This article not an original Best Abs Diet article. It is posted because I thought it was worthy of keeping it in its entirety and originality. You can find the source of this article here.
Summer is quickly approaching.
You’re ready to expose that ripped body you’ve been working tirelessly in the gym to achieve since January 1. And by now, meal prepping every week has become second nature. The beach is calling your name, and you can’t wait to reveal the sixpack hiding under your shirt.
Sound familiar? No? That’s because it’s likely that none of this is true. Somehow swimsuit season creeps up on us every year. Suddenly, you’re invited on the boat for Memorial Day, and you jump on some extreme calorie-restricted diet for one week hoping that it will magically shed those extra 20 pounds you’ve been carrying around.
Bad news: That’s not going to work.
But it’s OK. You have one month until Memorial Day. And almost two months until the official start of summer.
If you didn’t get the hint…This is it. Time to get serious. Even if you’re killing it in the gym, you will never see a defined midsection until you get your diet in check. It’s a hassle. You don’t have time to plan…or cook…or think about it. Period.
Good news: We removed the guesswork for you.
Here are 5 reasons why you probably can’t see your abs, and here’s exactly what you’re going to do about it.
Abs are Made in the Kitchen
Abs are totally made in the kitchen! After studying nutrition for four years, I decided to earn a Master’s degree in Holistic Nutrition. With each course that I took, it only further acknowledged that diet is truly the ultimate way to burn fat.
I have learned many fascinating things about diet and how certain foods impact the body, but there’s one key fact I want to point out: Everyone’s biochemistry is different, but nutrition, hormones and physiology will always tell the tale. Essentially you are not just what you eat, you are also what you metabolize.
There isn’t ONE healthy full-proof diet that everyone should eat; however, there are universal dietary principles everyone needs to follow if they want to lose fat and get sixpack abs. Your training can definitely assist in fat loss, but if you are eating Cheetos and drinking beer, don’t expect to look shredded and have any sort of abdominal definition.
So what are these universal dietary principles? They are chemical and physiological responses to the type of foods that we eat. Think of the “cause and effect” model, whatever you eat (cause) will result in a specific response (effect).
Here are 5 Physiological Responses:
1.) Carbohydrates and sugar raise your blood sugar.
2.) Excess carbs and sugar that aren’t used for immediate energy (or converted to glycogen) are stored as FAT.
3.) High fructose corn syrup has shown to increase triglycerides (circulating blood fats) causing weight gain and increased FAT.
4.) Insulin is a lipogenic hormone, so it causes you to store FAT.
5.) Protein and dietary fat have no significant impact on raising blood sugar.
*For the record, there are biochemical individualities to consider but nonetheless, these 5 responses are true for everyone.
1. Carbohydrates and Sugar Raise Your Blood Sugar
It’s a fact that carbohydrates raise your blood sugar. These foods include: starches, grains, non-starches, legumes, fruit, refined food and sugars. Excess protein has minimal effect on blood sugar levels as long as adequate insulin is present.
Some of these foods are obviously more aggressive than others, but to put it simply, if you are not seeing your abs, then there is a pretty good chance you are eating a diet that’s raising your blood sugar.
Look at your midsection, then look at your diet. You will see just how well or not you are controlling your blood sugar.
2. Unused Carbs and Sugar are Immediately Stored as FAT
Your body metabolizes carbohydrates and sugar in it’s most simple form, glucose. In short, glucose is stored in two places (1) your liver and (2) your muscles. The storage form of glucose is called glycogen. Unfortunately you only have limited storage space, so any excess metabolized sugar will have nowhere to go. But it’s got to go somewhere, so it gets converted to fat.
This happens because high levels of free glucose in the blood are toxic so your body is actually trying to help you by storing it as fat. However, unlike glycogen, your body will continue to store fat and eventually, it’ll turn into love handles and muffin tops.
3. High fructose corn syrup has shown to increase triglycerides causing weight gain and increased FAT.
It is true that your body can metabolize and handle low doses of HFCS. This however, is only true with high level athletes and not the average mom, dad, or weekend warrior. Elite athletes are at another level in terms of fuel utilization and metabolism. It has been shown that athletes can tolerate some HFCS and, in turn, utilize it as energy, but exercise physiologists can’t really agree on the exact dosage for athletes to use.
However, HFCS has NO nutritional value for your body, so why consume it? HFCS is a man made toxic substrate that will only get metabolized by the liver as fat. This newly converted fat can fatten up your liver or be stored subcutaneously as body fat. It is found in many processed foods, sport drinks, juices, and energy bars. Avoid it at all costs.
4. Insulin is a Lipogenic Hormone
Insulin is the hormone responsible for stabilizing blood sugar. When you eat any type of carb, insulin is secreted via the pancreas. Insulin’s role is to remove glucose from your bloodstream. Basically, insulin binds to your cell membrane, activates “glucose transporters” within that cell, ultimately allowing glucose to come into the cell.
The more carbs you eat, the more you start to desensitize your cells and your cells get worse at hearing insulin’s signals. When this happens, glucose stays in your bloodstream longer and has nowhere to go. Excess glucose is converted into fat.
Bottom line: Don’t over-stress insulin secretion. Your cells’ receptors like to work part time, and you will piss them off if you start trying to make them work overtime. I recommend eating non-starchy vegetables as your main source of carb consumption because they have the least impact on stimulating insulin.
5. Protein and Dietary Fat Has No Significant Impact on Blood Sugar
In terms of blood sugar, both protein and fat have an insignificant relationship with raising blood sugar. Carbohydrates and sugar are the MAIN culprits. Protein will convert into glucose, but ONLY when it is consumed in the absence of glucose in the diet.
You can’t out train your diet, abs are made in the kitchen. There are many different approaches to shedding fat, getting lean and adding muscle. Going low carb is one. Carb rotation is another and in the future I will investigate intermittent fasting as a technique.
Simply put a caloric deficit will cause weight loss. Excessive carbs cause weight gain for the reasons stated above.
Training accelerates weight loss and fat burning. Resistance training and cardio should both be in your training for maximum effect.
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Article credit to https://www.onnit.com/academy/5-reasons-why-you-cant-see-your-abs/