Úgy gondoljuk, hogy az egészséges életmódnak nincs mindenki számára megfelelő megközelítése. A sikeres étkezési terveket egyedivé kell tenni, és figyelembe kell venni az egész embert. Az új étrend megkezdése előtt konzultáljon egészségügyi szolgáltatójával vagy regisztrált dietetikusával, különösen akkor, ha mögöttes egészségi állapota van.
Az Abs diéta olyan étrend és edzésterv, amely hat hét alatt laposabb és erősebb középszakaszt ígér. A diéta készítője, David Zinczenko, a Men’s Health volt szerkesztőségi igazgatója szerint az erősebb, laposabb hasi segíthetnek abban, hogy tovább éljen, jobban aludjon, megelőzze a hátfájást, sőt javíthatja a nemi életét is.
Az étrend előfeltétele, hogy naponta hatszor egyél, és az ételválasztást bizonyos tápanyag-sűrű “erőteljes ételekre” alapozza. Heti egy nap eltérhet a diétától is. A terv alapköve egy 20 perces edzésprogram, amelyet hetente legalább háromszor végeznek.
Az eredeti étrend a 2004-es könyvben jelent meg: „A hasi étrend: A 6 hetes terv a gyomor ellapítására és az életben való karcsúságra . ” Bár a program elsősorban a férfiakat célozta meg, Zinczenko követte a „Nők hasi étrendjét” című cikket 2007. Ez egy hathetes terv is, amely 12 erőteljes táplálékot és rendszeres edzésprogramot tartalmaz. Zinczenko mindkét könyvet Ted Spikerrel, a Men’s Health újságírójával és korábbi szerkesztőjével írta .
Az “Abs Diet” a megjelenésétől számított egy év alatt jelentős médiafigyelmet kapott, és a New York Times bestsellerévé vált. A New York Times akkor írt cikke szerint a “hat csomag abs” a 2000-es évek elején visszatért, és olyan könyvek, mint Zinczenko könyvei, azoknak szóltak, akik karcsúbb középosztályt akarnak elérni.
Zinczenko az étrend- és táplálkozási ipar kiemelkedő alakja. Alapítója és vezérigazgatója a népszerű “Eat this, not that!” média franchise és 25 könyvet írt, mint például a “The Zero Belly Diet” és a “The 8-Hour Diet”. A “The Abs Diet” sikere nyomán Zinczenko és Spiker társszerzőként számos kapcsolódó címet írtak, többek között: “The Abs Diet Diet Fit, Stay Fit Plan” (2005), “The New Abs Diet” (2012), “The New Abs” Diet for Women “(2012).
Az Abs Diet diéta program viszonylag egészséges és kiegyensúlyozott, és valószínűleg segít egyeseknek a fogyásban és az erőnlét javításában. Nincs azonban komoly bizonyíték Zinczenko néhány bátrabb állításának alátámasztására. Nem lehet célozni a zsírvesztést a test egyik területén, például a középső szakaszon.
Amit a szakértők mondanak
“A hasi étrend gyakori, kis ételeket igényel, mindegyikben meghatározott abs” szuperélelmiszerek “szerepelnek. Míg a szakértők egyetértenek abban, hogy ezek az ételek táplálóak, és hogy fogyás is előfordulhat ezen az étkezési szokásokon, hangsúlyozzák azt is, hogy nincsenek forradalmi hatcsomagolású promóciós tulajdonságai ezeknek a szuperételeknek. ” – Chrissy Carroll, RD, MPH
Mit ehetsz?
A hasi étrendet egyszerűen követhető tervként népszerűsítik, mivel kevés étel korlátozott, nincs szükség kalóriaszámolásra, és lehetővé teszi, hogy a nap folyamán gyakran egyél. Továbbá nincs szigorú szénhidrát-korlátozás, amely számos olyan étrend kulcsfontosságú jellemzője volt, amelyek népszerűek voltak az „Abszolút diéta” első megjelenésekor. Ez segíthette megkülönböztetni az akkori többi zsírégető programtól.
A hathetes terv teljes gyümölcsöt és zöldséget, sovány fehérjeforrásokat, teljes kiőrlésű gabonákat, egészséges zsírokat és tejsavófehérjét ösztönöz. A turmixok szintén az étrend sarokkövei, és felvehetik az étkezés vagy az uzsonna helyét.
