The Abdos Diet includes exercises.
The Abdos Diet was created by David Zinczenko and Ted Spiker, journalists for Men’s Health magazine. This diet focuses on three important points: nutrition, physical activity, and motivation. It is addressed to men and women in good health who want to increase their muscle mass. This diet lasts six weeks and the projected weight loss is up to 9 kilograms (20 pounds). Unlike many other diets, the Abdos diet requires a steady schedule of physical activities in which participants perform 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 have several beneficial properties including appeasing hunger and favoring muscle gains. Your best sources of protein are turkey, beef, fish, tofu, and nuts. Fats, because they contribute to testosterone production. Put the accent on polyunsaturated fats such as omega-3 (found in fish) because they protect the heart from cardiovascular diseases. Put an equal accent on monounsaturated fats, because they are able to lower the rate of bad cholesterol. They are found in a wide variety of nuts, in olive oil, in colza oil, in peanuts, and in avocados.
Doing crunches in the Abdos Diet.
Glucides, because many contain fibers that can control weight. Glucides are necessary for your nutrition. Make sure to eat foods rich in glucides whose glycemic index (which indicates the rate at which foods are transformed into glucose) is low. Such foods are digested slowly, providing you with energy during several hours. Privilege glucides contained in fruits, vegetables, dried beans, and whole cereals. Calcium, because it strengthens the bones and reduces the risk of excessive weight. Note that calcium is principally found in dairy products.
Here are two sample menus:
Menu 1 Breakfast: 1 Slice of whole grain bread, 1 tablespoon peanut butter, 1 orange, 75 grams of fiber-rich cereal, 1 cup of skim milk. The mid-morning snack is vegetable juice and 240 ml yogurt. Lunch: Turkey sandwich (on whole grain bread), 1 cup of skim milk, 1 apple. The mid-afternoon snack is 1 cup of strawberries and 40 grams of almonds. Supper: Turkey chili. The final snack is 1 smoothie with blueberries and skim milk.
Menu 2 Breakfast: 1 smoothie with bananas and oatmeal flakes. The mid-morning snack is 30 grams of almonds and 30 grams of raisins. Lunch: Lettuce, bell pepper, carrots, and parmesan cheese salad. The mid-afternoon snack is 1 orange 3 Turkey Slices (white meat). Supper: Lemon chicken with brown rice. The final snack is 115 grams of cantaloupe 30 grams of almonds.
Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website www.amerik-media.com.