THE ABS DIET.

Hi Everybody,
Welcome to the excellent journey of diet plan, its wonderful with great results
in no time. The diet plan is of just 6 weeks, I will be giving u the sample workout
and sample diet for the 6 weeks, whatever I have discovered and tried it throughout
the diet.This document includes the recipies of some meals like breakfast,healthy
snacks, smoothies, etc…..
The diet plan have some useful facts:

1. There are some fat burning foods available in store, during the diet if u eat
these foods combine with some exercise u will have a flat stomach in just
only 6 weeks and also shed the extra pounds from your body, People who
have followed this diet plan have lost almost 12 kgs. In just 6 weeks.

2. When u do a exercise the calcium n protein in your body needs to burn the
fats so the diet includes the foods containing maximum number of calcium n
protein ie dairy products.

3. This diet emphasizes more on building your muscles weight rather than fats
weight, it will turn your body into fat burning machine.

4. One more advantage of this diet is that , whenever we go to gym or try any
other exercise if we leave it for some time , again we regain the shape, but
by doing this diet n exercise, the fats are totally gone for ever n only remains
in your body are the muscles.

5. This diet emphasizes on building your Metabolism, is the rate at which the
body burns its way through calories just to keep itself alive, your heart is
beating,your lungs breathing, your blood pumping etc. Your body is burning
calories all the time.
  There are 3 main types of calorie burn that happen throut the day:

1. The thermic effect of eating:

Between 10 to 20 % of calories are burned while digesting your
food. Your body uses more calories to burn proteins.
2. Exercise and Movement:
Another 10 to 15 % calories are burnt when you any movement
or exercises or moving your muscles or just turning the pages of
a book will burn the calories.
3. Basal Metabolism:
Whenever you are resting, watching TV, sleeping at these time
the calories are burnt.In fact, 60 to 80 % of calories are burnt
when u are doing nothing at all, but only if u follow the diet
plan.

6. Keep a count of negative calories i.e. Negative calorie foods are

foods, which use more calories to digest than the calories food
actually contains!, In other words, the body has to work hard in order
to extract calories from these foods. This gives these foods a
tremendous natural fat-burning advantage.

Consider the facts:

1. A piece of dessert consisting of 400 Calories (actually

400 kilocalories) may only require 150 Calorie (actually 150
kilocalories) to digest by our body, resulting in a net gain of 250
calories which is added to our body fat !
2. On the other hand, a 5 calorie piece of celery may
require 150 calorie to digest, but resulting in a net loss of 145
calories from our body fat !! It implies that the more you eat, the
more you lose weight!!!
Therefore, these foods are said to be good for achieving weight loss
naturally without starving."

Negative Calorie Vegetables

Asparagus Chicory Lettuce
 Beet Root Hot Chili Onion
Broccoli Cucumber Radish
Cabbage Garden cress Spinach
Carrot Garlic Turnip
Cauliflower Green Beans Zucchini
Celery
Negative Calorie Fruits
Apple Honeydew Pineapple
Blueberries Lemon/Lime Raspberry
Cantaloupe Mango Strawberry
Cranberry Orange Tomato
Grapefruit Papaya Tangerine
Peach Turnip
Watermelon

6. There are some points to be considered while eating to have a flatter tummy:

 Eat slowly,taking small mouthfuls of your food and sips of your drink
and chewing well.The brain takes 15 mins to receive the message that
your stomach has had enough to eat, so eating too quickly will result
in overeating.
 Give your food your full attention.At meal times relax , but give good
poster as u sit, it will help in digesting food as the internal organs are
in best position to do so.
 Eat smaller portions frequently n keep salty foods to a minimum.
 Having frizzy drinks while eating will result in heartburn n wind.
 Try now to eat the same food 2 days continous.Try to eat any fruit an
hour before or after the meals, helps digest the food easily.
 Have a glass of orange juice or tomato juice in breakfast compulsory,
coz it has antioxidants and these are to be consumed after heavy
breakfast only not after lunch or dinner or any other time, it works as
anitiseptic for the body to keep to healthy for long.
 Try to have smoothies as a evening snack as it helps to keep you full
for longer times.

