Who doesn't dream of a toned stomach? To have defined abs, it's not enough to do a lot of circuits in the gym. It all starts in the kitchen, as food also plays an essential role in your physical fitness.
Therefore, it is important that you know which foods to favor and which to avoid. We also emphasize that a healthy diet and physical exercise contribute to a feeling of general physical well-being. Remember that all abs are different. Therefore, if you are inspired by Carolina Patrocínio's abs, know that the muscular structure of each of us varies. Accept your abdominal shape as it is and live a healthy life, because all bodies are different. Keep reading to discover which foods you should focus on and which ones you should leave on the supermarket shelf.
What should you consume?
Fruits and vegetables: low in calories but rich in antioxidants, fiber, vitamins and minerals, fruits and vegetables are a must-have for a healthy body. According to the review carried out on ten studies, published in US National Library of Medicine National Institutes of Health , eating at least four servings of fruits or vegetables per day is associated with a smaller waistline and a lower risk of weight gain.
Whole grains: oats, barley, buckwheat and quinoa are some of the foods you can and should include in your diet. In addition to being rich in fiber, which helps with digestion and regulate blood sugar levels, whole grains are a good source of vitamins and minerals.
Nuts and seeds: with fiber, protein and good fats, nuts and seeds are a good choice as a snack . Try pistachios, walnuts, almonds and Brazil nuts, as well as chia, pumpkin, hemp and linseed seeds.
Fish: rich in omega 3, which has a positive impact on heart and brain health and weight control, fish such as salmon, tuna, sardines and mackerel are good choices at meal time. Furthermore, fish is rich in protein, the perfect ally to achieve the physical results you want.
Legumes: lentils, beans and peas are rich in fiber, vitamin B, iron, magnesium, zinc and protein. The latter is related to improvements in body composition and reduction in abdominal fat.
Tea: green tea has long been linked to weight loss and fat burning, thanks to the presence of catechins, a phytonutrient with antioxidant action. Black tea and oolong tea are also good choices.
What should you avoid?
Sugary drinks: soft drinks and energy drinks contain large doses of sugar, which contributes to an increase in localized fat and weight gain.
Fried foods: in addition to being high in calories, fried foods contain trans fats, which are linked to an increased risk of heart problems, as well as increased weight and body fat.
Alcohol: no one says you can't drink an alcoholic drink every now and then. However, excess alcohol is linked to health problems and an increase in waistline.
Snacks with sugar: cakes, cookies and sweets are foods to avoid, as they contain a lot of sugar and are high in calories. Even with “healthy” products, read the labels and avoid all foods that have ingredients that begin with the word “syrup,” such as corn syrup, and those that end in “ose,” such as fructose, maltose, dextrose, sucrose, or glucose. All these words mean just one thing: sugar.
