How to Eat for Abs

Co-authored by Julian Arana, M.S.eD., NCSF-CPT

Last Updated: January 21, 2022 Approved

To get six-pack abs that you can show off in warm weather, you have to do more than work out - you have to pay attention to your diet! You might need to change your eating habits to make sure you're getting the right number of calories and eating at the right time. Eating protein consistently throughout the day can help you control your hunger and ensure you have enough protein for muscle repair. You should also choose the right type and amount of carbs so your body has a stable energy supply when you're exercising. What you drink and how often is important for losing weight and revealing your abs, too.

Method 1

Method 1 of 4:

Changing Your Eating Habits

1
Determine how many calories you really need each day. The number of calories you need per day will depend on your age, weight, height, and whether you're trying to lose or gain weight. When calculating the numbers of calories you need, you should take into account how much you exercise, the type of job you have, and how much you move in general.^{[1]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.}
- A good way to figure out how many calories you need is to find your basal metabolic rate (BMR). Your BMR will let you know how many calories you need to maintain your basic metabolic functions. Once you know that, you can factor in your amount of daily exercise to get a good idea of how many calories you should be consuming. You can calculate your BMR at https://www.active.com/fitness/calculators/bmr.
2
Eat less food more often during the day. Eating a healthy meal or snack every 3 hours helps your muscles store glucose more effectively, which can help maintain your muscle tone. Instead of eating 2 to 3 meals a day, eat 5 to 6 times daily. You can break your normal meals in half, or have 2 to 3 snacks in between meals.^{[2]
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- Your meals shouldn’t be as big as when you eat 2 to 3 times per day if you’re eating 5 to 6 times per day.
- For example, you can eat some oatmeal, a slice of whole wheat toast and fruit for breakfast, a salad for lunch, and grilled chicken, brown rice, and steamed vegetables for dinner.
- Your snacks in between meals should include a protein-rich food, like yogurt or hummus, with a high-fiber food, like carrots and broccoli.
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3
Eat your lightest meal at the end of the day. If you load up on too many carbs or calories during your last meal of the day, your body won’t have enough time to convert it into usable energy before you go to sleep. Instead, focus on a protein-heavy, carb-light meal with plenty of veggies.^{[3]
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- Cucumbers, leafy-green salads, and tomatoes will give you some carbs without filling you up too much.
- A great last meal for the day might include a piece of fish like salmon or tuna and lots of leafy veggies like spinach.
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Method 2

Method 2 of 4:

Using Protein to Build Ab Muscle

Your muscles burn calories even when they’re at rest. That means you need to replenish them pretty regularly. Chicken, turkey, eggs, and cottage cheese are all good sources of protein that are easy to incorporate into any meal.^{[4]
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2
Calculate how much protein you need. The amount of protein your body actually needs to maintain muscle mass depends on your optimal weight. Multiply your optimal weight by 0.36 (the amount of protein you should have per pound of body weight) to determine how many grams of protein you should eat.^{[5]
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- For example, if your ideal weight is 150 lbs, multiple that by 0.36, for a total of 54. So each day, you should eat 54 grams of protein, spread over 5-6 servings of food, for a total of 9-11 grams of protein per serving.
Salmon and tuna are both great sources of healthy protein. They also slow digestion and can prevent cravings. Instead of serving up chicken at every meal, try adding in some fish. You can serve it on salads or grilled or baked for a main course.^{[6]
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4
Use lentils instead of other grains. Lentils are high in healthy carbs and protein and are also pretty filling. You can add them to a salad for extra protein. You can also use them in place of other grains in your meals.^{[7]
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- For example, instead of serving grilled chicken on a bed of brown rice or whole wheat pasta, serve it on top of a bed of lentils.
5
Try plain unsweetened yogurt. A 3/4 cup (175 grams) serving of plain unsweetened yogurt actually has slightly more protein than an egg, making it a great breakfast option. Yogurts also contain probiotics that can help with your digestion and prevent bloating.^{[8]
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- For example, add some plain unsweetened yogurt to your favorite morning smoothie recipe.
- You can also dip berries in yogurt for a great afternoon snack.
- Keep in mind that yogurt has more carbs than protein. If you're trying to eat fewer carbs, leave yogurt out of your diet.
Beans are a great source of protein, and they're a great addition to any vegetarian diet. You can add beans to salads, eat them as a side, or make them your main protein source in a meal. Edamame, mung, black, and kidney beans are great protein sources.^{[9]
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Some veggies are packed with protein. This is important to know if you’re looking to get abs and stick to a vegetarian diet. Spinach, black beans, edamame, and lima beans are all sources of protein.

