Have you been working for months in the gym with no sign of that famous six pack? Then you might begin to ask the question: How do I get that six pack?!
To help you get on the right track, our personal health expert, Anne Louise, has the answer for you right here! It might come as a surprise but you actually need to leave the gym (just for a second) and go to your kitchen. Because that’s where the magic happens!
What You Need to Eat to get a Six pack
If you really want that six pack to shine you need to look at how much fat you eat on an average day. In other words, it’s a complete waste of time spending all those hours building muscle in the gym if there’s a layer of fat covering them up! But how do you then lower your fat intake? Well, the easiest way is to lower the energy you get from the food you eat. Below we have collected a couple of tips to help you get that six pack!
The first step towards a six pack is by creating a calorie deficit – basically, you need to eat fewer calories than you burn. Thus, the body will get its “fuel” from your own deposits of fat, e.g. the ones on your stomach that are covering the six pack. However, it’s important to note that the body sadly can’t be programmed to only burn fat from the stomach, (we wish it was that simple) so you need to be patient.
When you are creating a calorie deficit, one of the most important things is to have a balanced approach. Too big of a calorie deficit will affect your muscle mass and you will get the exact opposite result than intended. we always advise consulting a professional to help calculate exactly how many calories you need in a day. For a “quick fix” solution there are calculators on the internet to that can help you.
The Six Pack Diet
There are 5 main focal areas you need to look when you want to lower your fat intake:
1. Eat plenty of protein
Protein helps you to reach the feeling of being full faster. Actually, proteins are the macronutrient that saturates fastest per calorie. Furthermore, you burn more energy (and thereby calories) by converting proteins compared to fat and carbohydrates. Don’t be afraid of vegetarian sources of protein like beans and lentils which have proven to fill you up more than animal based protein.
2. Go for the coarse veggies!
Vegetables are low-calorie sources of carbohydrates compared to carbohydrates from more complex sources (bread, rice, pasta) and thus vegetables are a good substitute. Furthermore, vegetables are rich in fibers and water which contributes to feeling full faster. Replace some of your complex carbohydrates with vegetables and you will achieve a greater calorie deficit.
3.Keep your blood sugar stable with healthy fat
Healthy fat like nuts, avocado, and seeds are great when you want to achieve a calorie deficit. Besides its ability to stabilize your blood sugar, it adds some extra flavor to your food. So, make sure to add some healthy fat to your meals. However, keep your intake at a moderate level as there are twice as many calories per kilogram compared to protein and carbohydrates.
4. Cut down on refined carbohydrates
If you have a tendency to eat a lot of refined carbohydrates, there’s a lot of calories to be saved on this account! Sugar, cake, ice cream, and soda are your six pack’s worst enemy! So, in short: Cut down on these food products!
5.What types of food do you want to avoid?
It sounds so conservative, and maybe a bit boring, but there are no types of food you absolutely can’t eat! The only thing we recommend you not to eat… or rather drink… is, not surprisingly, ALCOHOL!
Why is Alcohol so Bad for Your Six Pack?
Alcohol and six packs don’t work well together. Not only are you drinking a lot of empty calories, but it also decreases your combustion and you will feel dehydrated (which will lower your ability to really “give it all you got” in the gym). So, optimally you shouldn’t be drinking any alcohol while you are trying to achieve a calorie deficit. Or, drink 2-4 alcoholic beverages a week maximum. Furthermore, remember to try and keep stress levels down as there’s a direct link between being stressed and fat accumulating around your belly area.
A great way to ensure that you are avoiding vitamin deficiency, and in general taking care of your health, adding daily supplements to your routine is a good idea. At NJORD, we personalize your supplements among others, to gender, activity level and diet.
If you want to know more about NJORD or take our test, take a look here!