15 Best Food For 6-Pack Abs

You hit the gym religiously, go through countless reps of sit-ups and stability exercises and log tons of time on the treadmill—but still nothing. Nada! Not an ab in sight. Not even a one-pack. It’s disheartening, we know.

The saying “abs are made in the kitchen” is cliché by now, but its foundation is still true. It doesn't matter how strong your core is, no one will be able to see your abs if you don’t do something about the pesky layer of lard that's sitting on top of it. To beat the belly bulge, you’ll not only have ditch the junk food, you’ll also have to incorporate fare into your diet that boosts metabolism, torches belly fat, wards off future weight gain and banishes bloat. Down them all to trim inches from your waistline and make your abs pop—courtesy of this Eat This, Not That! special report.

1. BELL PEPPERS
Even if you eat well and exercise, constantly pulling your hair out can prevent your abs from showing. When we stress out, the body starts pumping out the hormone cortisol, which encourages the body to store cholesterol-raising fat around the midsection. The good news is that vitamin C-rich foods like peppers, broccoli and Brussels sprouts can help keep you trim. How does eating the produce squash stress? According to German researchers, the nutrient can lower levels of cortisol during stressful situations, helping those abs take center stage.

2. EGGS
This breakfast favorite contains a nutrient called choline that boosts metabolism and may help turn off the genes responsible for belly fat storage. Research has also revealed that eating eggs for breakfast instead of a high-carb dish like a bagel can make it easier to lose weight—likely due to egg’s satiety value. Make hard-boiled eggs or whip up a batch of mini frittatas so you can reap the nutrient-packed, ab-shredding benefits on the go.

3. BANANAS
A bloated belly can make even the most toned stomach look a bit paunchy. Fight back against the gas and water retention with bananas. One study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Once you’ve kicked the bloat to the curb, you can hit the beach with confidence and show off that hard-earned body!

4. FORTIFIED MILK
Help your six-pack show its full potential with a daily serving of milk and vitamin D-fortified yogurt. A 2013 Nutrition Journal study found consuming a combination of calcium and vitamin D can significantly decrease visceral (abdominal) fat and lipid absorption in overweight populations. To come to this finding, study participants were divided into two groups: The control group was fed a 500-calorie restricted diet without vitamin supplementation. In addition to having 500-calories cut from their diet, the second group was given a 600 mg calcium supplement and a 25 IU vitamin D supplement. At the end of the 12-week experiment, the group who had taken the supplements had lost 2.6 percent of their body fat and 1.1 pounds of visceral fat while the control group only experienced a 1.5 percent decrease in overall body fat and a loss of 0.4 pounds of belly fat.

5. GREEN TEA
Sipping green tea can make your time spent at the gym more worthwhile. A recent 12-week study found that those who sip 4 to 5 cups of green tea each day and log 25-minutes at the gym lose more belly fat than their non-tea-drinking counterparts who also broke a sweat. What makes the drink such a powerful ab-chiseler? This brew contains catechins, an antioxidant that hinders the storage of belly fat. Not a fan of tea? Munch on fresh pears instead. The fruit is another good source of the antioxidant. Green isn't the only slimming tea on the block, though. Stock your cabinet with these 4 Teas That Melt Fat Fast foreasy slim-down success.

6. LEAN POULTRY
Double-team your belly bulge by eating lean cuts of turkey and chicken every day. Research has found that eating protein not only boosts satiety and helps people eat less at subsequent meals, it also has a high thermogenic effect compared to fats and carbs. Translation: Your body actually burns off a fair percentage the meat’s calories as it digests. Protein can also boost post-meal calorie burn by as much as 35 percent! For the best flab-frying results, experts suggest consuming 0.8 to one gram of protein per kilogram of bodyweight each day.

7. WHOLE WHEAT PASTA
You know brown is better, but do you know why? It’s because whole wheat contains three parts of the grain, all nutrient rich and fiber-filling. Also try varieties with lentils, chickpeas, black beans or quinoa.

8. ACORN SQUASH
Besides serving up a third of the day’s fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the ab uncovering effects of exercise, according to Arizona State University researchers.

9. LEGUMES
Lentils, chickpeas, peas and beans — they're all magic bullets for revealing abs. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include them. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work them into your diet throughout the week. Salad is an easy way. Toss them up with more of the Best Salad Ingredients for Weight Loss!

10. WHOLE WHEAT BREAD
If you’re going for abs, you're already sending the restaurant bread basket back. But don’t shirk from whole-wheat bread completely. As with whole-wheat pasta, you’re getting all three parts of the grain, with fiber to increase satiety and prevent overeating. Just be careful—most breads in the sandwich aisle are filled with high fructose corn syrup or a blend of whole and enriched wheats. It’s worth splurging on the pricier stuff, often found in the freezer section.

