The Flat Abs Plan
To get thinner, feel fitter, and live longer you need to eat more often. Yes, that’s right. Your eyes aren’t playing tricks. There’s serious science behind this message.
Researchers at Georgia State University developed a technique to measure hourly energy balance- that is, how many calories you’re burning versus how many calories you’re taking in. The study found that if you keep your hourly surplus or deficit within
300 to 500 calories at all times, you’ll best be able to change your body composition by losing fat and adding lean muscle mass. People with the largest energy imbalances (those whose calorie surpluses or shortfalls topped 500 calories from hour to hour) were the fattest, while those with the most balanced energy levels were the leanest.
If you eat only your three squares a day, your energy levels can dip. Your goal: 3 meals and 2 snacks. Didn’t we say right at the outset that this plan isn’t about deprivation?
In other words the Flat Abs Diet encourages you to focus on (not restrict yourself to) a generous market basket of food types to fulfill your core nutritional needs.
The foods listed in these pages are so good for you, that they’ll just about single handedly exchange your fat for muscle (provided you’ve kept your receipt).
Just follow these simple guidelines:
. Include two or three of these foods in each of your three major meals and at least one of them in each of your two snacks.
. Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
. Make sure you sneak a little bit of protein into each snack.
By alternating your meals with snacks (we’ve given you a ton of food suggestions) you’ll keep your stomach full, which will reduce the likelihood of a diet-destroying binge.
Finally, one meal a week forgets everything about good carbohydrates and good fats. Have whatever it is - pizza, payasam - that you miss the most. Think of this cheat meal as the carrot at the end of a good week of eating. Enjoy!