I cannot stress how much abs are down to diet. If I have a good week of tough workouts but my diet is not spot on then my abs are non existent and I feel like crap. Although exercise does help diet is really the key. I am the same as everyone I have good days and bad days. On my bad days (which have been a lot recently) I get what I call the "guilts" which I suppose is better than not having them. The main thing is to get your diet back on track asap when you have a bad day or weekend. Don't say "oh I will start again on Monday" start straight away. You will feel so much better for it. What I find is that people don't understand what is good for them and what is bad for them.The following are "fatty" foods that can actually help you try to get lean and start seeing some abs:-
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1. Dark Chocolate (at least 72% cocoa content)
If you are like me and have a sweet tooth and crave a dessert after dinner then try 1 or 2 small squares of chocolate to satisfy your cravings for only 30 or 40 calories rather than 400 calories for a bar or a piece of cake. Check the brand of dark chocolate you choose has a high fibre and low sugar content. Look for more fat than total carbs. Dark chocolate does not spike your blood sugar levels like other desserts. It is also a powerful antioxidant. The fat content in dark chocolate should come solely from natural healthy fats from cocoa butter and not from other added fats. The higher the content of cocoa the lower the % of sugar.
2. Coconut milk, coconut flour and coconut oil
Coconut milk and oil are great sources of a super healthy type of saturated fat. Coconut flour is a healthier flour option for baking and adds flavour. Coconut flour is extremely high in fibre and very high in protein compared to other flours and is gluten free.
3. Grass fed butter (Kerrygold) or real butter
Real butter has got a lot of bad press and has been talked about as being unhealthy. Real butter (grass fed) can actually be a healthy part of your diet. Grass fed butter has an ideal balance of omega 3 and omega 6 fatty acids. It helps satisfy your appetite and control blood sugar levels which help you keep lean.
4. Whole eggs including yolks
Eggs are one of the highest sources of protein. What people don't know is that the egg yolks are the healthiest part of the egg. That is where almost all the vitamins, minerals and antioxidants are found. Egg yolks contain more than 90% of calcium, iron, phosphorus, zinc, thiamin, B6, folate and B12 as well as vitamins A, D, E and K of the egg. Make sure the eggs are free range organic eggs. The balance between healthy omega 3 fatty acids and omega 6 fatty acids is controlled by the diet of the hens.
5. Grass fed beef
Beef found in a grocery store is raised on grains such as corn. This is not the natural diet of cattle and changes the chemical balance of fats and other nutrients in beef. Grain fed beef is usually too high in omega 6 fats and way too low in omega 3 fats. On the other hand grass-fed cattle were raised on natural foods and have much higher levels of healthy omega 3 fats and lower levels of inflammatory omega 6 fats.
6. Avocados
Avocados are full of healthy fats. It is super high in monounsaturated fats and full of vitamins, minerals and antioxidants which helps your body to maintain proper levels of hormones that help with fat loss and muscle building.
7. Nuts: Almonds, Walnuts, Pistachios, Pecans, Brazil nuts etc
Nuts are a good source of fibre and protein which helps control blood sugar levels and can aid in fat loss. Nuts also maintain good levels of fat burning hormones as well as helping to control appetite and cravings. Try eat a handful of nuts 20 minutes before your dinner so you will not overeat for your meal.
These are sometimes seen as healthy but are in reality fat storing traps:-
1. Dark Chocolate (at least 72% cocoa content)
If you are like me and have a sweet tooth and crave a dessert after dinner then try 1 or 2 small squares of chocolate to satisfy your cravings for only 30 or 40 calories rather than 400 calories for a bar or a piece of cake. Check the brand of dark chocolate you choose has a high fibre and low sugar content. Look for more fat than total carbs. Dark chocolate does not spike your blood sugar levels like other desserts. It is also a powerful antioxidant. The fat content in dark chocolate should come solely from natural healthy fats from cocoa butter and not from other added fats. The higher the content of cocoa the lower the % of sugar.
2. Coconut milk, coconut flour and coconut oil
Coconut milk and oil are great sources of a super healthy type of saturated fat. Coconut flour is a healthier flour option for baking and adds flavour. Coconut flour is extremely high in fibre and very high in protein compared to other flours and is gluten free.
3. Grass fed butter (Kerrygold) or real butter
Real butter has got a lot of bad press and has been talked about as being unhealthy. Real butter (grass fed) can actually be a healthy part of your diet. Grass fed butter has an ideal balance of omega 3 and omega 6 fatty acids. It helps satisfy your appetite and control blood sugar levels which help you keep lean.
4. Whole eggs including yolks
Eggs are one of the highest sources of protein. What people don't know is that the egg yolks are the healthiest part of the egg. That is where almost all the vitamins, minerals and antioxidants are found. Egg yolks contain more than 90% of calcium, iron, phosphorus, zinc, thiamin, B6, folate and B12 as well as vitamins A, D, E and K of the egg. Make sure the eggs are free range organic eggs. The balance between healthy omega 3 fatty acids and omega 6 fatty acids is controlled by the diet of the hens.
5. Grass fed beef
Beef found in a grocery store is raised on grains such as corn. This is not the natural diet of cattle and changes the chemical balance of fats and other nutrients in beef. Grain fed beef is usually too high in omega 6 fats and way too low in omega 3 fats. On the other hand grass-fed cattle were raised on natural foods and have much higher levels of healthy omega 3 fats and lower levels of inflammatory omega 6 fats.
6. Avocados
Avocados are full of healthy fats. It is super high in monounsaturated fats and full of vitamins, minerals and antioxidants which helps your body to maintain proper levels of hormones that help with fat loss and muscle building.
7. Nuts: Almonds, Walnuts, Pistachios, Pecans, Brazil nuts etc
Nuts are a good source of fibre and protein which helps control blood sugar levels and can aid in fat loss. Nuts also maintain good levels of fat burning hormones as well as helping to control appetite and cravings. Try eat a handful of nuts 20 minutes before your dinner so you will not overeat for your meal.
"Healthy" Foods to Avoid
These are sometimes seen as healthy but are in reality fat storing traps:-
- whole grain breads
- whole grain crackers
- soymilk
- tofu
- veggie burgers
- orange juice
- apple juice
- skim milk
- pre-packaged diet dinners
- diet ice cream and diet desserts
- pasta
- rice cakes
- protein bars
- sports drinks
- low fat foods
