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ABS Diet Food List (+ Shopping List and PDF)
August 23, 2023
Are you looking for a way to get abs? The abs diet is a popular approach that claims to help you lose weight and get six-pack abs. It is a low-carb, high-protein diet that was created by fitness expert David Zinczenko. It is divided into four phases, and it’s designed to help you lose weight, build muscle, and get abs. In this article, we will delve into the topic guided by our shopping food list, created to fit this diet.
Table of contents
ABS Diet Shopping List
ABS Diet Guidelines
ABS Diet Food List Breakdown
What Else to Keep in Mind?
Conclusions
ABS Diet Shopping List
Meats/lean protein
Fat-free or low-fat dairy
Non-starchy vegetables
Healthy fats
Condiments
Other
ABS Diet Guidelines
The ABS diet is based on eating a variety of healthy foods that are high in protein, fiber, and healthy fats. These foods will help you feel full and satisfied, while also providing your body with the nutrients it needs to build muscle and burn fat.
This diet consists of four phases: The Burn Phase, The Reshape Phase, The Maintain Phase and The Keep Phase.
You start off with the first one for about 2-4 weeks, where you work on losing weight quickly. Then you proceed to the Reshape phase for more than a month to tone your muscles and get abs. In the Maintain phase, you will focus on maintaining your weight loss. You will continue this phase for about 4-6 weeks and then pass to the last one, where you carry on with eating a healthy diet and exercising regularly. This last phase is for life.
On the ABS diet, it is recommended to eat six small meals throughout the day. This will help you keep your metabolism revved up and prevent you from getting too hungry. You should also aim to eat until you are satisfied but not stuffed.
ABS Diet Food List Breakdown
Meats and lean protein
Meats are a good source of protein, which is important for building muscle and burning fat. However, not all meats are created equal. Some meats are high in saturated fat, which can contribute to weight gain and heart disease. On the ABS diet, it is best to choose lean meats that are low in saturated fat, such as chicken or turkey breasts.
Lean protein is a type of protein that is low in fat and calories. It is a good choice for people who are trying to lose weight or maintain a healthy weight. Lean protein can be found in many different foods, including tofu, eggs, and beans.
When choosing meats and lean proteins, it is important to look at the fat content – the lower, the better. You should also try to choose meats that are grilled, baked, or roasted instead of fried.
Dairy products
Dairy products are a good source of protein, calcium, and other nutrients. They can be part of a healthy ABS diet, but it is important to choose low-fat or fat-free options. They are lower in calories and saturated fat than full-fat dairy products. Some examples of low in fat or fat-free dairy products are: milk, yogurt, or cheese.
Dairy products are very important in the process of building muscle and burning fat. Thanks to calcium, they also help with bone health.
When buying dairy products, look for the ones that are fortified with calcium and vitamin D. You can add them to smoothies, yogurt parfaits, and other healthy snacks.
Non-starchy vegetables
Non-starchy vegetables are a good source of vitamins and minerals, including vitamin C, potassium, and fiber. Fiber helps you feel full and satisfied, which can help you eat fewer calories overall. They are also low in calories and carbohydrates, making them a good choice for people who are trying to control their body weight.
When choosing non-starchy vegetables, it is important to look for a variety of colors. This will ensure that you are getting a wide range of nutrients. You should also try to choose vegetables that are in season, as they will be more flavorful and nutritious.
Here are some examples of non-starchy vegetables: spinach, kale, collard greens, asparagus, peppers, and cucumbers.
Healthy fats
Healthy fats are a good source of energy and can help you feel full and satisfied. They are also important for brain health and the absorption of vitamins. Healthy fats are a good source of essential fatty acids, which play a crucial role in many bodily functions. They also help to keep your cholesterol levels in check.
When choosing healthy fats, it is important to look for fats that are liquid at room temperature. They are more likely to be unsaturated fats, which are the healthier type. Choose avocados, olive oil, nuts, and seeds.
You can add healthy fats to salads, smoothies, and other meals or use them as cooking oil.
Condiments
Condiments are a great way to season your food without adding a lot of calories or fat. There are many healthy condiments that can be enjoyed on the ABS diet. They are a good source of flavor and they make you enjoy your meals more. They can also help you stay hydrated and get essential nutrients.
It is recommended to look for condiments that are low in calories, fat, and sugar. You should also try to choose condiments that are made with natural ingredients, like mustard, salsa, or hummus.
Remember to check the composition of the products, and however good they are, use them with moderation.
Other foods
In addition to the foods mentioned before, there are a few other foods, or rather drinks, that can be enjoyed on the ABS diet. These include:
Water: Water is essential for good health and can help you stay hydrated. It is also a zero-calorie beverage, so you can enjoy it without worrying about gaining weight.
Tea: Tea is a healthy drink that can help you stay hydrated and boost your metabolism. There are many different types of tea to choose from, so you can find one that you enjoy.
Coffee: Coffee can help you stay alert and focused. It is also a good source of antioxidants. However, it is important to limit your caffeine intake to 400 milligrams per day.
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What Else to Keep in Mind?
What Foods to Avoid?
There are a few foods that should be avoided on the ABS diet. These include:
Processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They can also be low in nutrients.
Sugary drinks: Sugary drinks are a major source of empty calories. They can also contribute to weight gain and tooth decay.
Fried foods: Fried foods are high in unhealthy fats. They can also cause weight gain and heart disease.
Alcohol: Alcohol is high in calories and can be a reason for weight gain. It can also dehydrate you and make it harder to lose weight.
To make avoiding these foods easier, we suggest cooking at home more often, choosing whole, unprocessed foods whenever possible, and reading food labels carefully.
What are the Cons of the ABS Diet?
The ABS diet is a popular diet that promises to help you lose weight and get abs. However, there are some potential drawbacks to this diet that you should be aware of:
The ABS diet is very restrictive. You are only allowed to eat certain foods, and you have to eat them in specific amounts. This can be difficult to follow, and it can lead to feelings of hunger and deprivation.
It is not sustainable for long-term weight loss. If you follow the diet too strictly, you may lose weight quickly, but you are likely to regain it once you go back to your old eating habits.
It has not been studied extensively, so there is no guarantee that it is safe for everyone. If you have any health concerns, you should talk to your doctor before starting the ABS diet.
Conclusions
The ABS diet is a high-protein, low-carb diet based on the idea that eating more protein and fewer carbohydrates will help you burn fat and build muscle. It is a popular approach, but you have to keep in mind that it is very restrictive, and can be difficult to follow for long periods of time.
If you are curious about trying it out, we hope that our article was of interest to you and that our specially prepared food diet list will be your companion throughout the journey.
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
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