11. BLACK BEANS
The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

12. OATMEAL
Yes, oats are loaded with carbs, but the release of those sugars is slowed by fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady, ab-muscle-friendly energy. And that fiber is soluble, which lowers the risk of heart disease. The éminence grise of health food, oats garnered the FDA's first seal of approval.

13. QUINOA
Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats. "Quinoa is also a great source of fiber and B vitamins," says Christopher Mohr, Ph.D., R.D. a professor of nutrition at the University of Louisville. Try quinoa in the morning. It has twice the protein of most cereals, and fewer carbs.

14. KAMUT
Quinoa, make some space at the table—there’s a new ancient grain on the block. Kamut is a grain native to the Middle East. Rich in heart-healthy omega-3 fatty acids, it’s also high in protein while low in calories. A half-cup serving has 30% more protein than regular wheat (six grams), with only 140 calories. Eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found. Toss it into salads or eat it as a side dish on its own.

15. CHOCOLATE MILK
Want to know the secret to staying slim? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

How to Get a Six-Pack Without Dieting (5 Steps)

Firm abdominal muscles don't just look great: They protect vital organs and improve your posture. If you want the great look and other benefits of a "six-pack" but don't want to diet, don't worry. You can tone your abs and firm up your flabby belly without cutting calories or going hungry.

This doesn't mean you can go on high-calorie binges and still expect to achieve a great-looking six-pack--but you don't have to go on a strict diet to get the abdominal muscles in excellent shape. All you have to do is raise your metabolism through cardiovascular exercise and tone muscle through abdominal strengthening exercises.

Tips

1. Do cardiovascular exercises every day. You should get your heart rate up for at least half an hour a day. Doing this will raise your metabolism. Exercises that can help raise the heart rate sufficiently include biking, aerobics, swimming and jogging. Rowing machines also provide an excellent cardiovascular workout while at the same time toning the arms, legs, back and abdomen.

2. Perform crunches every day. Rest comfortably on your back with your knees drawn up and your feet flat on the floor, shoulder-width apart. Place your hands behind your head and, tightening your stomach muscles, lift your shoulders and upper back off the floor. Hold this position for at least one breath. Repeat as many times as you can.

3. Practice side crunches every day. Side crunches are similar to standard crunches, but you will be exercising your oblique muscles (the area of the waist where "love handles" sometimes form). To do side crunches, assume the crunch position, then rest your right ankle against your left knee, as if you are crossing your leg. Lift toward the left knee, bringing your right elbow up to touch the knee if you can. Do as many as you can, then switch sides.

4. Do bicycle crunches every day. Lie on the floor with your hands behind your head. Draw your knees up perpendicular to your belly, and pedal the air as if pedaling a bicycle. Raise your shoulders off the floor and touch your elbow to each knee in turn--in other words, when your left knee is drawn up, your right elbow will touch the left knee, and when the right knee is drawn up the left elbow will touch the right knee. The key to this exercise is to keep your stomach tight and your shoulders off the floor.

5. Practice good breathing techniques. Proper breathing helps strengthen abdominal muscles from the inside out. When you inhale, your belly should move outward slightly. When you exhale, gently pull your abdominal muscles in.

How to Gain Muscle Mass But Lose Stomach Fat

Proper nutrition is important for increasing muscle mass and losing fat. Gaining muscle requires adequate energy and protein intake, resistance training and consuming more calories than expended, while losing fat requires the consumption of fewer calories than used per day. Accomplishing these goals simultaneously can be difficult, coupled with the inability to specifically reduce fat from a particular area. However, it is possible to increase muscle mass and minimize gaining fat throughout the body with a combination of weightlifting, a healthy diet and aerobic exercise. Consult your physician before engaging in any exercise or fitness regimes.

Nutrition 1
Consume more calories. Eat a well-balanced diet that contains high quality proteins, carbohydrates and healthy fats. Avoid empty calories contained in soft drinks, candy and chips, which do not help build muscle, but may increase fat.

Nutrition 2
Eat more carbohydrates for increased energy. Consume 2.3 to 3.6 grams per pound of body weight. Good sources of carbohydrates include whole grain breads and pastas, brown rice, fruits and vegetables.

Nutrition 3
Add fats in moderate amounts. Although not a fuel source with high intensity and resistance exercises, fat is an essential macro-nutrient. Aim for a diet containing 20 to 35 percent of healthy fats from fish, nuts, seeds and vegetable oils. Limit your intake of trans-fats and saturated fats from whole milk, butter, high-fat cheeses and animal fats.

Nutrition 4
Eat protein to help build and maintain muscle. Consume .63 to .77 grams per pound of body weight. Good sources of protein include lean meats, skinless chicken and fish, legumes, eggs and low-fat dairy products or soy.