A könyv útmutatásokat ad a követőknek az italokkal kapcsolatban, és javasolja, hogy kerüljék az alkoholt. Az ajánlott italok közé tartozik az alacsony zsírtartalmú vagy zsírmentes tej, a zöld tea és a diétás szóda (mértékkel). Zinczenko azt is javasolja, hogy naponta legalább nyolc pohár vizet fogyasszon.
Amit tudnod kell
A korlátozások hiánya ellenére néhány irányelvet kell követni, például az adagok ellenőrzését, amelyet erősen ajánlunk. Zinczenko azt írja, hogy a férfiak általában kétszer annyi ételt fogyasztanak, mint amennyit gondolnak, különösen, ha szemeket, zsírokat és édességeket fogyasztanak. (Ezzel szemben az Egyesült Államok Mezőgazdasági Minisztériuma (USDA) által ugyanabban az évben közzétett tanulmány, mint a “The Abs Diet” megállapította, hogy a férfiaknál az élelmiszerek visszahívása általában pontos.)
Az élelmiszerek túlfogyasztásának elkerülése érdekében Zinczenko arra ösztönzi az étrendet követőket, hogy figyeljék az összes étel adagméretét, de különösen azokat, amelyek zsírt (például mogyoróvajat) vagy szénhidrátokat, például rizst, kenyeret és tésztát tartalmaznak. Az étrend azt ajánlja, hogy étkezési csoportonként minden étkezésnél legfeljebb 1-2 adagot fogyasszon. Azt is tanácsolja, hogy az étkezés teljes tartalmának egy vacsora tányérra kerüljön, anélkül, hogy az ételt túl magasra rakná.
Bizonyos kulcsfontosságú ételválasztás szintén fontos ebben a tervben. Javasoljuk, hogy fogyasszon “energiatakarékos ételeket”. Általában ezek olyan tápanyagok, amelyek tápanyagban sűrűek – vagyis több makroelemet, vitamint és ásványi anyagot kínálnak kevesebb kalóriaért. Például a babot ösztönzik. A vesebab, a fekete bab, a pinto bab és mások rostot és fehérjét szolgáltatnak, és viszonylag alacsony a kalóriatartalom, ha olaj vagy más zsír nélkül készítik őket. A diófélék, a teljes kiőrlésű gabonák és a bogyós gyümölcsben gazdag fehérjeturmixok szintén hangsúlyosak.
Ajánlott időzítés
Az étkezési gyakoriság az Abs diéta másik kulcsfontosságú eleme . A követőknek naponta hat étkezést javasolnak – három viszonylag kicsi ételt és három harapnivalót. Zinczenko azt állítja, hogy három nagy étkezés elfogyasztása óránkénti energia-egyensúlyhiányt eredményez, amely zsírosabb testhez kapcsolódik. Azáltal, hogy rendszeresen étkezik a nap folyamán, azt állítja, hogy képes egyensúlyban tartani az energiabevitelt (ételfogyasztás) és az energiatermelést (aktivitás), hogy maximalizálja a zsírvesztést és az izomtömeg növekedését.
Zinczenko azt is írja, hogy a gyakrabban elfogyasztott étkezés elősegíti a jóllakottságot és csökkenti a mértéktelen evés kockázatát. A jóllakottság az elégedettség és a teltség érzése, amelyet valószínűleg étkezés után fog érezni, és a jóllakottság növelése vélhetően segít elkerülni a súlyos éhséget, amely túlevéshez vezethet.
Konkrét ütemtervként az Abs Diet nagyobb étkezéseket váltogat kisebb snackekkel. Javasoljuk, hogy ebéd és vacsora előtt két órával fogyasszon el két harapnivalót, vacsora után pedig két órával. Ha egy 12 órás nap alatt eszik, akkor várhatóan körülbelül három óránként eszik.
Források és tippek
Books in “The Abs Diet” series are still available online and in many bookstores across the country. For some time, a website was maintained for the diet. It provided updated recipes, meal plans, and workouts to paid subscribers. However, it is no longer available nor is there is any other form of live ongoing support.
Those who follow the diet will, however, find helpful recipes, eating schedules, sample meal plans, and other resources in the books that were published as part of the series. Also, since the foods allowed on the plan are very similar to foods recommended on other diets (like the DASH diet or the Mediterranean diet) you can follow the plan (or a program very similar) without buying the books.
