If you think that going to the gym every day would help you grow a great-looking six pack, you're mistaken.
You must eat the right foods and exercise on a daily basis to achieve this look.
We look at the 5 best foods to eat to develop a six pack to help you establish your perfect diet.
1st Food: Whole Grains
Not only can these provide you with the required dietary fibre for your body, but they will also help you lose weight.
Incorporating whole grains into your diet will help you have more energy for longer periods of time, which will be particularly useful while exercising.
You must consume just 100 percent whole grains in your diet.
Amaranth
Amaranth was a staple of Aztec culture before Cortez decreed that anyone growing the crop would be put to death in an attempt to destroy the civilization.
Seeds were smuggled out to Asia, where Amaranth was dubbed "king seed" and "seed sent by God" in honor of its flavor and nutritional value.
Amaranth kernels are tiny and resemble brown caviar when baked.
Amaranth is a “pseudo-grain” – it doesn't belong to the Poaceae botanical family like quinoa and buckwheat, but it's classified alongside other grains because its nutritional profile and uses are close to “true” cereal grains. (A. hypochondriacus and A. caudatus are two other amaranth species grown for their edible seeds, but A. cruentus is the most common.)
Today, thanks to its vibrant, peppery flavor and higher protein content (roughly 13-14 percent protein) than most other grains, amaranth is making a comeback.
It is sometimes sold on the streets in South America, popped like corn.Because amaranth lacks gluten, leavened breads must be made with wheat.
Cereals, breads, muffins, crackers, and pancakes all contain it.
Wheat Flour
This one is simple if you don't fall for food marketers' tricks.
It's widely available in bread and pasta products, but make sure the label says "100% whole wheat." The terms "multigrain" and "wheat" are insufficient.
Look at the ingredients to make sure the whole grain is near the top of the list, just as you would when buying any other whole-grain food.
At least 2 or 3 grams of fiber should be present in each serving.
Oatmeal/Whole Oats
Avenanthramide, an antioxidant that protects the heart, is abundant in oats.
It doesn't matter whether you see the word "whole" or not when shopping for this whole grain, as it does for wheat goods.
The presence of oats in the ingredients list indicates that the product is made entirely of whole oats.
If you're buying instant oatmeal, however, stay away from brands that contain high-fructose corn syrup.
It was discovered to be a source of mercury pollution in oatmeal in studies.
We recommend using the unsweetened variety and adding some fruit or honey to make it more interesting.
Bulgur
Even though up to 5% of the bran may be extracted during processing, bulgur is considered a whole grain for all practical purposes.
But it's so nice for you that we've added it to the list.
The grain is high in iron and magnesium, and is used to make tabbouleh salad. In salads or tossed in soups, this fiber and protein powerhouse (a cup contains approximately 75 percent of the dietary fiber you need for the day and 25 percent of the protein you should get) can be used.
It also takes only a few minutes to prepare.
Rice (brown)
When you prefer white rice over brown rice, about 75% of its nutrients are lost, including nearly all of the antioxidants, magnesium, phosphorus, and B vitamins found in the nutritious bran and germ.
Brown rice, which includes brown aromatic varieties like basmati and jasmine, is always a good option.
Experiment with red and black rice, both of which are whole grains rich in antioxidants and considered whole grains.
Wild rice is a whole grain that is high in B vitamins including niacin and folate, despite the fact that it is technically a grass.
Barley with all of the grains
In a USDA report, eating a half-cup of whole barley on a daily basis for five weeks reduced participants' cholesterol levels by approximately 10% relative to those who did not eat barley.
Serve quick-cooking barley with raisins or dried apricots as a side dish.
Just make sure it's whole-grain barley rather than "pearled" barley, which has had the bran and germ removed.
Rye in its entirety
According to the Organic Center's nutritional analysis, rye has more nutrients per 100 calories than any other whole grain.It contains four times the amount of fiber as regular whole wheat and nearly half of the daily recommended iron intake.
The problem is that in this region, most rye and pumpernickel bread is made with refined flours.
To enjoy the health benefits, keep your eyes open for “whole rye” at the top of the ingredients list.
Buckwheat
This traditional pancake whole grain is one of the few whole grains that celiac disease sufferers can consume (others include quinoa, amaranth, and sorghum).
It's also one of the best grain-based sources of magnesium, a miracle mineral that helps with everything from PMS symptoms to nerve function, as well as manganese, which improves mental performance.And that's a good thing, because who doesn't want a good buckwheat pancake now and then?
Whole-Wheat Couscous
Most of the couscous you see is a form of pasta, usually made from refined wheat flour.
So when you’re eying the items in the aisle for the healthiest couscous pick, look for the whole-wheat kind, most easily found in natural-food stores.
Skipping the refined version and going with the whole-grain type will gain you 5 additional grams of fiber.
Corn
Yes, corn can be healthy for you when it’s whole! A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation.
Yellow corn is also high in antioxidants. The easiest way to eat it? Popcorn.
Just skip the microwavable kinds that use harmful chemicals in the bags’ nonstick lining. Instead, buy organic popcorn kernels and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop.
Organic is important, as about 40 percent of the corn grown in the United States is genetically modified (GM) to withstand higher doses of pesticides.
Some studies are starting to link GM foods to allergies and other health problems.
Quinoa
Though it’s technically a seed and not a grain, this ancient South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids.
Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table
This Arabic grain is a low-carb form of ancient wheat that has up to four times more fiber than brown rice.
