Abs Are Made In the Kitchen: Proper Nutrition for Losing Belly Fat
Today we are going to share our ideas on why we feel abs are made in the kitchen. You’ve heard the saying, “Let thy food be thy medicine and thy medicine be thy food,” these are the renowned words of our father of nutrition – Hippocrates. For far too long nutrition has been denied its fundamental role in securing good health, nourishment, and a flat belly.
Ever heard of the phrase ‘garbage in garbage out?’
This saying is used to show that whatever command you feed to your computer, you can only expect the exact same output. Same goes for your abs. This is why we say that definitely abs are made in the kitchen.
We can apply the same philosophy to nutrition; what you feed your body determines the quality of your health and life in general – if you are constantly eating junk food and processed foods, your body will end up looking like junk, no pun intended. This is why we feel that abs are made in the kitchen.
But, on the other hand, if you regularly feed your body fresh, natural and whole foods, you will be the perfect picture of health and vitality.
It’s now time to delve deeper into the basic building blocks of nutrition and also look at the healthiest food options you must be eating to banish your belly fat!
Remember that abs are made in the kitchen.
Carbs are the main source of energy for your body and are in charge of fueling your muscles among many other important functions. Without the proper balance of carbohydrates, your body cannot function optimally.
There are two types of carbs – Complex and Simple carbs. Simple carbs burn at a fast pace providing an immediate energy boost to your body. These are also responsible for the blood sugar spikes that can be dangerous to your health. Complex carbs on the other hand digest slowly thus providing a slow but continuous flow of energy. They actually help to keep blood sugar steady.
Additionally, carbs nourish the friendly bacteria in our guts that help us digest our food well.
The amount of carbs you should take in every day solely depends on your total activity level on a per day basis. For instance, if you hit the gym hard, your carb intake should form a minimum of 50% of your total food intake. On the other hand, if you live a mostly sedentary life, your carb intake should be between 20-30% of your total food intake. As such, your carb intake will be dictated by your activity level.
Carbs are made up of sugars (saccharides) that are linked together in chains (polysaccharides). The digestion of carbs commences in the mouth and ends when the long chains (polysaccharides) are broken down into singular sugars that are directly absorbed into your bloodstream.
Often times, you will hear that carbs are bad for you and you should completely eliminate them from your diet. But this couldn’t be further from the truth. Carbs give you the energy to power through your day and here are some of the best natural sources for your daily dose of carbs.
- Brown rice
- Dark leafy greens
- Sweet potatoes
- Winter squashes
Are you beginning to see why we say that abs are made in the kitchen? Let’s continue!
Did you know that each cell in your body contains a protein element? In actual fact, protein is always being broken down and remodeled to meet all your maintenance and growth needs. It, therefore, goes without saying that regular protein intake is of utmost importance for the replenishment of protein in your body.
From tissue repair, immune function, general muscle maintenance, hormone synthesis to the formation of red blood cells, protein does it all.
Now, your body doesn’t have large storage pockets for protein as it does for fat and carbs. What you eat as protein has to be handled as you eat it. Like substitute players in a football match waiting for their opportunity to play, amino acids stand in line, ready and waiting to be used by your body. These amino acids are either used to build a body of protein or are reconfigured to glucose to be stored as fat or used as energy.
How much protein do you need?
As we’ve seen, there is so much your body can do with protein but this doesn’t necessarily mean you should be eating truckloads of protein. For anyone above the age of 18, the recommended daily intake of protein is 0.36gram per pound and for kids of ages 4-13; the recommended daily intake is 0.43gram per pound. This amount is sufficient for maintaining health but for athletes, they may need to take in more for athletic performance.
Although athletes need more protein than most people, there is still a limit as to how much protein can be used by the body.
An athlete requires 0.91gram per pound, 1-1.5 gram per pound for someone who does strength training a few time a week and 0.8-1g per pound for someone who does cardio on a daily basis.
When consumed in excess, ammonia, a by-product of protein synthesis is formed and this cannot be eliminated via urine and so it is eliminated through sweat. If your sweat has a sharp ammonia odor, this is an indication that you are taking in more protein than your body actually needs. You have probably noticed that digestion is slower after a protein-rich diet- this is a protective mechanism employed by your body against ammonia.
Pay attention to what your body is saying and you will find the best protein ratio that will meet all your protein needs without going overboard. Here are some amazing protein sources that will take you closer to your flat belly.
- Fermented dairy products
- Wild caught fish
- Lean meats
- White meat
- Nuts and seeds
But isn’t fat the reason I don’t have six-pack abs? Well, fat has had a lot of bad press in recent years, so much so that most foods today are being made as fat-free or low fat and they have become very popular. But, you shouldn’t be too scared of fat because you actually need it in your diet. The trick is to only focus on healthy fat.
Fat is found in both animals and plants and this is because fat is the most economical and easiest way to store energy for all living things. Fat is essential for growth, development, and function especially when there is a shortage of food intake – a shortage of sunlight, for plants.
