You will need to burn more calories each day than you consume if you want to get a tortoiseshell abs. Remember that compensating for your workouts by eating more could be counterproductive. Calculate how many calories you will need to consume to lose weight and start right away. Here is a simple 5 day diet you can follow.
Steps
Step 1. Day 1:
Eat a cup of oatmeal and fresh fruit for breakfast, a turkey breast and vegetable sandwich for lunch, and stir-fried chicken for dinner. This menu will offer you fiber, antioxidants, proteins, vitamins, minerals and healthy fats with minimal calories.
- Make your own oatmeal to avoid the added sugars and salt from prepackaged packages by sweetening them with honey or brown sugar and garnishing with fresh fruit, a tablespoon of dried fruit or seeds, and cinnamon or nutmeg powder.
- Use wholemeal bread and vegetables (preferably without mayonnaise) for the sandwich and consider vegetables such as celery, red peppers, carrots or cucumbers. If you'd rather have a sauce for dressing vegetables, choose a lentil hummus or a homemade white bean sauce instead of using oil and salt or cream.
- For dinner, add as many fresh vegetables as possible to the meat, but don't use more oil. Season with spices such as fresh herbs and chili to flavor the meat without using salt. Substitute whole-grain pasta or rice for traditional processed starches.
Step 2. Day 2:
make a homemade muesli for breakfast, a spinach salad with a hard-boiled egg for lunch, and grilled salmon and vegetables for dinner. This menu will offer you plenty of proteins, carbohydrates, healthy fats, fiber, vitamins and minerals to have the energy you need to perform your workouts well. Add a glass or two of skim milk to your lunch or dinner to help your muscles recover after workouts.
- Use fresh, undried fruit in your muesli (it's rich in air and water and will make you feel full faster), skim milk or yogurt (healthy fats are key - you don't have to eliminate them completely), and don't use more than a quarter of a mile. cup of nuts or seeds in the recipe.
- Add more fresh vegetables to the spinach if you like and use oil and vinegar to season them. If you want a richer dressing, add some Dijon mustard or turmeric powder.
- Glaze the salmon fillets with fruit juice or olive oil and garnish with herbs before serving with brown rice and roasted or grilled vegetables such as zucchini, tomatoes or eggplant.
Step 3. Day 3:
Make an egg white omelette for breakfast, a grilled cheese and vegetable sandwich for lunch, and lentil soup for dinner. Use no more than a tablespoon of olive oil or vegetable oil for each recipe, and buy some light cheese to avoid unnecessary saturated fats. This combination of meals guarantees you plenty of nutrients with very few calories, and offers the right amount of fat for the lean diet that you need.
- Try a variety of vegetables in the omelet, such as asparagus, tomatoes, and mushrooms, and serve it with a side of fresh berries, half a grapefruit, or a quarter of a pomelo.
- For the lentil soup, add more vegetables, such as mashed carrots or tomatoes, and garnish with two tablespoons of fat-free sour cream.
Step 4. Day 4:
Mix a white yogurt and a fresh fruit parfait for breakfast, eat a tuna sandwich for lunch with fresh vegetables and grilled chicken with vegetable skewers for dinner. This menu is packed with protein, some carbohydrates to give you energy, and a healthy amount of essential fatty acids, antioxidants, vitamins and minerals.
- If you want to add cereals to your parfait, choose a brand with no added sugar and with whole grains. If you want to increase your protein intake, replace yogurt with sugar-free, fat-free Greek yogurt.
- Avoid using mayonnaise in your tuna salad, replacing it with a homemade vinaigrette and adding red onions, low-sodium pickle juice, and a handful of fresh dill.
- When preparing the skewers, limit the meat to 80g if you are a woman and 110g per serving if you are a man. Add lots of vegetables, such as peppers, onions, mushrooms, tomatoes, and zucchini.
Step 5. Day 5:
make whole grains with skim milk and a cup of fresh fruit for breakfast, a plate of brown rice and vegetables in a pan with tofu or lean beef, and grilled halibut with fresh fruit sauce and baked sweet potatoes for dinner. This menu features morning and afternoon carbs, followed by healthy fats, protein, fiber, antioxidants, and other nutrients. Your body will need these extra carbs to get through the last day of cardiovascular and muscle training before letting your abs rest for a day or two.
