Every woman dreams of having a washboard tummy, however even 200 crunches per day might not get her there. Along with the right kind of exercise she needs to have the right intake of food as well.
Gym trainers often recommend opting for a protein diet when in need of building muscles, and it is true because protein builds muscles and also prevents fat storage.
So if you want to kill that stubborn fat and build those tight and strong muscles you better include protein in each of your meals and snacks; but not too much. Care should be taken to keep your diet balanced.
So take a look below at the top ten foods that can help anyone build great abs.
1. The Wonderful Eggs
Eggs have long been associated with breakfast; and thankfully so because they are a rich source of proteins.
Not only are they perfect for breakfast, but they are also ideal to be eaten after workouts because they prevent the lean muscle you just worked on from breaking down.
Eggs also contain B Vitamins which help in producing a lot of energy in the body and vitamin B 12 especially helps in breaking down those fat cells.
The egg yolks can aid in cholesterol levels, therefore they can be left out; try the whites of two eggs instead.
Of course, meat is a rich source of protein. Out of the different kinds, turkey meat and beef take the top rank. Therefore a regular dose of these meats can really help in building those muscles.
However there are a couple of things which you should keep in mind – firstly, try to buy the best kind of meat that is affordable to you.
Of the meat available in the markets, organic meat is the healthiest. Secondly, try to get only the lean cuts of meat, so that they give the least amount of fat to the body.
3.Omega-3 Fatty Acids
A lot of articles have pondered on the importance of eating fish making it a regular component in our diet; and not just any fish but oily fish like salmon, mackerel, and tuna.
However many people think that eating oily fish can contribute to adding weight, but it is not so.
Fish like these contain Omega-3 fatty acids which can help us lose weight instead of gaining it. These fats are known as good fats which help in turning the high protein into muscle mass.
Omega-3 also prevents bad fats from storing in the body and plays a vital role in nurturing the immune system. You should aim at eating oily fish at least 3 times a week.
4. Nutty Nuts
People have a way of defaming nuts as containers of harmful fats when the truth is actually the absolute reverse.
Not only do nuts like almonds and the favorite Brazils contain good and healthy fats, but they can also curb those threatening cravings very well.
Whenever a craving strikes just get a handful of these and munch on them. Your craving will be satisfied and you won’t bring harm to your waistline.
5. Famous Olive Oil
Everyone knows that olive oil has a lot to contribute when it comes to health. It is healthier than all the other fats which are normally used in cooking like butter and vegetable oils.
Unlike unhealthy fats, olive oil promotes fat reduction in the body and reduces cholesterol as well. Therefore, all in all, olive oil is really good for the heart.
Surprisingly enough, only an ounce of this oil daily can provide you with 90% of the required amount of monounsaturated fats per day.
6. Beans And Lentils
Beans and Lentils, though sound boring to many, are actually quite beneficial to the body as they are a rich source of protein, dietary fiber, and iron.
These should not be mistaken for the canned version because those are high in sugar as they are processed.
Beans like fava beans, kidney beans, lima beans, and others, provide a lot of protein but they should be properly cooked and tenderized before eating to help the body in breaking them down.
Lentils are also packed with protein and vitamins. Both beans and lentils can aid a lot in muscle building.
7. Wholegrain Carbs
Many people are mistaken when they completely cut out carbohydrates from their diet. Every diet should contain balanced proportions of protein, fat as well as carbohydrates.
Processed carbohydrates are the ones that are unhealthy. Therefore there is nothing wrong with eating whole-grain carbs which are fiber-rich and provide energy.
White bread, white sugar, and pasta should be substituted with wholegrain rice, bread, cereals, and pasta.
8. Low-fat Dairy Products
Dairy products make up a big part of our diet; however, eating cheese and drinking milk won’t help in trimming the waistline.
Therefore the best solution is to switch to low-fat dairy products which will provide you the strength from calcium and will also help in breaking down the fats you don’t require.
Researchers at Purdue University found out that those people who took low-fat dairy products in their diet gained less weight as compared to those who were taking a low-calcium diet over a specific period of time.
9. Creamy Peanut Butter
A good amount of protein in the diet helps in building muscles, but it also helps dieters lose weight as the body consumes a lot of energy in breaking down the protein.
Many people are unaware that peanut butter is also a very good source of liquid protein. Moreover, it tastes divine which makes it a perfect breakfast accompaniment.
10. Green Leafy Vegetables
The importance of green leafy vegetables cannot be stressed enough. Not only are they low in fat and calories, but are also loaded with minerals, vitamins, and dietary fiber.
Whenever leafy vegetables are eaten as part of salad or meal, they help in keeping us full for long, thereby also curbing the snack cravings.