lunch: Leftover Chili Con Turkey Snack 2: 1 teaspoon peanut butter, 1 or 2 slices whole-grain bread Dinner: Cheat meal!

Have whatever you've been craving this week: wine and cheese, burgers, fillet of whatever--anything you can dream of. Snack 3: 4 ounces Very Berry Smoothie. Tuesday: 1, calories Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana Snack 1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey Lunch: 1 cup broth-based or tomato soup; 2 ounces sliced lean roast beef with lettuce, tomato, and mustard on 2 slices of whole-wheat bread Snack 2: 1 stick string cheese, 2 whole-wheat crackers Dinner: 1 cup cooked white or brown rice, 3 ounces grilled shrimp in gumbo sauce, mixed green salad with 2 teaspoons olive oil and vinegar Snack 3: 1 large whole-wheat pretzel.

Weight Loss. Fruits, veggies, whole grains, nuts, seeds, fatty fish, legumes, and tea are all nutritious additions to an ab-building diet. Besides adding healthy ab-building foods to your diet, you should avoid a few that may harm your waistline or overall health.

Sugary drinks like soda, sports drinks, and juice can increase body fat and stall progress on getting abs. Studies show that drinking sugar-sweetened beverages may be linked to a higher risk of belly fat and weight gain 29 , 30 , Plus, a study in 31 people revealed that drinking sugar-sweetened beverages for 10 weeks reduced both fat burning and metabolism compared to not drinking them In addition to being high in calories, fried foods like French fries, chicken strips, and mozzarella sticks are also high in trans fats.

Trans fats are produced via hydrogenation, a process that allows oils to remain solid at room temperature Not only are trans fats linked to a higher risk of heart disease, but animal studies have also found that they may contribute to weight gain and increased body fat 34 , In fact, one six-year study in monkeys discovered that a diet high in trans fats caused weight gain and increased belly fat — even without excess calories In moderation, an alcoholic beverage here and there can be enjoyed as part of a healthy, ab-building diet.

For example, one study in over 8, people found that greater alcohol intake was tied to larger waist circumference Another study in 11, people showed that those who drank more alcohol during each outing were more likely to have excess belly fat than those who consumed less than 2 drinks per occasion Many of these foods are high in calories, as well as added sugar in the form of fructose.

One study showed that adolescents who consumed the highest amounts of fructose per day tended to have more belly fat and approximately 5. Plus, research suggests that fructose may increase hunger and appetite more than regular sugar, which could potentially lead to weight gain Refined grains like white rice, bread, and pasta have been stripped of many nutrients during processing to extend shelf life and improve texture.

Compared to their whole-grain counterparts, refined grains are typically lower in fiber and several key vitamins and minerals.

Studies indicate that swapping refined grains for whole grains may help support weight loss and decrease body fat. One study in 2, people found that eating more whole grains was associated with less belly fat while refined grain intake was tied to increased belly fat Limiting your intake of sugar-sweetened drinks, fried foods, alcohol, sugary snacks, and refined grains can help decrease belly fat to help you get abs.

Exercise is just as important as diet when it comes to building muscle and increasing ab definition. Cardio or aerobic exercise involves increasing your heart rate through activities like jogging, biking, boxing, or swimming. Adding cardio to your routine can help burn calories and increase overall weight loss to help you get abs more quickly 42 , You may also want to consider ramping up your routine with resistance training, which is a form of physical activity focused on building strength and endurance.

Resistance training typically involves lifting weights or doing bodyweight exercises, such as push-ups, squats, and lunges. Exercises used to tone core muscles can also help you get abs. These include crunches, planks, mountain climbers, and sit-ups. High-intensity interval training HIIT is another regimen that involves rotating between intense bursts of physical activity and brief recovery periods.

Studies show that HIIT may reduce belly fat and total body fat more than other types of exercise, making it a good addition to your ab-building routine 45 , Cardio, resistance training, and HIIT can increase fat loss and build muscle to lead you toward strong, defined abs. If you want to get a six pack , changing your diet is key.

Fruits, veggies, whole grains, nuts, seeds, legumes, fatty fish, and tea can all help accelerate fat burning and improve body composition. Abs Diet for Women is a book published by David Zinczenko in The Abs Diet for Women expands on the original Abs Diet book with additional information for women, including how their hormones affect their weight. Create a meal plan for abs by following simple principles. Colorado State University Extension analyzed several diets, including the Abs Diet and found that this eating plan is likely to result in both short and long-term weight loss.

The plan does not severely restrict calories or specific food groups and is flexible and realistic to apply to an individual's lifestyle.

You can use the list of power foods when creating a meal plan for abs. The Abs Diet recommends eating three meals per day with three snacks in between. The diet also limits the intake of refined carbohydrates and alcohol. Smoothies are an easy way to incorporate power foods into your abs diet meal plan and they are easy and fast to prepare. Power foods that you can add to a smoothie include whey protein, dairy, berries, oatmeal and peanut butter.

Smoothies are also a great way to get more green vegetables in your diet. Blend the following ingredients on high until the smoothie has a creamy consistency:. Another great smoothie to try is our Zesty Blueberry Basil Smoothie. This smoothie doesn't call for extra protein powder, but you can add it if you like. To make this smoothie, blend the following ingredients:. Get as creative as you like with your smoothies and feel free to add extra milk or water to make a thinner consistency or add more ice or frozen berries to thicken.

Of course, smoothies alone aren't enough to complete your meal plan for abs. You also need healthy meals that include power foods and avoid processed carbs. You can keep it simple and traditional with a serving of lean meat like chicken or turkey and a side of green vegetables and whole grains like quinoa or brown rice.

Breakfasts can be as easy as instant oatmeal with berries and almonds. You aren't stuck with the basics, however.