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So you want perfect abs? Well, nutrition is a very important step to obtaining a six-pack
and a great body. Before even thinking about defining your mid-section, you must have a good understanding of how food and
the body work together.
Carbohydrates The carbohydrate is the most abundant
nutrient consumed. Approximately 60 percent of the average American diet is made of carbohydrates. There are three different
types of carbohydrates: 1. Simple carbohydrates are utilized almost instantly upon entering
the system. They're also known as quick-release energy carbs. Examples of simple carbs: refined sugar, candy, soda, honey,
and fruit. 2. Complex carbohydrates
are slowly released into the body. The body utilizes them over an extended period of time. This type of carbohydrate stays
in your system the longest. Examples of complex carbohydrates: potatoes, rice, bread, and pasta. 3. Fibrous carbohydrates are needed for breaking down complex
carbohydrates and protein. They significantly contribute to the fat burning process. Examples of fibious carbohydrates: broccoli,
leafy green vegetables, asparagus, alfalfa sprouts, cabbage, carrots, celery, cucumber, bell peppers, onions, tomatoes. Protein Thirty to 40 percent of normal diet consists of protein. And whileI'm
sure you've heard of protein ratios, there are so many different theories on how much should be consumed per pound of
body weight. Some say 1.5 grams per pound, others say 2 grams per pound. I don't see why anyone would want to waste time
doing math problems at every meal. Let's be realistic. Basically, all the protein you needed is the amount a "normal"
diet yields. For the average person this breaks down to about three servings of three different "good" protein sources
each day. Individual body types and goals may need more or less. The
proteins that offer the best benefit for getting lean and showing abdominal muscles are tuna, turkey, chicken, low fat cottage
cheese, egg whites, and select choices of lean red meat. Try to limit meats such as ground turkey or hamburger if possible,
for they are considerably higher in fat, and while fat is not evil, it is also not necessary in large amounts. Fats Studies show that the body's requirement of fat per day is about 15 percent of total calories.
When it comes to how much fat the average person actually consumes, you and I know 15 percent is not always the case. To clear
up any ratio hype, I made a simple and easy-to-remember quote about fat: The only fat needed per day is the fat that comes
with a normal diet. It doesn't get any easier than that. Excessive amounts of margarine and grease are not considered
part of a normal diet in this case. If it is not real butter, olive oil, flaxseed oil or the lowest fat source of fresh protein
and the occasional egg yolk, steer clear of it. Especially avoid anything hydrogenated.
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Meals Typically, the
average person eats no more than three meals per day, if that. It is usually more than two bad meals, coupled with one or
two junk food snacks. Bad work schedules and too many other inconveniences prevent many from comfortably fitting regular meals
into their diet. Or so it is thought. The body was programmed to recognize every food on Earth. That is why we chew it first.
The body recognizes it and then releases approprirate acids in the belly to meet your food selections in the gut. To successfully obtain trademark abs and a healthier and leaner body, you must
increase the frequency and total number of meals consumed. This can be done by eating small meals at least four or more times
per day (the optimal situation would be six small meals). Whether or not this idea meets your standard or fits into your scheduleis
irrelevant. In everything you do you must make the decision to do things either the right way or the wrong way. If you are
committed to bettering yourself physically, you will make it work.
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