7. Try not to eat the products those have highest value of HFCS(high fructose
corn syrup), its very bad for health specially, for heart, can causes many
heart diseases including cancers. Includes in cereals, ketchup,frizzy
drinks,pasta sauce, biscuits,meal replacement bars,regular soft
drinks,commercial sweets(jelly beans), pancake syrup,frozen yogurt,fruit
flavoured yogurt, high sweetened cereals, energy bars.
8. Try to lower the contents of trans fat, these are the fats which is also not
good for health , it can cause diabetes, high blood pressure at a very early
stage, also weaken your immune system,how to look for them is add all the
numbers listed back of any product u pick n minus the fat contents , the
number left is the trans fat.Normally the trans fat should be 2-3 % but if it
exceeds more than that , just don’t have that product. These are contained in
chocolates,cheese spread, biscuits, corn chips, crackers, French fries, frozen
waffles, margarine butter, potato chips.

9. There are some power foods:

Almonds and other nuts

Beans n pulses
Spinach n other green veg’s

Dairy products
Instant hot oat cereal
Eggs
Turkey n other lean meats

Peanut butter
Olive oil
Wholegrain cereal n breads
Extra protein whey powder
Rasberries n other berries.

10.The Abs-Diet recommended calcium rich foods:

 30g grated parmesan cheese

 170 ml large curd cottage cheese(paneer)
 240ml low fat yogurt
 240 ml skimmed milk
 30g gruyere cheese
 30g cheddar cheese
 30g mozzarella cheese
 1 scoop whey powder protein

11.Guidelines to follow:
  Eat 6 meals a day
 Make the 12 abs diet powerfoods the part of your diet
 Drink smoothies regularly(recommended ti me is at 4 pm)
snack.
 Stop counting the calories/day/week/month
 Know what to drink n what not to,i.e soft drinks make you full
but they empty calories to yr body.
 For one meal a weak forget all other 5 guidelines.
12.Beans for your diet:
 Soya beans.
 Haricot beans
 Chikpeas
 Black beans
 Cannelloni beans
 Kidney beans
 Lima(butter) beans

13.Fat burning foods :

Apples,apricots,artichokes ,asparagus, beets ,blackberries,blueberries
,broccoli,Brussels sprouts ,cabbage,cantaloupe melon,carrots,cauliflower
,celery,cherries ,chives(herb),cod(fish),corn,crabs
,cranberries,cucumbers ,eggplant(brinjals),flounder ,garlic,grapefruit
,grapes,green beans ,honeydew(melon),kale ,leeks,lemons ,lettuce,limes
,lobster,mangoes ,mushrooms,nectarines ,okra(bhendi),onions
,oranges,papaya ,parsley,peaches ,pears,peas ,peppers(simla
mirch),pineapple ,prunes,pumpkin ,radishes,raspberries ,red
cabbage,sauerkraut ,scallions,spinach ,squash,strawberries ,string
beans,tangerines ,tomatoes,turnips(mula),watermelon

 We are done with the facts now we move on to healthy snacks:

 Popcorn:( not soaked in butter or salt)

 It's very high in fiber and low in calories. The best kind to eat
is the air popped but if you're going to pop it on the stove make
sure you use oils with monosaturated fats like canola or olive
oil.
Be careful with microwave popcorn. Check the labels for
sodium and fat content because it varies from brand to brand.

Almonds and Other Nuts:

You've heard the old phrase "An apple a day keeps the doctor
away." Well now people are saying the same thing about a handful of
nuts.
The biggest weapon contained in nuts is the monosaturated fat. This
kind of fat is actually good for you and can even help clear your
arteries.Nuts help fill you up and are also high in Vitamin E, fiber
and magnesium.Vitamin E is an antioxidant that helps fight diseases
such as cancer, asthma, osteoperosis and a host of other
inflammations.

