AbsFoods

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27absfoods
If youwant asix-pack, eatingtheright things is crucial.
Here arethefoodsthat will helpbuildandrevealyourabs

6 Apples

contain antioxida
nt
polyphenols, w
hich
help to prevent
your
body from storin
g fat,
according to a
German study.

Burnfat

Everyonehasabs,butyouwontbeabletoseethemiftheyre hidden beneathalayerof fat.These will helpyouburn itoff

1Broccoli

is a low-calorie food
thats packed with fibre,
which will fill you up
and help you to lose
weight, according to
research from the US
Department of Health
& Human Services.

2Cinnamon

can help to blunt

insulin response in the
body, stopping you
from storing fat, says
an American study.

3Cheddar

is a good source
of conjugated linoleic
acid (CLA), which helps
you to lose weight
and build muscle, a
Swedish study found.

potatoes
4Mushrooms 5Sweet

are a great lowcalorie way to add bulk

to stews and pasta
sauces, according to
American research.

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are a low-GI food and

research from the
US found they dont
promote fat storage
by causing your insulin
levels to spike, unlike
normal potatoes.

menstness.co.uk/FEBRUARY 2013/109

Words Ben Ince Illustrations Linda Duong

Photography Shutterstock

Stepone

AbsFoods
Steptwo

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Stepthree

Boostyour metabolism

This will causeyourbodytoburnmorecalories,helpingtomakeyoulean andexposeyour abs

7Green tea

contains molecules
called catechins, which
have thermogenic
properties and
improve metabolism,
a study published in
the Chinese Journal
Of Integrative
Medicine found.

8Chilli
peppers

are a great source

of capsaicin, which
helps to ramp up
your metabolism,
says a study in the
American Journal Of
Clinical Nutrition.

9Blueberries 10Grapefruit

can help to inhibit

the formation of new
fat cells by altering
lipid metabolism,
according to research
from the Texas
Womans University.

contains
chemicals that reduce
insulin levels, which
in turn can cause
increased metabolism,
American research
discovered.

Eat meat
for protein

Eatingplentyof
proteiniscrucialifyou
wanttobuildyour
abdominal muscles.
Theseareallgreat
sources,asshown by
theamountsof protein
theycontainper100g

11 Chicken 33g

12 Pork 32g

13 Lamb 36g

16 Beef

14 Duck 29g

36g

Grass-fed, freerange beef has

the
most reliably hi
gh
levels of protei
n and
other nutrients
.

15 Turkey 29g
110/FEBRUARY 2013/menstness.co.uk

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AbsFoods
Stepfour

Cycle your
protein

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Varyingyourprotein
sourceswill giveyoua
widerrangeof nutritional
benets.Herearesome
of the bestnon-meat
sourcesandhowmuch
they containper100g

17 Tuna 30g

18 Parmesan
36g

23 Milk

19 Pumpkin
seeds 33g

helps you lose bo

dy fat
and build muscle
, says
a study in the Am
erican
Journal Of Clinica
l
Nutrition, makin
g it a
perfect abs drin
k.

20 Eggs 12g

Stepfive

21 Peanuts 24g

22 Soya
beans 39g

Reduce stress

Stressraiseslevels of thehormone cortisol, leadingtofatstorage especiallyin thecrucialwaistarea

24Oats

are rich in
carbohydrates, which
boost serotonin levels
in the brain and create a
calming effect, according
to research from Indiana
University East.

25Oranges 26Walnuts 27Salmon

contain high
levels of vitamin
C, which can help
to reduce levels of
stress hormones in
the blood, American
research has found.

are high in
fibre, antioxidants and
unsaturated fatty acids,
all of which can help to
lower blood pressure
and stress levels, says
research from Penn
State University.

is a great source
of magnesium, which
helps to control cortisol
levels, according to the
Capital Region Medical
Center in the US.

Now youve got your diet sorted, find abs-building exercises at mensfitness.co.uk/abs
112/FEBRUARY 2013/menstness.co.uk

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