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AbsFood s

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n I n c e I l l u s t r a t i o n s

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D u o n g

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6 App le sc ont a i n ant i ox i d ant po ly phe nols , w hi c hhe lp t o pr e v e nt y our bod y f r om s t o r i ng f a t ,

a c c o r d i ng t o aGe r m a n s t ud y .

27absfoodsIfyouwantasix-pack,eatingtherightthingsiscrucial.

Hereare thefoodsthatwillhelpbuildandrevealyourabs

1Broccoliis a low-calorie foodthats packed with fibre,which will fill you up

and help you to loseweight, according toresearch from the USDepartment of Health& Human Services.

2 Cinnamoncan help to bluntinsulin response in thebody, stopping you

from storing fat, saysan American study.

3 Cheddaris a good sourceof conjugated linoleicacid (CLA), which helps

you to lose weightand build muscle, aSwedish study found.

4 Mushroomsare a great low-calorie way to add bulkto stews and pasta

sauces, accordingtoAmerican research.

5 Sweetpotatoesare a low-GI food andresearch from the

US found they dontpromote fat storageby causing your insulinlevels to spike, unlikenormal potatoes.

Stepone

BurnfatEveryonehasabs,butyouwontbeableto seethemif theyrehiddenbeneatha layeroffat.Thesewillhelpyouburn itoff

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W o r l d M a g s . n e t

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Ab sFoods

7 Green teacontains moleculescalled catechins, whichhave thermogenicproperties andimprove metabolism,a study published inthe Chinese JournalOf IntegrativeMedicine found.

8 Chillipeppersare a great sourceof capsaicin, whichhelps to ramp upyour metabolism,saysa study in theAmerican Journal Of Clinical Nutrition .

9 Blueberriescan help to inhibitthe formation of newfat cells by alteringlipid metabolism,according to researchfrom the TexasWomans University.

10 Grapefruitcontainschemicals that reduceinsulin levels, whichin turn can causeincreased metabolism,American researchdiscovered.

Stepthree

EatmeatforproteinEatingplentyofproteiniscrucialifyouwant tobuildyourabdominalmuscles.Theseareallgreatsources,asshownbytheamountsofproteintheycontainper100g

11 Chicken 33g

12 Pork 32g

13 Lamb 36g

14 Duck 29g

15 Turkey 29g

1 6 B e e f 3 6 g

Gr a s s - f e d , f r e e -r ange be e f ha s t hem os t r e li ably hi ghle v e ls o f pr ot e i n and o t he r nut r i e nt s .

Steptwo

BoostyourmetabolismThiswillcauseyourbodytoburnmorecalories,helpingtomakeyouleanandexposeyourabs

W o r l d M a g s . n e t W o r l d M a g s . n e t

W o r l d M a g s . n e t

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Now youve got your diet sorted, find abs-building exercises at mensfitness.co.uk/abs

Stepfour

CycleyourproteinVaryingyourproteinsourceswillgiveyouawiderrangeofnutritionalbenets.Herearesomeofthebestnon-meatsourcesand howmuchtheycontainper100g

17 Tuna 30g

18 Parmesan36g

19 Pumpkinseeds 33g

20 Eggs 12g

21 Peanuts 24g

22 Soyabeans 39g

24 Oatsare rich incarbohydrates, whichboost serotonin levelsin the brain and create acalmingeffect, according

to research from IndianaUniversity East.

25 Orangescontain highlevels of vitaminC, whichcan helpto reduce levels ofstress hormones in

the blood, Americanresearch has found.

26 Walnutsare high infibre, antioxidants andunsaturated fatty acids,all ofwhichcan helptolower blood pressure

and stress levels, saysresearch from PennState University.

27 Salmonis a great sourceof magnesium, whichhelps to control cortisollevels, according to theCapital Region Medical

Centerin the US.

2 3 M i lk he lps y ou los e bod y f a t and bui ld m us c le , s ay sa s t ud y i n t he Am e r i c a n J o u r n a l O f C l i n i c a l N u t r i t i o n , m ak i ng i t a

pe r f e c t abs d r i nk .

Stepfive

ReducestressStressraiseslevelsofthehormonecortisol, leadingto fatstorageespeciallyin thecrucialwaistarea

W o r l d M a g s . n e t W o r l d M a g s . n e t

W o r l d M a g s . n e t

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