Nutrition 5
Drink plenty of water. Consume at least 64 ounces per day to avoid dehydration. Fluid intake is important before, during and after exercise to help with optimal performance.

Exercise 1
Perform more resistance training to increase muscle mass. Lift heavier weights to the point of muscle exhaustion. Do three to six sets with six to 12 repetitions. Take a 30 second to 1 1/2 minute rest between sets. Beginners should gradually increase weight load and intensity.

Exercise 2
Perform compound exercises that work larger muscle groups, such as squats, dead lifts, bench press, push-ups and pull-ups. Do not lift weights on consecutive days.

Exercise 3
Add cardiovascular exercises to help lose fat. Do at least 30 minutes on the days that you are not lifting weights.

How to Get a Flat Belly After a C-Section (7 Steps)

Achieving a flat belly after a C-section -- particularly after several -- can be challenging but is not impossible. Before you start any exercise program, you must first consult with your doctor to make sure that your body is ready for exercise. Typically, doctors recommend that women wait between six and eight weeks after a C-section before they start light aerobic exercise aimed at gradual weight loss, followed by gentle abdominal exercise to tone the stomach. Remember that you just underwent major surgery. Your scar should be fully healed before you begin any exercise to flatten your belly.

Tips

1. Start practicing moving your belly button toward your spine as soon as your baby is born. This will help you to activate your stomach muscles. Also do Kegel exercises -- squeezing your pelvic floor muscles as if trying to stop urinating mid-stream -- several times daily. Practice always keeping your stomach in. Because these exercises are so mild, they do not count toward your regular exercise routine that will start several weeks later.

2. Do aerobic exercise to burn fat. Good choices include brisk walking, jogging, biking swimming and using the elliptical machine. The more weight you gained during your pregnancy, the longer it will take before your belly flattens.

3. Eat a healthy, well-balanced diet. In addition to burning fat through aerobic exercise, you must also make sure you eat fewer calories than your body needs to create a calorie deficit. Stomach-tightening exercises do not remove the fat on top of your stomach; only weight loss does.

4. Add traditional stomach crunches to your routine. Make sure that you include exercises that target your abdominal muscles from every angle. Start with one set of eight to 12 repetitions of all stomach exercises, and increase to three sets when you get stronger.

5. Work the upper abs by doing modified crunches. Lie face-up on the floor, keep your knees bent and your feet flat on the floor. Press your lower back against the floor and inhale deeply. As you exhale, lift your head off the floor, tighten the muscles in your abdomen and pull your belly button in toward your backbone. Inhale as you lower yourself back to the starting position. Lift your upper body off the floor as you get stronger.

6. Work your lower abdominals by doing reverse crunches. Bring your legs in a position so your thighs are perpendicular to the floor and your lower legs parallel to the floor. Keep your arms extended at your sides and inhale deeply. As you exhale, try to lift the bottom part of your body off the floor and bring your pelvis towards your chest. Repeat.

7. Do scissor abs to work your obliques -- your waist. Still lying face-up on the floor, keep your hands by your ears and your elbows out to the sides. Your knees should be in the same position as in the reverse crunch. Bring one knee toward your chest, while you at the same time twist your upper body so your opposite elbow meets the knee. Extend the other leg and repeat on the other side.

How to Get a Flat Stomach for Men

What man doesn't want so-called "six pack" abdominal muscles? In addition to looking good, a flat stomach is an indicator of overall good health. Carrying extra weight around the middle is a risk factor for several diseases including heart disease and diabetes, and it can make you prone to back problems. While it takes a lot of work and discipline, getting and keeping a flat stomach is possible for most men.

Tips

1. Eat a healthy, low-fat diet. You can do all the sit-ups and crunches you want, but if you eat junk food all day, your stomach will never be flat. The key is eating lots of fruits and vegetables and lean proteins. Stay away from sugar and starchy foods such as baked goods.

2. Exercise strenuously at least 4 days a week. You need to do cardio workouts such as running, stair climbing, swimming or biking to burn fat. Burning fat is important in getting and keeping a flat stomach because many people tend to store fat in their abdominal area. Exercising also helps boost your metabolism, which will help to burn fat and calories even when you are resting.

3. Weight train two to three times a week. This can include exercises specifically targeted at your abdominal muscles, such as crunches, but it doesn't have to. Weight training helps to tone muscles and burn fat. And it also helps boost your metabolism.

4. Drink plenty of water. You may hear of water as a cure-all for many problems, but there is some truth to it in helping men get a flat stomach. For one thing, the more hydrated you are, the better your body processes will work, meaning if you want your metabolism to function at peak performance, being fully hydrated is a good idea. Drinking water also helps to make you feel full and reduces the amount you eat. And if you are drinking water, it means you aren't drinking something else that may have empty calories in it, such as soda or alcohol.