Now, as the densest source of calories – 9 calories per gram of fat when compared with 4 calories per gram of carbs and proteins, it is important to monitor how much fat goes into your diet. We have seen that fat helps supply your body with energy. Additionally, fat helps in the absorption of the fat-soluble vitamins – A, D, E, and K.
It also provides linoleic acid which is an essential fatty acid for a faster metabolism, healthy skin and growth. We cannot also forget the fact that fat adds a burst of flavor to our food and makes food more satisfying thereby curbing the urge to snack throughout the day.
Now, all the fats have got the same amount of calories but all fats are not created equally as we will see shortly.
These fats are derived from plant and vegetable sources and are the recommended fats for a healthy lifestyle. They include monounsaturated fats, polyunsaturated fats, and omega-fats. Essential fatty acids are part of unsaturated fats that our bodies are not in a position to synthesize but that are critical to our health.
These fats are primarily derived from animal products such as dairy, meat, and eggs. But saturated fats are also derived from selected plant sources such as coconut and palm oils. Saturated fats are mostly solid at room temperature and some raise the bad (LDL) and total cholesterol levels.
However, not all saturated fats are bad, some have a neutral effect on cholesterol levels but the bottom line is, to limit the intake of saturated fats.
In essence, Trans fats are actually unsaturated fats but the difference is that Trans fats can raise both the bad and total cholesterol levels while at the same time lowering the good (HDL) cholesterol levels.
· Trans fats (hydrogenated fats)
These fats are passed through hydrogenation – a chemical process used to change oils that are in liquid form into solid fats. This process is usually aimed at extending the shelf life of many processed food products such as cakes, cookies, fries and so on. Trans fats should be completely eliminated from your diet especially due to the fact that they spell doom to your flat belly goals.
Here are some amazing sources of healthy fats:
- Extra virgin olive oil
- Dark chocolate
- Wild caught fatty fish
- Free range eggs
- Nuts and seeds
- Chia seeds
- Full fat yogurt
- Organic coconut products
Eating a healthy and balanced diet for a flat belly is important.
Or as we say your abs are made in the kitchen.
So many of us have poor eating habits and most of the time we don’t even know it. You fall into the trap of the advertising tricks by the food industry and you believe you are eating healthy when in fact your diet may be doing severe damage to your body. Educating yourself on proper nutrition is of utmost importance to your overall health.
When you eat a healthy and balanced meal, you provide your body with the proper nutrition to power you through the day, protect you from diseases and also, to give you the body of your dreams.
But, what should you be eating to banish your belly fat once and for all, keep your skin clear and radiant and your energy levels high?
In short, your abs are made in the kitchen:
- Cook all your food so you are able to control all ingredients that go into your food.
- Stay away from all processed foods and instead eat fresh, healthy, natural, organic and whole foods.
- Drink lots and lots of water. This is your weight loss best friend. Aim for about 8-12 glasses of water every day.
- Practice mindful eating. Pay attention to your body and only eat when you are hungry and not when you are craving something. It is also important to learn to stop immediately when you feel satisfied.
Here is a sample one-day meal plan that has healthy and balanced belly blasting meals:
For the perfect balance – 1 protein, 1 carb, 1 fruit, 1 dairy
· 1 sunny side up egg on sourdough toast
· ½ cup steel cut oats with 4 oz of plain Greek yogurt or kefir and mixed berries
· A handful of mixed berries
· A handful of unsalted nuts, toasted
· 2 teaspoons natural nut butter with carrot and celery sticks
Lunch and dinner
Perfect balance – 1 protein, 2 veggies, 1 carb
· Fish/ chicken/ turkey with grilled or steamed vegetables and brown or wild rice
· Fresh vegetable salad with chicken or turkey and Italian dressing – use the dressing in moderation or better still make a healthy salad dressing. Here is our best homemade salad dressing because abs are made in the kitchen!~
I would like to thank you for taking the time to go through this report. I hope this belly fat blasting information has served as an eye-opener on the often misunderstood topic of belly fat loss. What you need to do now is implement the information contained in this guide and you will be on a rewarding journey to a flat belly and optimal health.
A positive mindset will also play a huge role in helping you achieve your belly fat loss goals. Be consistent and disciplined with your plan. This will help you avoid many speed bumps along the way.
So, what next after meeting your goals?
Well, for sure you can’t revert back to your old habits of eating unhealthy. Continue on a healthy path and you will never have to deal with belly fat that can be so unhealthy and demoralizing. Stay faithful to your fitness regime and you will continue seeing greater improvements including six pack abs. Yes, that’s right! Why? Because your abs are made in the kitchen!
As we wind this up, don’t be too hard on yourself when you fall. Just pick yourself up and continue from where you left off. With time, this healthy lifestyle will be second nature to you. The ball is now in your court. Take it away! Learn how to get rid of belly fat with Brad Pilon’s Good Belly, Bad Belly new book.