Peanut Butter:

Peanut butter is a delicious member of the legume family. It

has a lot of the same good qualities as regular nuts, and is great
because it will fill you up quickly.
If you ever want to hold yourself over to the next meal just eat a
couple of teaspoons of peanut butter. That's 190 calories right there
and you get a load of protein.You can also add it to your fruit,
crackers, or even a smoothie. It makes a great healthy snack.
Watch your consumption of it, however. Despite the protein, peanut
butter is considered a high-calorie food. So be sure you don't overdo
it.

Smoothies:

Fruit smoothies can actually be used as a meal replacement if you

pack them with enough ingredients.
You can have milk shakes as well but with using the soya milk, as
soya milk is fat free.
 Depending upon what you put in them, they can contain anywhere
between 400 and 600 calories which will keep you full for hours.
The benefit to this kind of snack is you can get fruit, protein, fiber
and dairy all in one delicious serving. The choice is up to you.
Here are some of the recipies:
1. Mango Smoothie:
1 Large ripe mango,peeled n chopped
200ml soya milk
150ml soya yogurt
Put the mango n other ingredients in a blender and puree until
smooth , add a couple of ice cubes and drink immediately.
2. Banana n Almond smoothie:
1 ripe banana, sliced
250ml skimmed milk
25g almonds ground
pinch of ground cinammon
a little honey to sweetened(optional)
Put the banana into freezer- proof container and freeze for
atleast 2 hrs or overnight. Place all the ingredients in a blender
or food processor and blend until thick or frothy, n serve
immediately.

3. Power smoothie:
240ml skimmed milk
2 tblspn low fat vanilla yogurt
50g hot oat cereal
2 tspn peanut butter(unsalted n sugar free)
2 tspn chocolate whey powder
6 ice cubes crushed.
Mix all the ingredients n blend it.
4. Strawberry field marshall smoothie:
120ml low fat vanilla yogurt
240 ml skimmed milk
2 tspns peanut butter
170 g frozen strawberries
 2 tspns whey powder
6 ice cubes crushed.
Mix all the ingredients n blend it.
5. Cereal killer:
40 g All-Bran cereal
1 tblspn honey(optional)
240ml skimmed milk
60g blueberries
6 ice cubes crushed.
Mix all the ingredients n blend it.

6. Banana split smoothie

1 banana
240ml skimmed milk
120ml low fat vanilla yogurt
2 tblspns frozen orange juice concentrate
2 tspns whey powder
6 ice cubes crushed.
Mix all the ingredients n blend it.
7. Halle berries smoothies:
50g instant hot oat cereal nuked in water or milk
180ml skimmed milk
100g mixed frozen blueberries, strawberriesn
raspberries.
2 tspns whey powder
3 ice cubes crushed.
Mix all the ingredients n blend it.
8. Summer smoothie:
115g frozen strawberries
1 banana
1 wedge honeydew melon
120ml low fat vanilla yogurt
180ml skimmed milk
2 tspns vanilla whey powder
3 ice cubes crushed
 Mix all the ingredients n blend it.
9. PB&J Smotthie:
180ml low fat vanilla yogurt
180ml skimmed milk
2 tspns peanut butter
1 medium banana
90g frozen strawberries
2 tspns whey powder
4 ice cubes crushed
Mix all the ingredients n blend it.

Low Fat Yogurt:

An 8-ounce cup of yogurt generally contains 2-3 grams of fat and

around 150 calories. This is a much better snack food option than
something like ice cream.
A recent study showed people that consumed three servings of
light yogurt daily as part of a reduced-calorie diet lost about 20 percent
more weight than those who only cut calories.
Some recipes will even call for low fat yogurt to replace sour
cream.

Sample time schedule:

8 am: breakfast
11am: snack or fruit
1 pm: lunch
4 pm:snack
6 pm:snack
8pm: dinner

 Abs diet sample breakfast:

 240 ml smoothie
  2 tblspn peanut butter with wholemeal bread,with 1 cup of skimmed
milk.
 Same as above with 75g berries.
 2 scrambelled eggs , 2 slices of wholegrain toast, 1 banana, 240 ml
skimmed milk.
 30g high fibre cereal mixed with 15g of cruchy nut cornflakes, 2
tblspn of almonds,n 180ml of skimmed milk.
 1 slice of wholegrain bread with 1 tblspn of peanut butter, 1 meduim
orange, 40g all bram cereal with 120ml skimmed milk, with 75 g of
berries.
 Upma
 Poha,
 2 veg Sandwitch with 120ml of skimmed milk
 boiled pulses as much as u want.
 Salads as much as u want.
 Soya milk with otabix/wholemeal bread/toast/wheatabix etc.

