Weight loss and ab muscle definition are two of the most common goals for starting a diet and exercise plan. For the results you want to see, your eating plan is just as important as how much you work out. It’s essential to add at least 25 grams of fiber a day to your diet if you want to achieve flatter abs. Fiber should be added consistently but slowly to prevent digestive discomfort. It’s also important to find ways to reduce stress and to cut out eating related to emotional issues, especially during the evening hours.
According to nutrition experts, a lack of adequate fiber intake is one of the most common reasons both men and women can have difficulty losing weight, especially in the abdominal area. Fiber is the part of vegetables, fruits, and whole grains that isn’t digestible. It helps with achieving flat abs due to the action and storage of glycogen. When glycogen gets stored in the body, it carries three times its own weight as water. Fats and proteins hardly carry any water at all, which can trigger the body to gain water weight especially in the abdominal area. High-fiber food choices should also be made over the course of the day, not all at once with one meal.
Eating a large amount of high-carb foods can lead to excess water retention, temporary water weight gain, and bloating. To attain flatter abs, dietitians recommend making carbs about 45 to 50 percent of your total nutrition plan. Some especially recommended fiber is known as viscous fiber, and it’s found primarily in oats and beans. A balanced diet is still essential, so it’s not recommended to go below about 200 grams of carbs per day.
When you ingest carbs, they’re broken down into glucose, and it then gets stored in the liver and muscles in the form of glycogen. Consuming too many of the wrong kinds of carbs can lead to both weight gain and bloating. Going on a very low-carb diet can lead to weight loss quickly, but this kind of diet can also have negative side effects and is not advisable in the long run. To help with weight loss, it’s recommended to avoid foods high in simple carbs and empty calories, including snack cakes, fast food items, candy, and cookies. These are low in fiber and other nutrients, and too many of them too often will lead to weight gain. One of the most effective weight loss diets is high in fiber and moderate amounts of complex carbs, such as brown rice and whole grain bread. Hydration with plenty of water is also vital, and be sure to drink at least eight glasses of it at eight ounces each per day.