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Method 3

Method 3 of 4:

Eating Healthy Carbs

When you wake up after a night’s sleep, your glycogen stores – the sugar your body operates on – may be depleted. If you include carbs in your first meal of the day, you can replenish these stores.^{[10]
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2
Diversify the carbs you eat. It can be easy to pick a carb you like – say, brown rice – and eat that at every meal. But if you do that, your body can get stuck in a carb rut, and might not process the carbs as effectively.^{[11]
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- You should also get carbs from vegetables. Some vegetables, like bell peppers and broccoli, are a good source of healthy carbs.
Bananas are high in fiber, which is a type of healthy carbohydrate. Your body will digest the fiber slowly, which makes you feel full for longer. Have a banana with some nuts and cottage cheese for one of your snacks to get a nice balance of both carbs and protein.^{[12]
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You can still have pasta and bread while you're working on your abs, but you should choose more whole grains like rolled oats, quinoa, and brown rice. Whole grain products are full of healthy carbs, which keep you fuller longer and can help with digestion.^{[13]
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Method 4

Method 4 of 4:

Watching Your Liquid Intake

1
Drink plenty of water. Your body needs water to convert carbs into energy. It’s important to make sure you drink enough water throughout the day to burn fat and maintain your muscles. You should be drinking 8 to 10 glasses of water per day. If you feel thirsty, drink water before you try anything else, including tea, coffee, and soft drinks.^{[14]
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- You can also drink unsweetened tea and coffee.^{[15]
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- Avoid drinking carbonated beverages, which can cause bloating.
Drinking too much alcohol can prevent your body from losing fat, since your body will burn alcohol as energy before anything else. Cut back on how much you drink each day – try to stick to 1 to 2 drinks per day. You should also avoid mixed drinks – drinks like margaritas or drinks with mixers tend to have more sugar in them than wine or beer alone.^{[16]
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3
Drink ginger tea to reduce belly bloat. A bloated belly will cover up your abs, no matter how much work you’ve done. Make a simple ginger tea by adding ¹⁄₂ tsp (2.5 mL) ground or fresh ginger to a cup of boiling water. Then let it steep for a few minutes.^{[17]
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- Peppermint and chamomile tea can help reduce bloating, too.
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Expert Q&A

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Question

Can I just work out to get a six-pack?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

It's complicated. So, you can't just develop one part of your body without trimming weight elsewhere. So, if you're thinking "I'm just going to get a six-pack and nothing else will change," then you're going to be disappointed. However, working out will certainly help you develop your abs.

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Is it possible to get abs without changing my diet?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

If you're eating a healthy, balanced diet and you're already starting out at a reasonable BMI, then sure. But if you have any weight to lose, you're going to have to run a caloric deficit to actually shed the weight.

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Question

What should I eat before working out?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

Get a little protein and some carbohydrates in your system. That's going to give you the best bang for your buck. Just make sure you aren't eating a few minutes before you actually start working out or you may feel a little off.

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Tips

Bad posture can make your abs look worse. Make sure you stand up straight so your stomach doesn't stick out when you're standing. Doing core strengthening exercises can help improve your posture so your abs look better.

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