 Abs diet Workout suggested weekly schedule:

Some guidelines to follow:

 Leave atleast 48 hrs between your weight workouts of same bosy parts. Your
muscles need time to recover n repair themselves after a workout.
 Take 1 day each week rest with no formal exercise.
 Warm up for 5 mins before starting the exercise by doing jogging, jumping
jacks, skipping etc.
  Don’t forget to stretch out yr body after the workout, it reduces tension from
yr muscles n help you to relax.

The three components of your weekly schedule include:

1. Strength training:
Recommeded 3 times a week.

2. Additional cardiovascular exercise:

Optional , eg’s cycling, swimming, walking,
running,shouls be done on your 3 off days(atleast twice a
week) n 1 day atleast a interval workout.

3. Abs exercise:
Twice a week.

 Sample workout schedule:

Monday:
Total body strength training workout with abs emphasis:
Complete 1 set of each ab exercise
Then complete the rest of the circuit twice.
 Exercise Repeatitions Rest sets
Traditional 12-15 None 1
crunch
Bent knee leg 12-15 None 1
raise
Oblique V-up 10 each side None 1
Bridge 1 0r 2 None 1
Back Extension 12 –15 none 1
Squat 10-12 30 seconds 2
Bench press 10 30 seconds 2
Military press 10 30 seconds 2
Pulldown 10 30 seconds 2
Upright row 10 30 seconds 2
Triceps 10 30 seconds 2
pushdown
Leg extension 10-12 30 seconds 2
Biceps curl 10 30 seconds 2
Leg curl 10-12 30 seconds 2

Tuesday(optional):
Light cardiovascular workouts such as walking, running, swimming etc for max 30
minutes only, preferably at mornings or night after dinner.

Wesnesday:
Total body strength training workout with abs emphasis:
Complete 1 set of each ab exercise once,
Then complete the rest of the circuit twice.

Exercise Repeatitions Rest sets

Traditional 12-15 None 1
crunch
Bent knee leg 12-15 None 1
raise
Oblique V-up 10 each side None 1
Bridge 1 0r 2 None 1
Back Extension 12 –15 none 1
Squat 10-12 30 seconds 2
Bench press 10 30 seconds 2
Military press 10 30 seconds 2
Pulldown 10 30 seconds 2
Upright row 10 30 seconds 2
Triceps 10 30 seconds 2
pushdown
Leg extension 10-12 30 seconds 2
Biceps curl 10 30 seconds 2
Leg curl 10-12 30 seconds 2

Thursday(optional):
Light cardiovascular workouts such as walking, running, swimming etc for max 30
minutes only, preferably at mornings or night after dinner.

Friday:
Total body strength training workout with leg emphasis:
Repeat entire circuit twice.

Exercise Repeatitions Rest sets

Squat 10-12 30 seconds 2
Bench press 10 30 seconds 2
Military press 10 30 seconds 2
Pulldown 10 30 seconds 2
Travelling lunge 10-12 each leg 30 seconds 2
Upright row 10 30 seconds 2
Step-up 10-12 each leg 30 seconds 2
Triceps 10 30 seconds 2
pushdown
Leg extension 10-12 30 seconds 2
Biceps curl 10 30 seconds 2
Leg curl 10-12 30 seconds 2
Saturday:
Abs workout:
 Exercise Repeatitions Rest sets
Traditional 12-15 None 1
crunch
Bent knee leg 12 None 1
raise
Oblique v-up 6-10 each side None 1
Bridge 1-2 None 1
Back extension 12-15 None 1

The exercises photographs are provided so that u can do eat easily:

Squat Bench press

Pulldown
Military press

Upright row

Triceps pushdown

Leg extension
Biceps curl
Leg curl

Travelling lunge
Step up