Diet Plan For Abs: A Healthy Diet Chart To Get A Strong 6-Pack Core

Snehil Sharma

Snehil Sharma
Jun 2023

2 min read
diet plan for abs

Table of content

Summer is here, and most of us have begun to think about starting our transitions to get fit and what’s sex packs abs. But it is a common notion that only performing abdominal workouts on a daily basis will help you achieve your goal. But which diet plan for abs is healthy?

So, there are a few foods that can help you achieve your fitness goals more quickly. Also, the food must be nutrient-dense and aid in the reduction of bloating.

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What Is the Abs Diet?

The diet plan for abs and regular exercise promises you a flatter and stronger core. So, many studies have proved that stronger, flatter abdominals help an individual live longer, sleep better, prevent back pain, and even improve their physical strength.

Thus, this diet plan for abs requires you to consume six times each day and base food choices on certain nutrient-dense “power foods.” Thus, you can only include one day as your cheat day. In which you can have cheat meals. however, this will help you boost your metabolism.

What To Include In Diet Plan For Abs?

In the diet chart for abs, your dietitian will prescribe whole vegetables and fruits, healthy fats, nuts, whole grains, and other lean sources with no stringent restrictions on carbohydrate intake.

However, consuming this diet plan, among which two are lunch and dinner, and the other is lighter, nutritious snack meals, all containing at least two of the ‘power foods.’

Also, you can emphasize consuming smoothies made with power foods like berries, nuts, and peanut butter as a substitute for meals at times. Moreover, individuals who are vegans or want to follow a vegetarian bodybuilding diet plan can easily swap meat-based meals for soy meals.

Diet Chart For Abs

So, here we are sharing a meal sample of six packs abs diet list with you.

Please Note: This is a sample menu of diet plans. So, if you want a proper customized diet plan click on contact us at the last of this blog and schedule a call with our experts.


Breakfast (8:00-8:30AM)Egg Paratha (2) + Raita (1 cup)
Mid-Meal (11:00-11:30AM)Ripe Papaya (1 cup)
Lunch (2:00-2:30 PM)Veg. Pulav (1 cup) + Rohu Fish (2 pcs.) Curry (1 cup) + 1/4th Fresh Lime + 2 Roasted Papad
Evening (4:00-4:30 PM)Sprouts (1 cup)
Dinner (8:00-8:30 PM)Chapati (2) + Carrot and Beetroot Curry (1 cup)


Breakfast (8:00-8:30AM)Poach (2) + Soy milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30 AM)Cottage Cheese with Honey (1/2 cup)
Lunch (2:00-2:30 PM)Chapati (3) + Fish (Katla) Curry (1 cup) + 1/4th Fresh Lime + Red Spinach Fried (1/3 cup)
Evening (4:00-4:30 PM)Kidney Beans Salad
Dinner (8:00-8:30 PM)Chapati (2) + Mix Veg. (1 cup)


Breakfast (8:00-8:30AM)French Omlette (2 eggs) + Soy Milk (1 glass) + 5 Almonds + 4 Cashews + 3 Raisins
Mid-Meal (11:00-11:30 AM)2 Ripe Banana
Lunch (2:00-2:30 PM)Chapati (3) + Fish (Tilapia) Curry (1 cup) + Malabar Spinach Curry (1/2 cup) + 1/4th Fresh Lime
Evening (4:00-4:30 PM)Chickpeas Salad (1 cup)
Dinner (8:00-8:30 PM)Chapati (2) + Bottle of gourd Curry (1 cup)


Breakfast (8:00-8:30AM)Chapati (2) + Egg (2) Bhurji
Mid-Meal (11:00-11:30 AM)Milk (1 glass)
Lunch (2:00-2:30 PM)Veg. Pulav (1 cup) + Rohu Fish (2 pcs.) Curry (1 cup) + 1/4th Fresh Lime + 2 Roasted Papad
Evening (4:00-4:30 PM)Sprouts (1 cup)
Dinner (8:00-8:30 PM)Chapati (2) + Carrot n Beetroot Curry (1 cup)

Health Benefits Of The Diet Plan For Abs

So, the diet plan for abs is a somewhat well-balanced chart that has many health advantages.

1. Good Source Of Protein

The diet plan of abs includes high protein foods such as fish, poultry (chicken and turkey), lean meat (beef, pork, and lamb), which is a remarkable source of omega-3 fatty acids, low-fat dairy products, eggs, and vegetarian proteins such as tofu and beans.

Also, according to different studies, these dietary foods have a nutrient-rich profile, like healthy fats and fibers, which help build muscle, reduce hunger, and improve overall health.

2. Boost Exercise

One of the best benefits of a diet plan for abs is a high-intensity program. This incorporates both strength and cardiovascular training. Thus, all these exercise leads to weight loss.

In research, it has been shown that a training program is an excellent way to strengthen abdominal muscles while boosting cardiovascular fitness.

3. Help In Weight Loss

The diet plan for abs promotes nutritious meals and exercising regularly. This also helps with losing weight.

So, according to many fitness coaches and dietitians’ strength training and cardio are efficient exercise modalities that work better together to reduce fat.

Other Health Advantages of Including Diet Plan For Abs

So, here let’s learn more about some other health benefits of a diet plan for abs:

  • The abs diet provides the liberty of indulgence in various healthy foods.
  • The diet plan provides a guide to maintaining weight and abdominal shape for longer periods of time.
  • Also, it encourages an individual to build a strong abdominal region.

Potential Drawbacks Of 3000 Calorie Diet Plan

While this diet plan has many advantages but due to the lack of scientific evidence, it also has some drawbacks.

1. No Reliable Sources

There isn’t any research done on the diet plan for abs to support the extensive claims regarding certain health advantages.

