Diet to set the abdomen

The biggest food secret for defining and developing the sit-ups is to increase protein intake, reduce the intake of fatty and sweet foods, and do localized physical activity to decrease fat over the abdominal region and allow muscles to become more defined and visible.

Therefore, to complete this feeding plan, also see 6 exercises to define the abs, suggested by our personal trainer.

Foods to increase muscle mass

The most recommended foods for those who need to increase muscle mass and burn abdominal fat are:

• Meat, especially grilled chicken breast and turkey without skin: they are high in protein and contain low fat. However, red meat, such as pork or beef, may also be an option, preferably by removing visible fat;
• Fish and seafood, mainly tuna, salmon, trout or mussels: contain a lot of protein that contributes to muscle development, in addition to omega 3, which ensures the health of muscle fibers;
• Eggs: are a food rich in proteins of high biological value, present in clear, easily used by muscles. Thus, it is recommended to eat at least one egg per day, except in the case of individuals with a history of high cholesterol but who may eat only the egg white;
• Milk and derivatives such as yogurt, cheese mines or ricotta are another great source of protein and usually contain low salt content, which avoids water retention. However, it is important to avoid yellow cheeses because they have too much fat and salt;
• Soy: It is a great way to get high-value, low-fat amino acids important for muscle development. Good ways to ingest soybeans are soya milk or tofu, for example;
• Oilseeds, such as walnuts or hazelnuts, are rich in protein but also contain many calories, so you should only eat about two tablespoons of ground oleogens.

Another way to get good quality vegetable protein is by mixing grains and cereals such as beans and rice.

In addition, to set the abdominal fast and dry the belly, you should drink about 8 glasses of water per day, in addition to water ingested during training, to prevent cramps, improve kidney function and elimination of metabolism products of proteins.

Sample menu for the diet to define the abdomen

The recommended amount of protein per day is 1 gram per kg of weight, which, for a 70 kg individual, may be the equivalent of about:

A good strategy for increasing muscle mass may be to ingest 1.5 grams of protein per kg of body weight. But this should only be done when doing intense physical activity, under the guidance of a physical advisor and a nutritionist, so as not to harm the kidneys.

To complete this diet, vitamin and protein supplements may be used before and after training, however, they should be recommended by a nutritionist so that they are well adapted to individual needs. Here's a list of the top supplements used to gain muscle mass.

Diet to set the abdomen and gain weight

The diet to define the abdomen and gain weight should be similar to the diet presented previously, however, it is important to exceed the metabolic rate of the body so that there is no unnecessary burning of muscle mass. So, some important tips are:

• Eat every 2 or 3 hours to maintain energy reserves of the body, avoiding muscle wasting;
• Eat protein at all meals, using foods such as curd, nuts or tuna for snacks between main meals;
• Avoid training without eating, as it depletes energy reserves and causes muscle wasting during training. A good tip is to eat a banana with a handful of oleoginous 30 minutes before the workout;
• Drink a protein shake after the workouts or eat a protein bar immediately to boost muscle growth;
• Eat a plate of food 1 hour after the workouts, containing meat or fish + rice, pasta, potatoes or 2 eggs + 2 slices of brown bread and accompanied by vegetables.

So to gain weight without gaining belly you need to increase caloric intake. See how many calories you should eat per day by putting your data in this BMI calculator and also discover how to increase calories in a healthy way with this video: