Author: Hetal Mehta ( Sr.Dietitian)
Six-pack abs have come a long way from a trend to be part of the lifestyle. It’s no more a luxury made only by big celebrities, but it has become necessary for everyone to look fit and fab.
Here is the simple Indian Diet for Six Pack abs with the process of meals, six pack abs diet food lists, and the recommended timings when to intake foods.
Six-pack abs diet food list:
The foods are always filled with nutrients, proteins, minerals, carbohydrates, and other needed components for a healthy diet. Here is the list of six-pack diet foods that are best known as the Indian Diet for Six Pack Abs.
1. Apples: Apples always keep the body healthy in all possible ways. It contains a compound called quercetin, which helps to fight cancer, reduces weight, controls cholesterol, manages the digestive system, and also promote lung functionality for a healthy life.
2. Berries: Berries such as blackberries, strawberries, blueberries, and raspberry allows smooth blood flow in the body and increase muscle functionality.
Consider eating any of the berries to keep your body healthy and fit. It even increases the calories in the body and makes the muscles strong.
3. Banana: Bananas are rich in potassium and prevent puffiness, bloating, soreness, and cramps of the muscles while exercising which are experienced during bodybuilding workouts. Add a banana as a pre-workout snack and eat it every day for high potassium supply to the muscles to be strong.
4. Mushrooms: Re-check before eating mushrooms, as some may have allergic issues. Mushrooms can be eaten either in lunch or dinner. Do not eat deep-fried or deeply cooked mushrooms. Always choose healthy food.
5. Broccoli: Broccoli is a powerful food that has fiber, antioxidants, and low calories for healthy muscles. Broccoli is also considered the best diet food which removes bad cholesterol from the body and removes all the waste. Eat broccoli in any form and can be eaten in any of the meals.
6. Leafy Green Vegetables: Leafy greens such as spinach, kale, lettuce, etc. contain a large amount of calcium, vitamin A, B, C, D, E, and K, folic acid, and antioxidants to boost energy. The best way to eat greens is by adding them to salads, boiled greens, etc. This food can be eaten at any time of day.
7. Nuts: Nuts such as Almonds, cashews, etc. are healthy fats and have high carbohydrate content in it. These nuts are filled with proteins, fats, minerals, and other nutrients that help body muscles to grow stronger and keep the body fit and healthy. Nuts can be eaten at any time and either directly or added to any food.
8.Sea. Food: Seafood such as fish, Salmon, tuna, and mackerel are rich in omega-3 fatty acids, proteins, minerals, and other healthy components. Eating fish will energise the body more to making the workout more active. This will help in fat burning and increase metabolic activities in the body.
9. Quinoa: Quinoa contains 9 essential amino acids that the body may not produce in sufficient quantities. Quinoa is also believed to be a source of diet and considered the best breakfast for being fit and healthy. It has proteins, carbohydrates, magnesium, calcium, iron, and promotes IGF-1 to increase muscle growth. Quinoa can be eaten in many forms in any of the meals.
10. Eggs: Eggs produce energy, antioxidants, proteins, and amino acids to keep muscles clean and healthy. It is recommended for bodybuilders to eat only egg whites and avoid egg yolks to keep away from bad cholesterol.
11. Milk Products: Drink low-fat milk and choose low-fat milk products. Milk contains unique proteins such as casein proteins, whey proteins, which increase protein content. Consume milk 30 minutes of workout and immediately after the workout.
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Indian Diet for Six pack abs diet meal plan:
Change your Diet plan weekly. Keep yourself away from junk food, fast food, and saturated foods. Do not eat stored or packed foods. Always prefer to eat natural and organic foods. Never skip or avoid any of the below-mentioned meals.
- Breakfast
- Pre-Lunch Snacks
- Lunch
- Evening Snacks
- Dinner
Add more veggies, nuts, and other mentioned foods in every meal. Change the food item every day. Choose freshly cooked food. Choose a food menu according to the calories and other important minerals and components required to the body. Follow this Indian Diet for six-pack abs to get effective results.