Thus, the only source accessible to those using this strategy is the dietitian or fitness book, which bears no appropriate evidence or study findings to support it.

2. Promotes Unhealthy Dietary Patterns

On your “cheat day,” having anything you want, discouraging moderation, and not supporting a positive connection with food.

However, on ‘cheat day’ people usually consider cheat meals like junk foods that slow down their weight loss process. So always include healthy food meals so that you don’t feel bad after having them.

3. May Not Be Helpful For Everyone

Many experts in nutrition and fitness have divided on whether frequent meals can help people lose weight. But maybe this approach is not the best, especially for somebody who is obese, or better yet, overweight.

Thus, in much research, it has been proven that increasing eating frequency does not offer any appreciable benefits to the human body.

Foods To Avoid In Diet Plan For Abs

Besides including healthy ab-building foods in your diet, you should avoid a few that may harm your waistline or overall health.

So, here are a few food items that you should limit or cut out completely if you want to get abs.

1. Sugar-sweetened Drinks

Consuming sugary drinks like soda, energy drinks, and juice can increase your body fat and slow your progress on getting abs. All these sweetened drinks are not only high in calories but also packed with sugar.

Moreover, drinking sugar-sweetened beverages may be linked to a higher risk of belly fat and weight gain. Also, it slows down your fat-burning process and metabolism compared to not drinking them.

2. Fried Foods

Fried foods, being high in calories, are also high in trans fats.

These trans fats are produced via hydrogenation. Thus, this is a process that allows oils to remain solid at room temperature.

Moreover, trans-fat is linked to a higher risk of heart disease, but it also contributes to weight gain and increases body fat.

3. Alcohol

Excessive drinking can harm both your health and your waistline. While you are on a specific diet plan, stay away from it. So, the greater alcohol intake was tied to a larger waist circumference. Moreover, it is strictly banned while following any diet chart for muscle gain.

4. Sugary Snacks

Snacks filled with sugar, such as cookies, cakes, and candies, should be kept to a minimum if you want to reduce belly fat and increase ab definition.

Many of these sugary snacks are high in calories as well as added sugar in the form of fructose. Also, the presence of fructose can increase hunger and appetite more than regular sugar, which can lead to weight gain.

5. Refined Grains

Refined grains, for example, white rice, bread, etc., have been stripped of many nutrients during processing to extend shelf life.

However, compared to their whole-grain counterparts, refined grains are lower in fiber and several key vitamins and minerals.

Also, in a few studies, it has been indicated that swapping refined grains for whole grains may help support weight loss and decrease body fat.

Do’s And Don’ts To Keep In Mind


  1. Keep your meal ingredients simple, and prepare meals in batches so that you can assemble them easily.
  2. Include alternate proteins throughout the day, such as red meat, fish, chicken, etc.
  3. Always eat at the same time every day because consistency is key.
  4. Drink plenty of water. At least four liters a day.
  5. Sleep at least 7–8 hours a night.


  1. Stress: Avoid stress, as it produces a hormone called cortisol. Thus, this will lead you to reduce testosterone levels, which makes it harder to gain muscle and can even reverse the gains you have made.
  2. Also, you can replace food with protein shakes. Doing so will never give you the results you get from eating good, healthy meals.

A Word From Fitelo On ” Diet Plan For Abs.”

If you are looking to get 6- packs abs, then changing your dietary habits is the key.

Start including fruits, veggies, whole grains, nuts, seeds, legumes, fatty fish, and green tea in your meal plans. So, these can all help accelerate fat burning and improve body composition.

Meanwhile, avoid fried foods, sugary snacks, refined grains, sugar-sweetened beverages, and excessive alcohol intake.

However, for remarkable results, be sure to combine a nutritious and ab-building diet with a regular exercise routine and a healthy lifestyle.

Check This Shradha’s Weight Loss Transformation Which Went To M From XXL

Everyone has their own goals and aims they think to reach and touch as every year passes by. Well, similarly Shradha from Rotak had a fitness goal that she thought to achieve and which she did also.

So, here is a motivational story for you of Shradha’s weight loss transformation which will surely inspire you to take a step towards a healthy lifestyle.

I Gained 22kg To Understand My Clients’ Struggles

Join me, Mac, the Dietitian, on an extraordinary journey as I intentionally gain 22kg to truly comprehend the struggles my clients face on their weight loss journeys. 

So, in this groundbreaking video series, I’ll be sharing a daily short vlog over the next 100 days, documenting my weight gain and the challenges that come with it. 

Fun Fact

Poha, the superstar of breakfast dishes, has a secret superpower—it’s healthier than plain rice! With its flattened rice goodness, Poha is a nutritional powerhouse that retains more nutrients due to its minimal processing. Need more convincing? So, check out this link to uncover the fascinating details about Poha’s health benefits: Poha Power!

Frequently Asked Questions

What Diet Is Best For Abs?

Top foods to include in a diet for abs

  • Poultry, including chicken and turkey.
  • Lean meats, including beef, pork, and lamb.
  • Fish, especially fatty fish, such as salmon, are high in omega-3 fatty acids.
  • Low-fat dairy products, such as milk, cheese, and yogurt.
  • Eggs.
  • Vegetarian proteins, such as tofu, beans, or tempeh.

Is Milk Good To Include In The Diet Chart For Abs?

Dairy products such as milk, cream, cheese, and yogurt are some essential nutrients to build muscle. Thus, they help you gain healthy weight, are good for muscles, and for those desired six-pack abs.

How To Get Six Packs Abs In 4 Weeks?

  1. Avoid refined and processed foods wherever possible.
  2. Try to eat six times a day – around every three hours.
  3. With every meal, use a portion of protein as your base. …
  4. Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.

How Quickly Can I Get A 6 Pack?

A 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. So, the average man would need about 15 to 21 months.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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