Diet Menus And Plans - Revisiting The Abdos Diet

The Abdos Diet was created by two journalists for Men's Health magazine David Zinczenko and Ted Spiker. This diet focuses on three important points: nutrition, physical activity, and motivation. It is meant for both men and women in good health who want to build their muscles. During the six weeks of this diet you may lose up to 9 kilograms (20 pounds). Unlike many other diets, the Abdos diet requires a solid schedule of physical activities including muscle development exercises, cardiovascular exercises, and exercises to strengthen their abdomen.

The Abdos Diet gives a central place to the following foods: Proteins, because they appease hunger and favor muscle gains. The recommended sources of protein include turkey, beef, fish, tofu, and nuts. Fats help produce testosterone. Polyunsaturated fats such as omega-3 (found in fish) protect the heart from cardiovascular diseases. Monounsaturated fats, because they can lower the rate of bad cholesterol. These fats can be found in various nuts, in olive oil, in colza oil, in peanuts, and in avocados.

Glucides are necessary for your nutrition. Make sure to eat foods rich in glucides with a low glycemic index (specifying the rate at which foods are transformed into glucose). They are digested slowly, and so provide energy for several hours. The best glucides are found in fruits, vegetables, dried beans, and whole cereals. Calcium, found mostly in dairy products, strengthens the bones and reduces the risk of excessive weight.

Do not calculate your calorie consumption. Instead eat according to what your appetite tells you. But we will see below, mealtimes are strictly defined. Measure your waist and your weight every two weeks. Women should keep a record of their menstruations and both and men should measure their body fat. Don't drink alcohol but drink smoothies instead. They may even replace the occasional meal.

Here is a sample menu: Breakfast is a strawberry smoothie made with soy milk and oatmeal flakes. The mid-morning snack consists of sliced raw vegetables and two teaspoons of peanut butter. For lunch enjoy a tuna salad with tomatoes and two little rolls. The mid-afternoon snack is sliced raw vegetables and low-fat cheese. For supper try a pepper steak accompanied by brown rice. Your recommended evening snack is an apple and 30 grams (about 2 ounces) of almonds. Unlike many other diets this one specifies the times when you should be eating: Breakfast is at 8 in the morning, the first snack is at 11, lunch is at 1 in the afternoon, snack number 2 is at 4, supper comes at 6, and your final snack should be at 8 pm.


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Levi Reiss wrote or co-authored ten computer and Internet books and teaches computers at an Ontario French-language community college. Visit his wine, diet, health, and nutrition website http://www.wineinyourdiet.com and check out his popular diet articles.



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