Abs are made in the kitchen, and anyone who says differently is lying. The right foods power tough workouts, help build muscle, and can burn any trace of belly fat that might be lurking beneath your crazy-strong abs. On the other hand, if you do make the wrong food choices, no matter how hard you workout, that flab will always make a special appearance.

Here are the perfect aids you need to help you get that six pack in no time at all:

Greek Yogurt

Greek Yogurt is loaded with probiotics and protein which have shown considerable results in reducing belly fat

Greek yogurt is packed with 23 grams of protein per cup and is also an awesome source of calcium and probiotics. one European Journal of Clinical Nutrition study found that people who drank a fermented milk beverage with probiotics every day lost a significant amount of abdominal fat that lies between your muscles and organs. To make the most of your Greek yogurt, make sure that the container says “live and active cultures” right on the label. Stay away from the flavored varieties as the sugar can spur belly fat and lead to fluid retention in the mid-section area.

Whey Protein Powder

While whey protein helps in gaining muscle mass, it also helps one keep abdominal fat at bay

Whey Protein powder and muscle mass are synonymous with each other. This source of protein includes branched-chain amino acids (BCAAs), which decrease exercise-induced muscle damage and improve muscle recovery to help your workouts build you the strongest core. In addition to this, dieters who doubled their protein intake in general ( not necessarily from whey) lost more fat and maintained more muscle than those who stuck to eating the recommended daily amount.

If you are allergic to dairy products and hence have to skip out on protein, whey is a good option because it doesn’t generally cause any stomach upset or bloating, even in the people who are lactose intolerant. Allot whey protein a minimum of 110 grams of your protein intake per day and you will see massive changes.

Whole Grains

Image: Foodipedia
Whole grains are rich in fiber and necessary carbs, that help with diet satiety levels

Whole grains are a great source for complex carbs, which are vital to pumping up your workouts and reaching your fitness goals. The high fiber content also helps reduce stomach fat and increases your body’s satiety levels, which keep you from overeating. In one Pennsylvania State University study, when dieters consumed whole grains over the course of 12 weeks, they lost about the same amount of weight as those who avoided grains altogether. But those who ate whole grains( instead of other grains) lost more fat from their midsections.

Asparagus

Asparagus is rich in prebiotic fiber that aids in digestion and keeps diet satiety levels in check

Why these green stalks are amazing is because they are rich in prebiotic fiber, which is a type of fiber that fuels the good bacteria in your digestive system and helps to keep bloating at bay. Plus, it acts as a mild diuretic which maintains the fluid levels in your body, which in turn make your muscles stand out. Asparagus has a high antioxidant value and helps to keep your core muscles strong while preventing inflammation related to weight gain.

But when it comes to uncovering your abs, don’t refrain from any veggies, because people who eat more vegetables tend to pile up less abdominal flab,

Almonds

Consumption of almonds on a daily basis help to reduce belly flab and keep blood sugar levels in check

Almonds are rich in fiber and are a go-to food to keep things moving in your GI tract to prevent constipation and bloating. Besides this, the non-fermentable fiber in nuts is great for increasing satiety and stabilizing blood sugar levels. A recent 2015 study in the Journal of the American Heart Association, dieters who ate 30 to 35 almonds day shed considerable amounts of belly fat, which is mostly attributed to the the fiber content in them.

Green Tea

The caffeine in green tea helps you perform your workouts better, while the antioxidants help to increase your oxygen levels

Green tea is a must-have on every dieter’s list. It is a heady mix of all the goodness one needs to lose weight or simply get fit. The caffeine and antioxidants in green tea will burn belly fat faster when paired with workouts. For instance, while caffeine blocks fatigue-inducing adenosine to help you work out harder and longer, the powerful antioxidant was found to increase the amount of oxygen that your body can use as fuel while you sweat. Next time you need a hit before your workout, sip a cup of green tea!

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