Exercise Plan
The exercise plan is fundamental to the Abs Diet. Followers of the program should expect to exercise at least three times per week for a minimum of 20 minutes per session. The exercise plan has three components:
- Strength training performed three times per week. Each session is a total-body workout and one places special emphasis on the legs. Strength exercises are compiled into a circuit format with little to no rest between exercises. Typical exercises include the military press, upright row, leg extension, biceps curl, and bench press.
- Abdominal exercises are performed two times per week. Ab exercises include the traditional abdominal crunch, bent-leg knee raise, and side bridge.
- Cardiovascular exercise is optional on non-strength-training days. Activities like cycling, running, or swimming are recommended. At least some light cardiovascular activity (like walking) is recommended for at least two of your three off days.
Specific workouts are provided in “The Abs Diet”book, which also recommends one interval workout one day per week.
Modifications
Those with dietary restrictions should be able to follow the Abs Diet for the full six weeks. Vegans and vegetarians should be able to eat well on this program, although vegans will need to find an alternative to whey protein powder (such as pea protein powder or soy protein powder) for smoothies. Since whole grains, legumes, fruits, and vegetables are encouraged, plant-based eaters will find plenty to fill their plates at mealtime.
Those who adhere to a gluten-free diet will also be able to follow the program, choosing whole grains like quinoa or buckwheat instead of gluten-containing grains.
What to Eat
- Whole grains
- Lean meat
- Vegetables
- Lowfat dairy
- Beans
- Fruit (especially fiber-rich berries)
- Nuts
- Protein powder
- Any food you desire for a “cheat meal”
What Not to Eat
- Fatty meat
- Refined grains
- Alcoholic beverages
- Sweetened cereals
- Cookies, candy, processed sweet treats
- Processed microwavable meals
- Other foods containing trans fat or high fructose corn syrup
“Power Foods”
As a key part of the program, you are required to add at least two “power foods” to each meal and snack that you consume. There are 12 total foods on the list and readers are encouraged to remember the foods because the names align with the concept of the book:
- Almonds and other nuts
- Beans and legumes
- Spinach and other green vegetables
- Dairy (fat-free or low-fat milk, yogurt, cheese)
- Instant oatmeal (unsweetened, unflavored)
- Eggs
- Turkey and other lean meats
- Peanut butter
- Olive oil
- Whole-grain breads and cereals
- Extra-protein (whey) powder
- Raspberries and other berries
“Cheat Meals”
Those who follow this diet are encouraged to have what Zinczenko refers to as a “cheat meal” once a week. On this day, there are no guidelines, no portion control rules, no encouraged or discouraged foods. You simply eat the foods that you have been craving or missing. Zinczenko says that the way to control your cravings is to satisfy them every once in a while. He also says that a high-calorie “cheat day” helps to increase the body’s metabolism.
Smoothies
You are encouraged to build smoothies around the 12 power foods, such as protein powder, berries, yogurt, peanut butter, and other ingredients. Smoothies should measure no more than eight ounces.
Alcohol
Due to the substantial calorie content of alcoholic beverages, Zinczenko advises followers to avoid alcohol during the six-week plan. He also believes there is a tendency to eat more whenever alcohol is consumed.
Sample Shopping List
The Abs Diet eliminates processed foods and added sugar and other unhealthy foods and includes a wide variety of nutrient-dense, whole foods that you can eat. The following shopping list provides suggestions to help you get started on the six-week plan. Note that this is not a definitive shopping list and there may be other foods that you prefer.
- Dark leafy greens (kale, spinach, bok choy, arugula, lettuces)
- Bright-colored vegetables (broccoli, eggplant, bell peppers, beets, tomatoes)
- Fruit (blueberries, blackberries, strawberries, grapefruit, cherries, pineapple)
- Lean meat and fish (chicken and turkey breast, lean ground beef, salmon, tuna)
- Whole grains (brown rice, oats, quinoa)
- Legumes (black beans, pinto beans, chickpeas, lentils)
- Nuts and seeds (almonds, walnuts, cashews, chia seeds, flaxseeds)
- Low-fat dairy products
- Avocados
- Olive oil
- Eggs
- Whey protein powder
Sample Meal Plan
“The Abs Diet” book features a variety of compliant recipes for meals and specialty smoothies like the Abs Diet Ultimate Power Smoothie, the Banana Split Smoothie, and the Halle Berries Smoothie. The protocol outlined in the book includes sample meal plans for those in need of extra guidance.
