Indian Vegetarian Diet Plan for Six Pack Abs Pdf
Are you a dreamer of a toned and a good shape body?Do you want 6 pack abs, just like Shahrukh and Shahid? Then you need to know some reality checks about six packs formation. Getting six pack abs is not an easy but a challenge phase. You need to maintain a balance between patience and hard work to achieve the same. here is an Indian Diet Plan for Six packs Abs that will help you in the process.
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Six pack abs are not about crazy exercising or eating less. It's all about following the simple plan that covers both the right exercise and dietary schedule- and sticking to it religiously.This two together makes the journey to a great looking body much easier and sustainable.
Therefore, in order to come up with six pack abs, you need to read this article in detail.Which is going to focus on foods that do wonders in shaping a good body and also highlight about Indian diet plan for six pack abs.
Ultimate Six pack Lifestyle rules
Before we move on to the Indian Diet Plan for Six packs Abs, you need to know the Rules that will help you get there . Here are 6 rules you need to follow :
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Understand your body fat-
We all know that abdominal muscles play an important role in forming six packs. The very first step to know about it, is knowing all about body fat percentage. The average urban male has around 25% body fat.To get a six pack, men need to have around 10% fat and women around 18% body fat.
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Be Active-
Once you know your body fat%, the next step is to lower it and improve your muscle formation by adopting good exercise regime. This will help you to burn more fat and increase muscle mass, leading to high metabolic rate. If you're not sure what kind of workout to follow, do take a help from an expert.
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Control food portions-
When it comes to Indian Diet Plan for Six packs Abs, controlling your calorie intake is really important. You need to control how much food you eat, and thus how many calories you are consuming throughout a day. If you find this hard with the food, you can always take a help from calorie counter tool, from a reliable source. And by doing this, you can religiously able to follow Indian diet for 6 pack abs.
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Quality and Quantity-
Besides counting calories, you need to make sure you're consuming quality calories. Which means, if you have calorie target of 1800, then you should not eat pizza, burgers etc, You need to ensure those 1800 calories are coming from foods that are high in fiber, and are good sources of protein, carbohydrates, and fat. Indian Diet Plan for Six packs Abs will involve eating a lot of seasonal vegetables and fruits And avoid the processed and packaged foods.
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Don't skip snacks-
Your meal should be comprised of 3 meals -Breakfast, lunch and dinner with 2 snacks. Find healthy snacks -that could a combination of protein and fiber such as nuts and fruits. They are really simple and keep you full throughout a day. Roasted soya bean and Nuts like Almonds , sunflower seeds , macadamia seeds , flax seeds are good options to choose from.
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Sleep well-
Good sleep leads to good health and fit life.Sleep is a restorative process that helps your muscles and system recover. It also helps you to burn more calories. And if you don't take enough sleep, then the system does two things: makes you crave for high calories and secondly, store more fat.So, make sure you get enough sleep. So let us now see the Indian Diet Plan for Six packs Abs in details.
Indian Diet Plan for Six packs Abs
Most of the diets treat you like a kid and they act as a parent. Not this, not that, no fruit, no wheat, no potato, no sugar and no,no, no ,and you end up hearing all this and feels demotivated to start any diet regime. Yes, it's true, there are some food groups that doesn't fit while planning the Indian diet for 6 pack abs. But there are several foods out there just waiting for you. So, what are you waiting for!let's see the list of power foods that is necessary for Indian diet plan for six packs abs.
Indian Foods for Six Packs Abs
- Almonds and other nuts (Read Benefits of Almonds )
- Beans and various other legumes and sprouts (Read Benefits of various types of sprouts )
- All green vegetables such as Spinach (spinach soup recipe)
- Eggs
- Fish and Chicken
- Dairy products like milk, paneer, curd, buttermilk
- Whole grains like cereals
- Peanut butter
- All the berries and fruits
- Whey protein(too necessary), otherwise try to stick to protein from natural sources. (Read – All about protein Supplement)
- For cooking and salad preparation, olive oil, mustard oil are much healthier options.
Adopt these 11 Indian ab foods, eat and enjoy these 11 Indian ab foods to get in good shape.
A sample Plan of Indian diet Plan for Six Packs Abs
Eat meals with the balance of nutrients. A great combination of fiber, good protein, carbohydrates, and fats. Making sure to feel full and satisfied throughout a day. Your food intake should be healthy and very well planned with proper discipline. For that reason, we really want you to examine what you eat and drink for getting 6 pack abs. To give you a crux, there is a 1 day sample plan especially keeping in mind Indian diet for 6 pack abs. Here it is-:
Sample diet Plan
| Food Item | Calories (kcal) | Protein (gms) |
| Early Morning | ||
| 1 glassTraditional egg nog (4 eggs, low fat milk , 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Breakfast | ||
| 4 egg white omlette with lots of Capsicum / scrambled egg | 200 | 12 |
| + 2 slice toasted brown bread | 100 | 3 |
| OR | ||
| scrambled paneer sandwich (2 slice brown bread + 150 gms paneer with capsicum) | 315 | 15 |
| Mid-Morning | ||
| 1 Grape fruit or Water melon /Pineapple / Cantaloupe ( 1 bowl ) | 60 | 0 |
| Lunch | ||
| 2 chapati | 245 | 6 |
| 1 big cup Stir fried broccoli , Palak and Mushrooms | 50 | 3 |
| 1 big bowl boiled chick pea salad (add cucumber and tomatoes and onion ) | 130 | 6 |
| OR | ||
| Grilled Fish | 115 | 11.5 |
| Evening | ||
| Peanut Butter Sandwich (2 slice brown bread) | 220 | 6 |
| Dinner | ||
| Panner Tikka (100 gms paneer + capsicum + tomatoes + onion ) | 350 | 20 |
| OR | ||
| 3 Egg white omlette with Asparagus + 2 slice Toasted brown bread | 200 | 20 |
| Bed Time | ||
| Soaked Almond 6 (optional ) | ||
| Skimmed milk (1 glass) | 86 | 8 |
| (Adjust according to your timetable ) Pre workout meals (15 mins before you workout) | ||
| 1 Apple + 2 medium Boiled potato salad + Grape fruit | 100 + 60 | 2 |
| (Adjust according to your timetable ) Post workout meals(5- 10 mins after your workout) | ||
| Whey protein Isolates (33 gms) | 130 | 25 |
| Skimmed milk (1 glass) | 86 | 8 |
| Total | 2040 | 111 |
Note –
The above mentioned Indian Dirt plan for six packs abs is a sample diet plan and you can adjust your timings accordingly.Make sure, it is just a sample, the diet is different for the different individual on the basis of their health parameters.
Also being a responsible member of the fitness world,we must tell you that do keep in mind having six pack is not an indication of fitness. It is just about low body fat and looking good. But ultimately, in the end ,we need you to stay fit and healthy! Okay, now you had a taste of philosophy behind Indian diet plan for six packs abs. Let's follow and eat.
Indian Vegetarian Diet Plan for Six Pack Abs Pdf
Source: https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/