Six packs abs and your diet

There is unfortunately no getting around it. If you want to get flatter firmer abs, then you will need to modify your diet accordingly so that you get the best possible chance of getting a flatter firmer stomach.
This means that you will need to stay away from all those foods which you so love to eat, and get onto a healthier eating scheme. And you know what that means – no junk foods, no processed foods and no extraordinary amounts of sweets!
What to eat for abs diet?
Okay, so you can have a little of these things, sometimes. You just need to cut it out from your diet so that you’re not eating these all the time! It’s as simple as that.
Of course, you know that it’s not going to be that simple, just as you know that you will have to struggle to stop yourself from giving in to temptation and binging on those who are mostly bad for you.
But the best thing that you could do for yourself in trying to lose that tummy roll and trying to get your abs up to shape is to get your diet under control. If you have a raging diet, one that inflicts added sugars and mounds and mounds of unhealthy carbohydrates and fats on your body, then it’s very doubtful that you will ever see hide-nor-hair of that six-pack you want.
It is this problem which I have addressed in this particular section. To that end, I have included a few easy, yet healthy recipes which you can make, without too much of a fuss or fanfare, and which, if you have a family to cater for as well, you will find that your kids will eat as well.
Just remember to keep your diet under control, and to eat a healthy and balanced diet, at least sometimes.
You will also want to eat regularly – no skipping meals like you used to. A healthy balanced diet means that you also need to eat regularly. Or if you wish to, instead of eating three square meals a day, why not try and eat about five to six smaller meals every day.
You might find it easier to do this, and it’s a perfectly acceptable way of keeping to your diet plans, not to mention the fact that it also has the added bonus of keeping those snack cravings down to a minimum since you’re eating during shorter intervals and therefore not allowing your blood sugar levels to drop.
It’s when your blood sugar levels drop that you will find yourself reaching for the nearest food, which most times happen to be something which is also unhealthy for you.
So in reality, by eating five to six smaller meals a day, you are keeping to a regular diet, and you are also keeping your blood sugar levels at a stabilized level, which is essential if you want to avoid snacking.
This is also helpful for you when you want to have an intense exercise session, as having stable blood sugar levels is vital to help your body work properly.
And since we’re on the subject, I would also just like to point out that you shouldn’t eat before a workout session, or after a workout session, at least not for a couple of hours yet.
You do need to be fueled up and have the energy to get through your workout, but if you eat too near the time when you will be working out, you won’t have a pleasant time of it, not to mention the fact that some people get cramps, etc., when they do this.
Fight the cravings
Listed below are a few foods which have been known to help you fight cravings, and these you will find are very good at doing their job.
So if you’re not the type, or you simply don’t have the time to have five to six smaller meals a day, just munch into one of these along with a simple tea or a coffee (not laden with cream or sugar!), and you will find that you are better off for it.
As long as you stay away from the processed sugars and the sugar-laden drinks and snacks, you should be fine, really, but the few snacks which I have mentioned, are good in and of themselves and can help you to get a good start.
- Apples – need I say anything more? (Actually, fruits of any kind should be alright as long as you remember to eat these in moderation as well.)
- Pretzels – one of the favored methods of snacking, this is good for you as long as there is no added anything on it.
- Pine nuts – these are supposed to be good for you and they also help to keep you feeling full, but stay away if you have any nut allergies!
- Oatmeal – now I know for a fact that oatmeal is something which is not only good for you, but that is also tasty. And it works too, as long as you don’t load it with too much milk and sugar.
- Cheese – a little goes a long way, and loading a thin slice or two of cheese onto a whole wheat slice of bread is a great way to go about getting a healthy snack.
- Air-popped Popcorn – again, this is good for you, as long as it is the air popped variety, and as long as you don’t add loads and loads of butter on to it.
- Corn on the cob – need I more? (Just keep the melted butter or salt to a minimum if you must have some!)
- Homemade granola bars – these are easy and simple to make, and they are a hundred times healthier for you than most of the store-bought varieties, for the simple reason that you know what exactly goes inside it.