The following three-day meal plan offers additional suggestions for getting started on the Abs Diet. Note that this meal plan is not all-inclusive, and if you do choose to follow this program there may be other meals that you prefer. Just be sure to remember to eat three meals and three snacks and include a smoothie every day.
Day 1
- Breakfast: 8-ounce Abs Diet Ultimate Power Smoothie (1 cup 1% milk, 2 tablespoons low-fat vanilla yogurt, 3/4 cup instant oatmeal, 2 tablespoons peanut butter, 2 teaspoons chocolate whey powder, 6 ice cubes, crushed).3
- Snack #1: 2 tablespoons peanut butter with apple slices
- Lunch: Mediterranean Veggie Wrap
- Snack #2 1/2 cup mixed berries; 1 serving almonds
- Dinner: 2 Grilled Chicken and Tomato Skewers; 1 cup Quinoa Tabouli Salad
- Snack #3: 1.4 ounces dark chocolate
Day 2
- Breakfast: 1 Quick and Easy Egg McMuffin-Style Sandwich; an 8-ounce glass of orange juice
- Snack #1: 3/4 cup Banana Date Smoothie (add whey powder)
- Lunch: 3/4 cup Lower Fat Chicken Avocado Salad
- Snack #2: 1 slice 12-grain toast with 1 tablespoon almond butter
- Dinner: 4 ounces Oven-Baked Salmon With Herbs; 1/2 cup Lemony Roasted Low-Carb Broccoli; 1 cup cooked brown rice
- Snack #3: 1/2 cup Dark Chocolate Avocado Mousse topped with 1/4 cup fresh raspberries
Day 3
- Breakfast: 8-ounce High Protein Shake With Berries (use whey powder)
- Snack #1: 1/4 cup Low-Carb Trail Mix
- Lunch: 1 Turkey and Veggie English Muffin Sammie
- Snack #2: 1/4 cup Roasted Red Beet Hummus; 3 ounces carrot sticks
- Dinner: Greek Chicken Meatballs With Tzatziki Sauce (use low-fat yogurt); 1 serving Roasted or Grilled Asparagus; 1 cup cooked couscous
- Snack #3: 1 Peanut Butter Banana Yogurt Parfait
Pros and Cons
Pros
- Encourages consumption of nutrient-rich foods
- Includes foods from all food groups
- Promotes daily physical activity
- Includes specific exercise plan
- Maintenance plan included in books
Cons
- Makes substantial health claims
- No exercise or diet support
- Cheat day may promote unhealthy eating behavior
- Frequent eating doesn’t work for everyone
The Abs Diet is a relatively healthy eating and exercise program, but it may overpromise in terms of some of the benefits. Review the pros and cons to help inform your decision about trying this plan.
Pros
- Protein-packed nutrition. Foods that are encouraged on the Abs Dietare not only nutrient-rich but are likely to help to build muscle and reduce hunger. For example, many of the foods on the “power foods” list are good sources of protein. Many also contain healthy fat and fiber so that you don’t feel deprived.
- Encourages exercise. Another benefit of this plan is that it includes a specific, evidence-based exercise program that incorporates both strength and cardiovascular training, which may lead to weight loss. Many fat loss programs do not provide a specific exercise prescription.
- Maintenance plan included. “The Abs Diet” book includes a maintenance plan to follow once the six-week diet is complete, which may help to promote long-term weight management.
Cons
- Lacks sufficient evidence. The Abs Diet makes substantial claims about certain health benefits, but there is no research specifically related to this particular diet to support it. For example, Zinczenko says that a six-pack is the “ultimate predictor of your health” and that great abs have powers of seduction.
- Lacks live ongoing support. “The Abs Diet” book is the only resource available to those following this plan. Many people benefit from personalized guidance or additional resources when trying to lose weight, which can help them to stay motivated and reach their goals.
- Encourages unhealthy eating habits. Zinczenko advises eating whatever you want on your “cheat day,” which does not promote a healthy relationship with food and encourages overeating.
- Eating frequency may not work for everyone. There is disagreement among nutrition and wellness experts about whether or not frequent eating can promote weight loss. Current research suggests this may not be the most effective strategy.
Is the Abs Diet a Healthy Choice for You?
