Weight Loss diet plan for abs
Listonic team
Updated on Nov 1, 2024
Want abs? Then your diet for abs needs to be focused on foods that burn belly fat and build core muscle. High protein low carb foods will define those muscles and extra hydration will reduce bloating. It’s about eating smart to make those abs pop.
Diet plan grocery list
Chicken breast
Salmon
Tuna
Eggs
Greek yogurt
Cottage cheese
Lean beef
Turkey breast
Spinach
Broccoli
Kale
Avocado
Blueberries
Strawberries
Oranges
Apples
Quinoa
Brown rice
Sweet potatoes
Oats
Almonds
Walnuts
Chia seeds
Flaxseeds
Lentils
Black beans
Chickpeas
Asparagus
Brussels sprouts
Cauliflower
Bell peppers
Celery
Carrots
Diet plan overview
Getting chiseled abs is more than just crunches; the abs diet plan is about eating lean proteins, whole grains, and cutting out sugar and refined carbs. This diet is all about foods that burn belly fat, which is key to revealing the abs underneath.
Macro balanced meals with portion control are here to keep muscle while losing fat. Not just looks good, but feels good from the inside out.
Foods to eat
Lean Proteins: Proteins like salmon, chicken breasts, and egg whites promote lean muscle growth and enhance weight loss.
Green Vegetables: Spinach, kale, and arugula are nutrient-rich while being low in calories.
Good Fats: Olive oil, avocados, and fatty fish help reduce fat in the stomach.
Complex Carbs: Quinoa, brown rice, and oatmeal are energy-giving foods that do not cause high insulin levels.
Hydrating Foods: Cucumbers, celery, and watermelon help reduce bloating.
✅ Tip
Foods not to eat
Refined Carbs: Foods like white bread, pastries, and noodles tend to encourage storage of belly fat.
Sugary Drinks: Sodas and fruit juices are nutritionally empty and full of calories.
Processed Meats: Sausages and deli meats are often high in unhealthy fats.
Alcohol: Beer and cocktails contribute to excessive calorie intake, leading to weight gain and bloating.
Trans Fats: Found in packaged snacks and fried foods, these unhealthy fats lead to belly fat gain.
Main benefits
This weight loss diet plan for abs relies on high-fiber and lean protein foods for the ideal middle section. It combines probiotic options, such as yogurt and kefir, that are designed to improve the health of the gastrointestinal tract and reduce bloating. It also contains a large number of monounsaturated fats found in avocados and nuts, which are important for fat loss in the tummy region.
📊 40.2% of American women have obesity (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with strawberries, chia seeds, and flaxseeds
- Lunch:Grilled chicken breast with quinoa, steamed broccoli, and avocado slices
- Dinner:Baked salmon with asparagus and a side of brown rice
- Snack:Celery sticks with cottage cheese
Day 2
- Breakfast:Oatmeal with blueberries, walnuts, and flaxseeds
- Lunch:Turkey breast salad with spinach, kale, bell peppers, and avocado
- Dinner:Stir-fried lean beef with Brussels sprouts and quinoa
- Snack:Apple slices with Greek yogurt and almonds
Day 3
- Breakfast:Scrambled eggs with spinach, bell peppers, and avocado
- Lunch:Tuna salad with kale, carrots, and lentils
- Dinner:Grilled chicken breast with cauliflower rice and roasted sweet potatoes
- Snack:Orange slices with cottage cheese and chia seeds
Day 4
- Breakfast:Greek yogurt parfait with blueberries, strawberries, and almonds
- Lunch:Salmon and black bean bowl with brown rice, avocado, and spinach
- Dinner:Baked lean beef with Brussels sprouts and quinoa
- Snack:Celery sticks with almond butter
Day 5
- Breakfast:Oatmeal with strawberries, flaxseeds, and walnuts
- Lunch:Grilled turkey breast with quinoa, asparagus, and bell peppers
- Dinner:Stir-fried tuna with lentils, broccoli, and carrots
- Snack:Cottage cheese with blueberries and almonds
Day 6
- Breakfast:Scrambled eggs with kale, spinach, and chia seeds
- Lunch:Salmon salad with celery, black beans, and sweet potatoes
- Dinner:Grilled lean beef with cauliflower rice and Brussels sprouts
- Snack:Apple slices with almond butter
Day 7
- Breakfast:Greek yogurt parfait with blueberries, strawberries, and walnuts
- Lunch:Turkey breast salad with kale, quinoa, and bell peppers
- Dinner:Baked chicken breast with brown rice, asparagus, and cauliflower
- Snack:Carrot sticks with cottage cheese
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