- Chewing gum – now I know that sounds a little weird, but have you ever tried chewing gum all day? Not only does your jaw hurt, but you also don’t feel like eating too much. Use the sugar-free variety of course!
- Green tea – so alright, other teas and coffees are also good for you to drink as long as you don’t load them up with cream and sugar, but the fact of the matter is that green tea is simply good for you, no question about it.
So while healthy black tea and coffee can help you to control your cravings, green tea can help you to control your cravings, and is also good for you to boot!
Healthy recipes
Just to give you a good idea of what you can do in the kitchen, I have given you a few dishes below which are healthy for you as well as being tasty. These are all just ideas that you can use and expand upon to create fabulous meals, and which won’t take up too much of your time.
You will also find that eating food that you cook yourself is far healthier for you, than anything you could find in a restaurant, even one of the best. Besides which, I at least, find that it’s therapeutic to cook, especially since I don’t take all that long over it to begin with.
Just about all of the dishes which I have mentioned below can be cooked in a half hour or less, so you can see the appeal of them, right?
Main dishes
This section contains a few main dishes which you can very easily cook, and which can be eaten as a meal in and of them, or which can be joined with another dish or two to make a larger meal.
Salmon pasta in parsley sauce
You will need: 450g Salmon fillet, skinned
2 cups uncooked Pasta of your choice
⅔ cup Crème FraÎche, (you can use the low-fat variety if you want)
6 oz, (a handful) of Cherry Tomatoes
3 tbsp freshly chopped Parsley
Grated rind of ½ an Orange, (finely grated)
Salt and Pepper to taste
How it works: You will need to first wash and dry out the salmon fillet, before cutting it into roughly 1 inch cube pieces. Place this in a Pyrex dish and cover with foil.
Next place a large pan of salted water on the stove and bring to a boil. Add in the uncooked pasta, and place your Pyrex dish containing the cut salmon pieces over this. Try not to cover the pan completely as otherwise the pasta will boil over.
Cook both the pasta and the salmon for about 10-12 minutes, before draining the pasta.
Take a large bowl and mix together the remaining ingredients (excepting the tomato). Next toss in the pasta with the now-cooked salmon, and the tomatoes. Add salt and pepper to taste.
Cumin seed Rice
You will need: 100g of uncooked Rice
2-3 tsp Cumin seeds, (to taste)
200ml Water
2 Spring Onions, finely sliced
5-6 Shallots, finely sliced
A handful of finely sliced Leeks, either the leaves or the stalk will do
2 tbsp Olive Oil, or Butter
Salt to taste
How it works: Wash the rice first, then either use a rice cooker to cook the rice, or place the rice in a large pan. You will need to add the water before placing the rice on the stove. (The cooking times of the rice will vary, so check the packaging for cooking times)
When the rice has cooked, fluff it with a fork to separate all the grains. To find out whether the rice has cooked, take a few grains onto the end of a fork and mush it.
(If you can still feel grain, then the rice needs to cook for a little longer. If the rice only feels soft however, it is cooked and you can take it off the stove.)
Take a wok, or a deep frying pan, and set it to heat over the stove. When your pan is hot, add the oil or the butter along with the spring onions, shallots, leeks and the cumin seeds.
Add a dash of salt to taste and fry in the wok until everything is a nice golden brown color. Turn off the heat of the stove and then add the fluffed up rice to this and mix in thoroughly.
Serve with your choice of side dish. Or if you want to make this is a meal in itself, add in some cooked chicken breasts, or other meat, veggie, or seafood of your choice.
Broccoli and Cauliflower Gratin
You will need: 1 small head Broccoli
1 small head Cauliflower
1 cup Cheddar Cheese, grated
⅔ cup plain Natural Yoghurt
2 tsp Breadcrumbs
1 tsp Mustard seeds
Salt and Pepper to taste
How it works: Wash both the broccoli and the cauliflower heads, then section into small florets. Set a medium sized pan of water on the stove while you are doing this.
When the water is boiling add salt to taste, and then add in the broccoli and cauliflower florets to the boiling water. Lower the heat and allow the florets to cook for about 3-4 minutes or until tender.