There are several diets on the market that may appeal to those interested in reducing their waistlines. For instance, the Zero Belly Diet, also developed by Zinczenko, includes a range of nutritious foods like lean meats, fish, fruits, vegetables, whole grains, and legumes. This diet includes nine—not 12—power foods that Zinczenko says can help to turn off your “fat genes,” but this claim is unsubstantiated by research.
The Flat Belly Diet suggests you can lose 15 pounds in 32 days by following an eating plan centered on healthy monounsaturated fats. While the diet encourages the consumption of healthy plant-based foods, such as fruits, veggies, nuts, and seeds, it overpromises in terms of weight loss.
There’s also the Body Reset Diet, a three-part plan developed by another well-known name in the weight loss community, Harley Pasternak, a celebrity trainer. Stage one of the diet includes mostly smoothies followed by a healthier eating plan that includes smoothies along with low-calorie foods. Like the Abs Diet, physical activity is encouraged.
When compared to federal guidelines for a well-balanced diet, the Abs Diet is well-aligned. The USDA’s 2020–2025 Dietary Guidelines for Americans includes recommendations and tips for a healthy diet. The USDA recommends the following nutrient-dense foods:
- “Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
- Fruits, especially whole fruit
- Grains, at least half of which are whole grain
- Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
- Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
- Oils, including vegetable oils and oils in food, such as seafood and nuts”
The USDA also advises limiting foods and beverages with higher amounts of added sugars, saturated fat, and sodium, and also limiting the consumption of alcoholic beverages, similar to the Abs Diet protocol.
When it comes to calorie intake, the Abs Diet will vary since there is no specific daily food plan, only suggestions. For a sustainable rate of weight loss of 1–2 pounds per week, the USDA recommends a reduction of 500 calories per day, but this number varies based on age, sex, weight, height, and activity level. Use this calculator to help determine the right number of calories for you.
The USDA’s recommended foods are included and encouraged in “The Abs Diet” book. Zinczenko also encourages followers of the program to cook healthy meals at home instead of relying on packaged, processed foods. These are smart choices for both weight loss and overall health.
Health Benefits
May Promote Weight Loss
The Abs Diet encourages healthy, whole foods and regular exercise, which may very well lead to weight loss. Research has shown that combining exercise and diet is more effective for fat loss than exercise or diet alone and that both strength training and cardio are effective exercise modalities.
While there is some science to support certain aspects of the Abs Diet such as the aforementioned, there is no research that has specifically investigated this plan. Core strengthening exercises can certainly help develop stronger abdominal muscles, but spot reduction of fat in one area of the body is a weight-loss myth.
There is no evidence to suggest that Zinczenko’s diet and exercise plan is more effective than other well-balanced diets that include exercise.
Health Risks
Eating More Meals Doesn’t Always Work
Eating more frequent, smaller meals may have been a health trend when “The Abs Diet” was first published, but more recent studies have suggested that the opposite approach may be smarter for some if fat loss is your goal.
A large research review on the matter was published in Frontiers in Nutrition in 2015. Researchers examined studies that investigated the relationship between eating frequency, food intake, and weight. Eight out of the 13 studies that reported on food consumption found that increasing eating frequency provided no significant benefit. Eleven out of 17 studies that reported on body measurements found that eating more often had no significant effect on body size.
May Create An Unhealthy Relationship With Food
Since “The Abs Diet” was published, the importance of developing a healthy relationship with food has become a focus in the nutrition community. Programs that include “good” foods or “bad” foods have been questioned as they may have a negative impact on eating behaviors.
“Cheat days” and “cheat meals” are also problematic, as these terms associate food with guilty behavior and imply that “cheating” may cause more harm than good. In fact, some studies have found that those who associate food with guilt are more likely to have unhealthy eating habits.
Final Thought
A diet that promises six-pack abs and a better sex life sounds appealing on the surface, but there is no evidence that a diet program can spot reduce fat in a specific targeted area of the body. For health reasons, reducing visceral fat (belly fat) is smart—but that goal can be achieved with a program that includes reasonable portions of nutritious foods and regular moderate exercise. You don’t necessarily need to read “The Abs Diet” book to improve your health or lose fat.
Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
Zahra Thunzira is a Jakarta-based nutritionist and gym instructor. She’s also an adventure travel, fitness, and health writer for several blogs and websites. She earned her Master degree in Public Health from University of Indonesia.