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Dieta ABS – zasady, których musisz przestrzegać

Głównym celem diety ABS jest zapewnienie równoważącego się bilansu energetycznego, pozwalającego na jednoczesne redukowanie tkanki tłuszczowej na rzecz budowy mięśni brzucha.

Autorem diety ABS jest David Zinczenko, redaktor naczelny magazynu Men’s Health. Niewiele czasu upłynęło, aż stała się ona popularna na całym świecie. Głównym założeniem diety jest jest stosowanie 6 posiłków w ciągu dnia. Ma to na celu wyeliminowanie głodu, który pojawia się w ciągu dnia. Wiele osób skupiających uwagę treningową na tej partii mięśni miało tendencję do ograniczenia jedzenia do minimum. W ten sposób brzuch naprawdę był płaski, ale okupione było to nieprzyjemnym ssaniem żołądka i utratą energii. W konsekwencji wywoływało to spowolnienie metabolizmu i tak naprawdę oddalało od uzyskania zakładanego efektu. Głodzenie się powoduje też napadowe napady apetytu, które powodują równie niezdrowe objadanie się.

 

Dieta ABS wyróżnia się na tle innych reżimów żywieniowych. Przede wszystkim jej celem nie jest zakazywanie ściśle określonych produktów, ale wręcz promowane tych produktów, które można jeść w nieograniczonych ilościach. Według badań przeprowadzonych na Stanowym Uniwersytecie Georgia najskuteczniejsze efekty diety osiągane są, gdy bilans energetyczny zostanie obniżony o niewielkie wartości, kształtujące się na poziomie od 300 do 500 kcal. Większe zaburzenia w równowadze kalorycznej powodują spowolnienie metabolizmu i w efekcie mogą zatrzymać spadek wagi lub nawet spowodować tycie. Poniżej przedstawiamy 5 złotych zasad, które muszą być przestrzegane w trakcie stosowania diety ABS.

Zasada 1. Spożywaj 6 posiłków w ciągu dnia

Dzięki temu będziemy w stanie unikać momentów, gdy żołądek jest pusty. To ważne, by reżim żywieniowy nie był zbyt rygorystyczny i sprawiał, że jest się głodnym. Polecane jest jedzenie w dużej ilości, ale rzeczy wysoko jakościowych i o odpowiedniej zawartości kalorycznej. Optymalne jest zmniejszenie energiczności dziennych posiłków o 300 kcal.

 Zasada 2. Pij koktajle

Jedną z podstawowych zasad diety ABS jest picie koktajli powstałych na bazie nisko-tłuszczowego jogurtu, chudego mleka lub maślanki. Można je łączyć z owocami lub warzywami. Pełnią one rolę zdrowych i niskokalorycznych przekąsek, które w razie potrzeby mogą zastąpić nawet pełnowartościowy posiłek.

Zasada 3. Cheat meal

Dieta zaproponowana przez Zinczeko pozwala na skorzystanie z tzw. cheat meal. Raz w ciągu tygodnia będziemy mogli zjeść dowolny posiłek, bez żadnych odgórnych ograniczeń. W miarę możliwości należy jednak się ograniczyć, aby tym jednym daniem nie zwiększyć kaloryczności do niebotycznego poziomu

Zasada 4. Grupy żywieniowe

Komponowanie dań powinno opierać się o grupy żywieniowe (jest już 12). Każdy posiłek powinie zawierać produkty pochodzące przynajmniej z dwóch z nich. Dodatkowo w każdej z przekąsek powinno znajdować się białko, które poprawia metabolizm i potęguje uczucie sytości.

Zasada 5. Trening

Efekty można uzyskać wyłącznie stosując jednoczesny trening. Dzięki temu zwiększa się zapotrzebowanie energetyczne, przez co możliwe jest szybsze spalanie zmagazynowanych rezerw w postaci tkanki tłuszczowej

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