Best recommended timings to eat Food:
- Drink 2-3 Glasses of warm water every morning on an empty stomach.
- Eat Breakfast between 7:00 AM to 9:00 AM
- Best time for Mid-Snacks is around 11:00 AM – 12:00 PM
- Eat Lunch at 1:00 PM – 2:00 PM
- Evening snacks can be eaten at 4:00 PM – 5:00 PM
- Always eat dinner from 7:00 PM – 8:00 PM
- Bedtime foods do not exceed 10:00 PM, and always consider liquids, fruits before going to sleep.
Tips for maintaining a proper diet chart for six-pack abs:
- Try a variety of foods that are allowed for your diet to increase the metabolism of your taste buds.
- Consider the foods that are high in protein, vitamins, calcium, and other needed minerals.
- Reduce calories naturally by changing eating habits and following a proper diet.
- Hydrate yourself more by drinking more liquids and water throughout the day.
- Never skip any of the meals and eat within the limit. Always choose organic and healthy foods.
Do you know? There is a saying that “Abs are made in the Kitchen, but not in the Gym”. This means eating healthy, being on a proper diet, and keeping yourself fit is always the main funda of the Indian Diet for Six Pack Abs, and many people follow it. Make sure to follow this Indian Diet for Six Pack Abs and make your absolute six-pack with the help of workouts and our diet food.
| Food Item | Calories (kcal) | Protein (gms) |
|
Early Morning |
||
| Traditional eggnog (4 eggs, low-fat milk, 2 tsp sugar ) (1 glass) |
223 | 12 |
|
OR |
||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
|
Breakfast |
||
| Aaloo Ka Paratha (3 Medium) |
486 | 9 |
| Curd (1 soup bowl) |
98 | 11 |
| Sprout salad (1 big cup) |
210 | 9 |
|
OR |
||
| Chicken sandwich (4 slices of brown bread ) |
415 | 30 |
|
Mid-Morning |
||
| 1 Grapefruit or Watermelon /Pineapple / Cantaloupe (1 whole / 1 big bowl) + 2 cheese slice |
60 + 120 | 6 |
|
Lunch |
||
| Brown rice pulao (1.5 cups) |
345 | 7.5 |
| Stir-fried broccoli, Cauliflower, and Mushrooms (1 big cup) |
50 | 3 |
| Mixed bean salad (red beans, chickpeas, soya beans ) (1 big cup) |
130 | 9 |
| OR | ||
| Fish curry (1 big cup) |
115 | 11.5 |
|
Evening |
||
| Paneer + Spinach roll / Sandwich ( 1 roti / 2 slice bread)+Fresh juice (Spinach, Celery, Green apple, Carrot, Beet, Ginger, Mint leaves, Orange or Lime ) |
220+44 | 12 + 1 |
|
Dinner |
||
| Quinoa and Corn Tikki with Black Bean Topping (3 Tikki + 50 grams of black bean) |
350 | 20 |
|
OR |
||
| Egg white omelette with Asparagus + Toasted brown bread (5 egg whites + 4 slice bread) |
100 + 200 | 20 + 6 |
|
Bed Time |
||
| Traditional eggnog (4 eggs, low-fat milk, 2 tsp sugar ) (1 glass) |
223 | 12 |
|
OR |
||
| Soaked almonds ( 40 gms ) Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
|
Pre-workout meals (15 mins before your workout) |
||
| Apple + Boiled potato salad + Grapefruit (1 whole + 2 medium + 1 ) |
100 + 60 | 2 |
|
Post-workout meals(5- 10 mins after your workout) |
||
| Soy protein isolates (25 gms) |
110 | 24 |
| Whey Protein Isolates (33 gms) |
130 | 25 |
| Skimmed milk (1 glass) |
86 | 8 |
| Total | 3080 | 172.8 |
Stay Healthy! Stay Fit! Never Miss a Workout! Be a Fitness Freak!
Contact: Dietitian Hetal Mehta for your personalised diet plan: WhatsApp : +91 99201 55827