Freekeh kernels are harvested while they’re young and then roasted.
They contain more vitamins and minerals, such as immune-boosting selenium, than other grains.
Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. Look for it in Middle Eastern markets or natural-food stores.
Food 2 – Cruciferous Vegetables
The kinds of vegetables that we are talking about here and which are considered to be one of the best to foods to eat to build a six pack include the likes of cabbage, broccoli and cauliflower.
As well as providing your body with important nutrients that it needs to function effectively, they also contain very little calories.
So they will help your body to burn off fat more easily.
Cruciferous Vegetables
Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chinese cabbage
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Land cress
Mustard greens
Radish
Rutabaga
Shepherd’s purse
Turnip
Watercress
Food 3 – Allium Vegetables
The kinds of foods that would be part of this group are garlic, chives and onions.
Of course they may not exactly be good for your breath, but they are rich in flavonoids.
Flavonoids are very important to our bodies as they help to keep our cardiovascular system working correctly and again are vital to providing us with plenty of stamina when working out.
How would we cook without onions and garlic? Sautéed in canola or olive oil, they are key ingredients in many tasty and healthful vegetarian meals.
These versatile vegetables are high in beneficial sulfur compounds, giving them their distinctive flavor and aroma.
Onions and garlic belong to the Allium genus.
Allium, in fact, is derived from the Greek word for garlic.
Shallots, leeks, and chives are also members of the allium family.
Onions have been cultivated for thousands of years and originated in the Near East and Central Asia.
They were grown not only for use in cooking, but for their antiseptic qualities.
In Egypt, onions were used in mummification.
The most familiar allium is the common, or bulb, onion of the species Allium cepa, which may have a yellow, white, red, or purple skin. While onions may be fresh, they are most commonly purchased dried.
Fresh, also called “sweet”, onions have a milder taste.
Dry, also called “storage,” onions, have a h3er flavor. Dry onions have thick, paper-like skins. The vast majority of onions purchased at the supermarket are yellow storage onions.
Pungent yellow onions are the best “keepers” and are great additions to soups and stews, while red onions are very sweet, but a poor choice for long-term storage.
Red onions are good sliced and eaten raw in salads or sandwiches, or for topping a veggie burger.
Common mild onions include Bermuda and Spanish varieties. Pearl onions — which are most often white — are the tiniest of the bulb onions, and are the top choice for boiling or pickling.
Many people think that scallions are a type of onion, but in fact they’re simply the immature plants of any bulbing onion, harvested before the bulb is fully formed.
Scallions may also be called spring onions, green onions, or salad onions.
The green tops and the white root (the developing bulb) of scallions are both eaten.
One type of onions, commonly called “bunching onions,” are members of the species Allium fistulosum.
They’re called bunching onions because they’re usually sold in bunches at supermarket. Bunching onions produce the best scallions with a milder taste than other onion varieties.
A native to Central Asia, garlic (Allium sativum) has historically been prized for both culinary and medicinal use. Garlic has the h3est flavor of all the alliums.
A hardy perennial, garlic grows as bulbs, which are made up of cloves.
One type of garlic that has become popular recently is Elephant garlic, which is a separate species (Allium scorodoprasum or Allium ampeloprasum).
Elephant garlic has huge, very mild heads, and can either be sliced and eaten raw in salads or cooked and used as a substitute for onions.
It’s believed that shallots (Allium ascalonium) found their way to Europe by way of the Crusaders from Ascalon, an ancient Israeli city, from which shallots get their botanical name.
Like their garlic cousins, shallots grow as bulbs divided into cloves — usually two, but occasionally as many as ten.
Shallot bulbs grow in clusters.
Shallots have a distinctive tapered shape that sets them apart from other members of the onion family.
Most often a copper brown color, they may also be reddish or gray.
Their flavor, sometimes described as a blend of sweet onion and garlic, make them a favorite of gourmet chefs.
Leeks (Allium ampeloprasum var. porrum) are the largest member of the allium family and look like gigantic scallions.
They may grow up to two feet long and two inches thick, and they do not form a bulb.
France, Belgium, and the Netherlands lead the world in leek production, and leeks are often featured in French, Belgian, and Dutch cooking.
Also called “poor man’s asparagus,” leeks are a good complement to potatoes — in potato leek soup, for example.
Wild leeks, or ramps, are a spring delicacy in eastern North America.
Chives (Allium schoenoprasum) look like tall tufts of grass.
A hardy perennial, chives are in fact closely related to grass.
Chives can be clipped with scissors to use straight from the garden: to top a baked potato with vegan sour cream, or to add a mild onion flavor to dips, salads, or soups.
Garlic chives (Allium tubersosum), also called Chinese chives or Oriental chives, are good as a mild substitute for garlic.
Why not experiment by adding different types of alliums to your meals — to spice up your soups, stews, dips, and salads!
Food 4 – Flaxseeds
This particular kind of food is a wonderful source of Omega 3, which can help in a number of ways to boost your diet.
Plus they contain lots of antioxidants that will help you to remain healthy but eliminating harmful toxins and chemicals from your body more easily.
Food 5 – Olive Oil
This particular type of oil contains certain properties that will help to reduce inflammation throughout the body.
So if you do actually injure yourself whilst working out you will find that this particular one of the best to foods to eat to build a six pack will help you to recover from it more easily.
Don’t only use olive oil for cooking but as a dressing for salads