You have been working out and your cuts are slowly showing up. It’s now time to bring the attention to your core muscles and focus on the abs diet. Check out these ten abs diet power foods and recipes for a flat stomach.

 

10. Almonds

 

The best source of alpha- tocopherol, a form of vitamin E that’s easily absorbed by the body. This vitamin is a strong antioxidant that helps prevent free radicals from damaging your body after workouts. Less exposure to free radicals means your muscles can recover and grow faster.

Best prepared as: Blueberry and Almond Muesli

Cooking instructions: Mix rolled oats, blueberries, plain soy milk and roasted sliced almonds. This makes one serving.

Nutritional value per serving:

Calories – 132 g

Total fat – 1.2 g

Dietary fiber – 3.6 g

Protein – 3.2 g

 

9. Plain Yogurt

The probiotics found in yogurt keeps the digestive system healthy by lowering the incidence of gas, constipation and bloating. As a result, your abs will also look flat.

Best prepared as: Pina Colada Yogurt

Cooking instructions: Mix 2 cups of plain yogurt, pineapple chunks and shredded unsweetened coconut. This makes 3 servings.

Nutritional value per serving:

Calories – 101 g

Total fat – 4.2 g

Carbohydrates – 11.2 g

Protein – 4.7 g

Calcium – 1%

Iron – 2%

 

8. Spinach

This vegetable is high in fiber, folate and beta- carotene that help fight the damaging effects of free radicals. The fiber content also keeps the stomach full without loading you up with too much calories.

Best prepared as: Easy Lemon Lentil Soup with Spinach

Cooking instructions: Cook 1 ½ cups of lentil in water. Add oil, garlic, tomatoes, spinach and turmeric. Stir in 2 tablespoons of lemon juice and season with salt and pepper. This makes 4 servings.

 Nutritional value per serving:

Calories – 160 g

Total fat – 2.0 g

Carbohydrates – 30.0 g

Dietary fiber – 5.0 g

Protein – 9.0 g

Vitamin A – 4%

Iron – 15%

 

7. Beans

This is one of the highly recommended foods to consider in the abs diet. Beans and legumes are low in fat and naturally rich in protein, fiber and iron. In fact, you can easily replace a meat- heavy dish with a serving of healthy beans.

Best prepared as: Three Bean Chili

Cooking instructions: Brown chopped onions in a pan. Add one pound of ground turkey and cook until done. Add in two cups of mixed chick peas, black beans and kidney beans. Season with salt and pepper then stir and bring to a boil. This recipe is good for 6.

Nutritional value per serving:

Calories – 270 g

Protein – 9.1 g

Vitamin A – 20%

Vitamin C – 8%

Calcium – 15%

Iron – 16%

 

6. Whole Grains

Whole grains provide that much needed energy when you are on a six packs abs diet. Consume only those that are least processed. Studies show that calorie-controlled diet rich in whole grains can trim down the extra fat from the waistline.

Best prepared as: Three Grain Salad

Cooking instructions: Boil ½ cup each of hulled barley, farro and bulgur until done. In a separate bowl, toss vinegar, onion, garlic and salt. Add in grains into this mixture and cook under low heat. Stir in chopped tomatoes, basil and season with black pepper. This makes 4 servings.

Nutritional value per serving:

Calories – 190 g

Protein – 5.0 g

Dietary fiber – 4.0 g

Vitamin A – 2%

Vitamin C – 4%

Calcium – 2%

Iron – 8%

 

5. Eggs

Eggs are good sources of protein and vitamin B12 that are important in breaking down fat especially in the mid- section. Research shows that eating an egg or two daily will not contribute to a rise in the cholesterol level.

Best prepared as: Herb and Onion Omelet

Cooking instructions: Brown chopped onion in olive oil then stir in two beaten eggs. Stir constantly until the egg starts to set. Sprinkle herbs, salt and pepper then top with a spoonful of cheese. This makes one serving.

Nutritional value per serving:

Calories – 110 g

Protein – 20.0 g

Dietary fiber – 1.0 g

Carbohydrates – 3.0 g

 

 4. Oats

Oats are rich in soluble fiber that attracts fluid and stays in the stomach longer. It helps in reducing blood cholesterol by binding with them and flushing them out of the body. This is an ideal addition to the abs diet program because it’s good for breakfast, before working out and during dinner.

Best prepared as: Pumpkin Oatmeal

Cooking instructions: Combine ½ cup oats, ¼ cup milk, one sliced banana and a pinch of cinnamon in a small pot. Stir under medium heat until the mixture becomes thick. Add in canned pumpkin and a dash of nutmeg. This makes one serving.

Nutritional value per serving:

Calories – 221 g

Protein – 5.0 g

Dietary fiber – 1.0 g

Carbohydrates – 39.1 g

Vitamin A – 48%

Vitamin C – 13%

 

 3. Raspberries

Raspberries are loaded with antioxidants and are good sources of fiber that keep the stomach full. They are also rich in vitamin C.

Best prepared as: Coconut Raspberry Healthy Bars

Cooking instructions: Mix 1 cup whole wheat flour, flaked coconut, sugar and nutmeg. Press the dough evenly into the pan. Spread over mashed raspberries over the dough. Bake until golden brown. This makes 5 servings.

Nutritional value per serving:

Calories – 60 g

Protein – 2.0 g

Carbohydrates – 18.0 g

Vitamin C – 10 %

Calcium – 13%

 

2. Peanut Butter

Peanut butter is packed with mono-saturated fats which are good for the heart. This food is commonly incorporated in the abs diet for men because it increases the testosterone level that helps in developing muscles and burning fat.

Best prepared as: Peanut Butter and Banana Smoothie

Cooking instructions: Simply combine 1 tablespoon of peanut butter, one medium banana and 10 oz. of skim milk. Add in 6 ice cubes and blend. This makes one serving.

Nutritional value per serving:

Calories – 395 g

Protein – 13.0 g

Carbohydrates – 65.0 g

Dietary fiber – 2.0 g

 

1. Lean Meat 

Lean meat is the most ideal protein source for the abs diet. Lean meats contain niacin and vitamin B6 and are also good source of zinc and iron.

Best prepared as: Buns with Turkey Filling

Cooking instructions: Cook a pound of ground turkey with minced onions and a small amount of seasoning. Then stuff into whole wheat buns with chopped lettuce and tomatoes. This makes 2 servings.

Nutritional value per serving:

Calories – 249 g

Protein – 9.9 g

Carbohydrates – 22.2 g

Dietary fiber – 1.8 g

So here are the ten power foods that will boost the abs diet. Try these simple recipes at home and you will definitely eat your way to a flat tummy. Let us know what you think.