- Sip skim milk for lunch to get more protein, whey and nutrients that your muscles need to regenerate and build bulk.
- Garnish the baked potatoes with ground ginger and cinnamon, lean sour cream and pepper, or caramelized onions and garlic in a balsamic reduction.
Method 1 of 1: Snacks and Rest
Snack smart. Your meals should be 3-5 hours apart. In between meals, have a nutrient-rich snack. Avoid snacks that are high in calories, sugar, fat, or salt. Choose fresh vegetables or fruit, whole-wheat crackers with low-fat slices, homemade coffee with skim milk, an apple or banana, or 5 sheets of nori.
Step 1. Continue to eat a healthy diet on rest days
After a long week of hard work, you may be tempted to binge on restaurant foods, snacks, and sweets.
Step 2. Eat a little less on rest days to compensate for the fewer calories burned
On rest days, it's more important than ever to fill up on lean vegetables and protein.
Step 3. Resist the urge to drink alcohol on rest days
Step 4. If you eat away from home, limit your portions and choose leaner options in small quantities, such as grilled chicken sandwiches, baked potatoes with vegetables, soups, and salads with separate dressings
Advice
- Drink more water every day. To find out how much water you should drink at least each day, divide your weight by 34; this is the number of liters of water you should drink. A 75kg person should drink at least 2.2 liters of water per day. It will seem like a lot, but you will also get water from the foods you eat, and you can also drink tea and fruit juices to reach that amount.
- Avoid junk foods, drinks and alcohol. Your goal will be to eliminate all calorie-rich, nutrient-poor foods. Sweets, fried foods, and beer won't help you lose the fat that hides your abs. The sooner you eliminate junk foods from your diet, the sooner you will see results for your efforts. If you find that this step is difficult for you, ask yourself how long you are willing to follow the ab workout program and diet before reaching your goal. If you don't respect the rules, it will be harder to get results, and if you haven't noticed it yet, it's hard enough.
- Learn the right portion sizes. It is not enough to eat a lot of healthy food. You will need to eat the right amount of healthy food to have a tortoiseshell abs. Print out a guide to help you estimate the correct portion sizes for grains, lean meats, fats, dairy, fruits, and vegetables.
- Have breakfast every day. Many people skip breakfast because they don't have time, but doing it allows you to speed up your metabolism and avoid eating too many calories throughout the day. Cereals don't take long to prepare and eat, and you can choose from many healthy alternatives. If you're short on time, you can buy a box of breakfast bars or smoothies and take one with you before you leave for work or school. Some commercially available breakfast bars are an excellent source of fiber. Even an apple or a yogurt will be better than nothing.
- You will still be able to eat a lot of food and lose weight, just avoid exceeding the amount of fat and calories you need to eat every day and ingest as many nutrients as possible.
- Replace refined grains with whole grains. Scientific studies have shown that people who eat only whole grains (in addition to 5 servings of fruit and vegetables, 3 servings of low-fat dairy and 2 servings of lean meat, fish or poultry per day) lose more belly fat than those who follow. the same diet but with refined grains.
- Keep your metabolism steady. Having a small meal every three hours (assuming you get at least 7 hours of sleep a night) will not speed up your metabolism, but rather keep it constantly active. Your metabolism slows down when your body doesn't have enough energy, so eating something every three hours will keep your metabolism burning calories and help you lose weight. Each meal should include some lean protein, so your body doesn't need to break muscles for energy. Otherwise you will shrink your abs as well as your metabolism.
Warnings
- Supplements can be useful, but they should be considered as such. There is no magic formula for losing weight without working out.
- You cannot eat more fat and carbohydrates because you are working out. While you may need to slightly increase your calorie intake if you are becoming much more active, you will still need to burn more calories than you consume to lose weight and fat. By following a balanced diet with lots of nutrients, you don't necessarily need to increase the amount of fat and carbohydrates you consume; if I did it would take longer to get the abs you want.
- However, all supplements require attention to diet and an increase in the level of physical activity. Probably all you need is a simple multivitamin.
- Don't cut your calorie intake too much. It can be dangerous and can result in reduced weight loss.
- No fitness videos, machines, pills or workout programs will miraculously give you the turtle abs you want in no time. A protein shake or multivitamin supplement can help you, but pills that promise weight loss or muscle growth are not only generally approved by the authorities and will rarely give you results.
