In this modern era, we all are in a quest for fitness. Though the health and fitness goals are different for everyone, one of the areas we tend to focus on more is our abs. We all have a strong emotional pull for getting a six pack abs. And, the key to get strong visible abs is shedding the fat that hides them along with maintaining the required protein level.
Of course, exercise is essential for building strong abs, but a proper diet is equally important. The saying that “abs are made in the kitchen,” is really true. So, to obtain six pack abs, it is necessary to follow a strict diet routine. One must include high quality protein sources in diet along with a perfect balance of healthy carbohydrates and fats. The carbohydrates and fats can be utilized during workout for energy and the proteins can thus be spared for building up more muscles in the body.
So, check out some plant-based protein sources that can help in giving you great abs, along with some reasons why you can give it a try.
Infographic Click Here | Quinoa Quinoa seeds are known for its high protein content. Compared to other plant sources, quinoa is a complete protein source, containing all the nine essential amino acids that our body cannot make on its own. This protein rich grain is also a god source of fiber, potassium and iron. According to dieticians, one cup cooked quinoa provides about 8 grams of protein and 5 grams of fiber. You can take quinoa in your breakfast or as snacks to carve the six pack abs on your body. |
- Tofu, Tempeh, and Edamame
Tofu, tempeh, and edamame are soy bean-based foods and are among the richest sources of protein in a plant-based diet. Half cup of tofu contains about 10 g, edamame beans contain 8.5g and tempeh contains 15g of protein. These soy products also contain good levels of nutrients, vitamins, organic compounds and a significant amount of dietary calcium. Tofu offers 15% of the Daily Value (DV) for calcium which makes them healthful substitutes for dairy products.
You can try tofu as a meat substitute, in your favorite sandwich or soup.
- Oats
Oats which is considered as a potential source of fiber is also a great source of protein. Half cup of raw oats has around 8 grams of protein. The beta glucan fibers in oats help in getting muscles and abs and also fights abdominal weight gain. Oats also contain magnesium, potassium, iron, and even calcium.
Oats are fabulous food for your abs. You can take plain oatmeal in morning or can take along with fruits or vegetables.
- Nuts and seeds
Nuts and seeds act as excellent plant-based source of protein and various other nutrients. They can be useful as a part of a weight loss diet. They provide the perfect balance of fiber, protein, and healthy fats which are essential for getting abs. A study showed that people who take 1.5 ounce of almond per day had significant reduction in belly fat. According to dieticians, hemp seed nuts provide 6 grams per of proteins tablespoon which is more that beef or fish. Pistachios, walnuts, almonds, pecans, and Brazil nuts are the protein rich nuts, while chia, flax, pumpkin, and hemp are the seeds rich in protein.
Take these nuts and seeds as healthy snacks to curb your cravings.
- Legumes
Legumes refer to any plant, fruit or seed in the family Fabaceae. It includes lentils, beans, peas, and peanuts. They are a great source of proteins and are considered as a healthy substitute for meat, which has more fat and cholesterol. Strong evidence suggests that adding legumes in your diet helps build muscles and abs. Legumes are also a good source of fiber, B vitamins, iron, copper, magnesium, and zinc.
According to dieticians, half cup of cooked lentils contains 8.84 g of protein. Add legumes to your lunch or dinner routine for strong abs.
Having said this, structuring a well-balanced diet with plant-based foods is crucial for building muscles. It is recommended to take advice from a professional dietician or trainer for building up six pack abs.
Adopting a plant-based whole-food diet is good for your health! Good for fitness! And above all it is good for our planet!
Reference:
- Vegan diet muscle gain: The 10 best plant based protein sources.
https://tanita.eu/blog/10-plant-based-protein-sources-for-muscle-gain/
Accessed on: 05-11-2020. - Vegan Foods That Can Help Give You Great Abs in No Time!
https://www.onegreenplanet.org/natural-health/vegan-foods-that-help-give-you-great-abs-in-no-time/
Accessed on: 05-11-2020. - https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
Accessed on: 05-11-2020. - Soy protein content of foodf.
https://www.ucsfhealth.org/education/soy-protein-content-of-foods
Accessed on: 05-11-2020. - Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015;52(2):662-675.
- Nuts and seeds.
https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds
Accessed on: 05-11-2020. - Protein Alternatives – Pulses And Legumes.
https://foodfacts.org.za/protein-alternatives-pulses-legumes/
Accessed on: 05-11-2020.