Do not keep on the fire for too long as this will overcook the broccoli and the cauliflower. At this time, preheat your grill.
While the broccoli and cauliflower are cooking, take a mixing bowl and mix the yoghurt, cheese and the mustard well, remembering to season the mixture with pepper.
When the florets are cooked, drain them thoroughly and place in a baking dish, or a dish you can place under a hot grill.
Spoon the yoghurt mixture over the florets, and then evenly sprinkle the breadcrumbs over this. Place under the heated grill and keep only until the breadcrumbs and yoghurt mixture turns a golden brown.
Veggies
This section contains some vegetable dishes which are great either as stand-alone dishes or as an accompaniment.
Pan-Grilled Bruschetta
You will need: 1 Ciabatta roll, halved the long way
125g soft cheese of your choice
1 large Tomato, sliced
1 medium red onion, sliced finely
2 large handfuls of chopped, mixed Salad leaves
A dash of Olive Oil
Salt and Pepper to taste
How it works: You will need to first set a grill pan to heat. Place your ciabatta halves on the heated grill pan and lightly toast on each side.
While you are doing this, wash and toss the salad leaves into a bowl, adding a dash of olive oil, salt and pepper to taste.
When the ciabatta roll halves have been toasted, take off the heat, and place the finely sliced red onions on top of each half. Next place the tomatoes over the red onions, and then the salad.
Finally, crumble your cheese over the top of each half and sprinkle with some olive oil and pepper to taste.
Healthy Bean dish
You will need: 200g Runner Beans (or any bean of your choice)
1 small Onion, sliced finely
2 cloves Garlic, crushed
½ tsp Chili Powder
½ tsp Turmeric
½ tsp Mustard seeds
2 tbsp Olive Oil
Salt and Pepper to taste
How it works: Wash and string the beans if necessary, then chop them into 1 inch length pieces. While you are doing this, set a pan on the stove to heat up.
When the pan is hot drizzle the Olive Oil into the pan, add the crushed garlic cloves and allow to brown gently. Next add the finely sliced onion, allowing this to brown as well.
Before the onions turn fully brown however, add in the mustard seeds, the chili powder and the turmeric.
When the onion is a medium golden brown color, add in the chopped beans, the salt and the pepper.
Keeping the pan on a medium-high heat, cook the beans for about 5-7 minutes, or until cooked.
Do not cover the pan while the beans are cooking, and do not leave on the stove for longer than necessary as otherwise the beans will lose their vibrant green color.
Meats, Fish, Poultry
I believe the section header in this case gives you all the information that you need to know! (And just in case it didn’t – this section has a few recipes for meat dishes, fish dishes and chicken dishes.)
Grilled Salmon Steaks
You will need: 2 wild Salmon steaks, with about a thickness of 1-1½ inches
1 medium Onion, sliced
A handful of freshly chopped Parsley or Coriander leaves
Fresh Lemon juice, to taste
A dash of Olive Oil
Salt and Pepper to taste
How it works: Wash and de-skin the salmon steaks if possible. Set aside to dry out and prepare the remaining ingredients. While you are doing this, heat up a griddle pan.
When the pan is hot drizzle about 2 tbsp of Olive Oil onto it, then add the sliced onion to it. Brown the onion, then take from the pan and keep it separate.
While the onions are browning, take the salmon steaks and rub salt and pepper over it. Next, add the salmon steaks to the hot griddle pan. If necessary, drizzle some more olive oil over the steaks.
Allow the salmon steaks to cook for about 10-15 minutes depending on the thickness of the steaks. Turn over the steaks when they are cooked about halfway through. (This is noticeable in the change of color of the salmon steaks.)
When the salmon steaks are nearly cooked, add the freshly chopped parsley or coriander leaves. Add the onions at this point as well as some more salt and pepper to taste if you feel that you need it.
Just before taking off the stove add a dash of lemon juice and serve hot with a side of baby potatoes in their jackets.
