The ABS, or Abdominal Body System, the diet was created for men, but it has proven to be a very effective way to get a flat stomach and slim waist for women too.
What is the ABS diet all about - the rules
If you want to lose weight according to the ABS diet, you should choose products from 10 food groups that have been developed for the ABS diet (detailed list below). The ABS Diet recommends that you minimize processed carbohydrates, saturated fats, alcohol and corn syrup. It can, therefore, be safely considered a healthy diet that provides the body with all the necessary nutrients. The menu of this diet contains a lot of valuable protein - a minimum of 2 g per kilogram of body weight in men and slightly less for women. Protein speeds up metabolism and muscle building processes.
The ABS diet - 6 meals a day
The first and basic rule of the ABS diet is 6 regular meals throughout the day - 3 main and 3 small snacks. This frequency - we actually eat every 2 hours - is to ensure a feeling of fullness. It is not about limiting food, but about proper energy balance.
How much weight can you lose on the ABS diet - effects
As mentioned, eating 6 meals a day regularly is essential in the ABS diet. You do not need to meticulously count calories, but if you want to achieve visible results in a short time, i.e. lose 5-6 kg during a 6-week diet, it is worth providing the body with 1500-1600 kcal per day (men should increase this intake for about 400 kcal more). An indispensable element of this diet are exercises that help to burn calories and additionally increase the metabolism.
ABS diet – 10 food groups allowed
- Wholemeal bread and cereals.
They provide complex carbohydrates that release energy gradually, preventing spikes in blood glucose levels. Whole grain bread, pasta and groats are, among others a good source of magnesium, iron and folic acid, which ensure the proper functioning of the female body, especially the nervous system and muscles. It is also an invaluable source of fibre, reducing the feeling of hunger and ensuring the proper functioning of the intestines.
- Dairy products (skim milk, yoghurt, cheese, cottage cheese).
The calcium contained in the dairy products is essential in losing weight. Many studies show that 1200-1300 mg of calcium a day is enough to efficiently dispose of unwanted fat around the waist. In addition, warm milk makes it easier to fall asleep and regenerate at night, and the addition of cocoa will satisfy the appetite for sweets. In contrast, fermented milk drinks are a source of good probiotics that guarantee better metabolism and absorption of nutrients.
- Almonds and nuts.
As an excellent source of vitamin E, they activate repair and rejuvenating processes in the body. They contain many components of dietary fibre, calcium and B vitamins, which are very important for weight loss. You can munch them as a snack and add to salads - a few pieces a day is enough. It is also worth including almond milk in the menu (without giving up traditional cow’s milk and its products so as not to lose the calcium necessary in this diet) and almond flour, which works well as an addition to omelettes, pancakes and desserts.
- Olive and rapeseed oil.
The diet was developed almost 10 years ago when the slimming benefits of canola oil were not well known. Therefore, you can successfully replace oil with the latter fat. In recent years it has been proven many times that rapeseed oil is a composition of unsaturated fatty acids in ideal proportions (in this respect it is unmatched in the world of fats). We also have irrefutable evidence that it effectively supports the fight against abdominal obesity.
- Forest fruits, that is blueberries, blackberries, raspberries.
Forest fruits have a high content of such valuable elements as magnesium, phosphorus and significant amounts of vitamin C. They normalize blood sugar levels and regulate the actions of the digestive tract.
- Green vegetables.
They neutralize free radicals, i.e. molecules that have a negative effect on the body and accelerate its ageing. Their secret weapons contained in them are vitamins (including A, C and K), folic acid, beta-carotene, fibre, as well as calcium and magnesium. They strengthen the heart and circulatory system and help reduce excessively high blood pressure.
Eggs are low in calories (about 70 kcal each), contain wholesome protein and fill you for a long time. They are rich in well-absorbed vitamins A, D, E and K, they also contain, among others magnesium, potassium and unsaturated fatty acids needed by the heart and other muscles.
- Turkey and other lean meats and fish.
Poultry and turkey especially are packed with nutrients and low in calories. It is a good source of, among others niacin, selenium, zinc and vitamin B6 - the deficiency of the latter may make slimming difficult, while selenium is involved in the metabolism of thyroid hormones responsible for the correct metabolic rate. In turn, niacin supports the work of the nervous system and participates in the metabolism of proteins, fats and carbohydrates.
- Peanut butter without sugar.
Ideally, peanut butter should contain at least 90% peanuts. Nuts are very rich, in B vitamins responsible for the conversion of fats into energy and better use of carbohydrates. They also contain the power of unsaturated fatty acids to help you regain a healthy weight. Peanut butter is also a great alternative to unhealthy snacks such as crisps or salty peanuts.
- Whey protein.
It is easily digestible and accelerates intestinal peristalsis. It enriches the bacterial flora in the digestive tract, and thus strengthens the immune system and the absorption of nutrients. In its powdered form, whey protein can be added - like fresh whey - to smoothies and fruit juices.
Each meal should contain products from at least two food groups. In addition, even a small snack should contain even a little portion of protein. People on the ABS diet not only do not count calories, but also once a week, but only for one meal, they can eat whatever they want. Even a fatty pork knuckle, four mugs of beer or a bag of chips are allowed.
Besides, never starve yourself by drinking any drinks indefinitely. Contrary to appearances, liquids also have their own calories, often more fattening than those in solid products. You definitely have to say goodbye to the alcohol during the diet. It has been proven that alcohol causes the body to burn fat by almost 40 per cent slower. Instead of alcohol, it is much better to introduce mineral water, green tea and skimmed milk to the diet.
ABS diet - advantages
It is a low cholesterol diet, with a high content of unsaturated fats (including omega-3), providing a large dose of vitamins, especially from the B group, and vitamins C, A, E. I would recommend this diet to people with cardiovascular diseases. Taking into account the composition of the ABS diet and the emphasis placed on the proportion of nutrients, I believe that you can actually lose weight, but this applies more to men and those who exercise regularly.
ABS diet - disadvantages
Six meals a day - the regularity and quantity required by the ABS diet are difficult to implement in practice. An additional difficulty is the method of preparation and the number of products needed to prepare one dish (not to mention the whole day).