If you’re tired of having a dad bod and regaining your confidence to flaunt your physique at the beach, it’s crucial to maintain a well-balanced diet while staying active. Follow the Men’s Health six-pack diet to help you lose weight and sculpt your body.
Greens
Green vegetables are a crucial component of your dietary plan, as they provide essential vitamins, help regulate hormones, and ensure that protein is efficiently delivered to where it’s needed. Incorporate the following green vegetables into your daily meals:
- Breakfast: Three asparagus spears
- Lunch: Two generous handfuls of spinach
- Afternoon snack: Two generous handfuls of broccoli
- Dinner: One generous handful of kale
- Before bedtime: Consume a 500ml green smoothie
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Protein
To support your body during the calorie deficit you’re creating, it’s important to increase your protein intake. Aim for 1g of protein per 0.5kg of your body weight. Here’s a daily breakdown for an average 80kg man:
- Breakfast: Three boiled eggs
- Lunch: Two chicken breasts
- Dinner: One serving of rump steak and a handful of kidney beans
- Anytime: One protein shake
Total daily protein intake: 160g
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Fats
Contrary to common misconceptions, healthy fats are not the enemy. Refined carbohydrates are more responsible for excess weight around your midsection. Healthy fats support your training efforts, promote muscle growth, and teach your body to burn fat for energy. Incorporate the following healthy fats into your daily meals:
- Breakfast: One handful of cashews and one teaspoon of coconut oil
- Lunch: One avocado
- Dinner: Half a handful of Mozzarella
- Before bedtime: One tablespoon of almond butter
Total daily fat intake: 83g
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Carbs
While reducing your carb intake is essential for achieving six-pack abs, it’s essential to time your carb consumption wisely. Most of your carb intake should occur before bedtime to improve sleep quality, enhance recovery, and reduce cortisol levels and body fat. Here’s your daily carb intake:
- Breakfast: One handful of blueberries
- Lunch: One banana
- Dinner: A large serving of sweet potato mash and one apple
Total daily carb intake: 123g
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By following this well-structured diet plan, you’ll be on your way to losing weight, building muscle, and achieving the beach-ready body you desire. Don’t forget to complement your diet with a consistent exercise routine to optimize your results.