Grilled Chicken Breasts with Broccoli
You will need: 1-2 chicken breasts
1 large Tomato, sliced
1 small head Broccoli, separated into florets
4 Spring Onions, sliced
2 tbsp Olive Oil
2 tbsp Flour
1-2 tsp dark Soy Sauce
¼ tsp Chili Powder
¼ tsp Cumin Seeds
A dash of Lemon Juice
Salt and Pepper to taste
How it works: Wash and dry the chicken breasts, then cut into cubes roughly about 1 inch in size. Place into a bowl and lightly flour the chicken breast cubes.
Next place your griddle on the stove and heat. While this is happening, prepare the remaining ingredients. When the griddle is hot add the olive oil to it, then add the chicken breast cubes.
Allow this to cook for about 18-20 minutes turning occasionally so the chicken doesn’t get burnt. About halfway into the cooking, add the remaining ingredients into the griddle (except the dash of Lemon Juice).
Allow to cook until both the broccoli florets and the chicken, are done. Serve piping hot over a bed of hot steamed rice, or as meal by itself. For greater taste, add some chopped red peppers to the chicken while it is cooking.
Pepper Steaks
You will need: 4 Beef Fillet Steaks, sirloin will also do
1 cup readymade, jellied Beef Stock
½ cup Butter
3 tbsp Olive Oil
2 tbsp Brandy
1 tbsp, both Black and White peppercorns crushed coarsely
1 clove Garlic, halved
Salt and ground black pepper to taste
3tbsp freshly chopped Chives
How it works: You will first need to make a chive butter. To do this, take ¼ cup of the butter and beat the butter until soft.
Then add the chopped chives and salt and pepper to taste, and beat the butter again, this time to mix things in. When this is done, shape the butter into a roll, wrap it in foil and place in the fridge.
Next, take the steaks, and brush over with the olive oil. Press the peppercorns into both sides of each steak, and leave aside for the moment.
Take a large frying pan, and brush both of the cut halves over the pan, rubbing the cut sides over it. Place the pan on the stove and add the remaining oil and the butter.
When the butter has melted and the oil is hot, add the steaks to the pan. Fry the steaks for about 4-5 minutes on each side, keeping it longer if you like your steaks well-done.
When the steaks are cooked, take them out of the frying pan and leave aside for a moment. You will now be preparing the sauce to go along with it.
Add the beef stock and the brandy, to the pan, bring to a boil and reduce the whole by half. Your sauce is now done.
When ready to serve, take out the chive butter and cutting it into four equal parts, place a pat of the butter over each steak then ladle the sauce over the steak.
Lamb Kebabs with Cucumber Raita
You will need: For the lamb
1 kg lean, boneless Lamb, cut into small chunks
1 large Onion, finely chopped, or grated
1 Lemon, juiced, and grated for the rind
⅓ cup Olive Oil
1½ tsp Caster Sugar
5 fresh Thyme or Rosemary sprigs
3 Bay leaves
Salt and pepper to taste
For the Raita
1¼ cups Greek yoghurt
½ a Cucumber
1 Green Chili, seeded and finely chopped
¼ tsp Cumin powder
Salt and pepper to taste
How it works: Wash and cut the lamb into chunks, then place in a bowl. In another bowl mix together the remaining ingredients for the lamb kebabs, adding salt and pepper to taste.
Pour this mixture over the lamb chunks. Mix in thoroughly and allow the meat to marinate in the fridge.
While the lamb is marinating, prepare the cucumber raita. Dice the cucumber into small chunks, and place in a bowl. Add in the seeded and finely chopped green chili to the cucumber and mix in well.
Add in the remainder of the ingredients for the raita and mix well, adding salt and pepper to taste. Set aside, preferably in the fridge until it is time to serve it.
When the raita is prepared, preheat your grill and take out the lamb chunks from the fridge. Take a number of skewers and thread the marinated lamb chunks onto them.
When all the meat has been threaded, place under the grill for about 10 minutes, remembering to turn the skewers at least twice in that time so the meat is cooked all over.
Garnish with rosemary and thyme if you wish, add some lemon wedges and serve with the raita.