Introduction

To have perfect abs, physical exercise is not enough but you need to bring the right foods to the table and learn to combine them. The ABS method uses a standard formula based on a list of 10 foods that help sculpt the abdomen. Being on a diet doesn’t just mean counting the calories and kg that you have to lose in a given period of time, with ABS method you learn to eat. The strong point of the food program is that it is healthy, furthermore the recipes can be prepared in a few minutes and shopping at the supermarket will not affect your wallet. Furthermore, you eat six times a day to eliminate the feeling of hunger and always keep the body moving which, in this way, burns more fat. The three main meals are alternated with snacks (which follow or precede by two hours) and it is important to include at least 2 of the super foods on the list of powerfoods. Once a week you can have a free meal but remember that every day you have to train for 30 minutes otherwise the ABS method will not lead to the expected results.

Powerfoods: what are they?

Before listing the 10 super foods of the ABS method and their nutritional properties we give you some suggestions. To flavor, use a maximum of 3 tablespoons of extra virgin olive oil, reduce the amount of salt and prefer spices and aromas for which there are no limits. It is absolutely forbidden to consume carbonated drinks and others that contain fructose syrup and simple sugars; the sweeteners allowed (in moderation) are stevia and sodium cyclamate.

1. Dried fruit: almonds, walnuts and nuts have a good protein content and are also a source of fatty acids, vitamins and mineral salts. Almonds especially are rich in iron. Dried fruit is consumed between meals and is ideal as a snack;
2. Berries and berries: blueberries, currants and raspberries are excellent undergrowth products that contain antioxidants, substances well known for their anti-aging and anti-tumor effects, we point out the presence of phytosterols useful for counteracting hypercholesterolemia;
3. Vegetables (dark green leaves): this type of vegetables are a source of fiber and antioxidants, they also contain a lot of vitamin C, folic acid, calcium and magnesium. Among the positive effects there is certainly the strengthening of the bones, but they also strengthen the immune defenses and promote blood clotting;
4. Oats: gives a lot of energy, taken for breakfast it is an excellent food to start the day. It can be consumed in flakes or grains and contains fibre, carbohydrates and B vitamins as well as enzymes and trace elements;
5. Egg: when we talk about eggs, few people mention them for their choline, a chemical compound which, combined with other substances, intervenes on fat metabolism and improves the functioning of the nervous system. Eggs are a natural source of vitamin D and group B and contain all 9 essential amino acids;
6. Lean meats: few of us know that in this type of meat there are noble proteins and branched chain amino acids, the most important being tyrosine. Furthermore, the less intense color does not concern the amount of iron present inside it, this is in fact given by myoglobin, a protein that transports oxygen;
7. Legumes: beans first and foremost (and then all the others) provide the right dose of fiber necessary to regulate cholesterol and blood sugar levels, they are a source of vegetable proteins and carbohydrates and contain minerals and polyunsaturated fats, vitamin group B and PP, folic acid and biotin;
8. Wholemeal products and cereals: they are preferably consumed whole or split, ground or in flakes. To be wholemeal, products of this type must have at least 51% of the main components of the grain which are endosperm, germ and bran;
9. Peanut butter: if prepared according to the original recipe it is a complete and genuine food, it contains proteins, oleic acid and vitamins E and B3, the product must be organic and of high quality without added additives even if the advice is to consume it in moderation;
10. Dairy products and cheeses: always appreciated for their calcium content, don’t overdo it because they are rich in fat and sodium, essentially they are a source of proteins and vitamins which are very good for our body.

How to pair ABS method foods

The food plan it includes, as previously mentioned, six meals which also include snacks. All excesses must be balanced, let’s discover together what the daily menus and recipes are. As for the three snacks, you can choose between dried fruit and herbal or fennel herbal teas, in some cases you can treat yourself to a glass of milk enriched with bitter cocoa and, especially in the early afternoon, also bresaola and turkey. For breakfast, instead, prefer green tea or coffee with wholemeal bread and jam or peanut butter; lunch and dinner are the most important meals, the only rule is to choose at least 2 foods from those on the list we have proposed.

On the first day for example, for lunch you can eat pan-fried fish with cherry tomatoes and black olives, while for dinner the brown rice accompanied with beef hamburger. Among the green leafy vegetables there are black cabbage, chard and chicory, but since this is the season of broccoli and cauliflower, don’t miss them from your fridge and cook them using lemon and spices to season them. Eat them for lunch and dinner without limits, remembering to always choose lean cuts of meat and fish with the exception of salmon which, as we know, is rich in Omega 3. Make it more delicious with sesame seeds and almonds of your choice. Finally, legumes and cereals can be combined together, for example we recommend spelled with beans which reduces hunger and is also very nutritious.