Abs are revealed in the kitchen. You don't need a special “abs diet” — you need a modest calorie deficit, enough protein, and food you can stick to. Here's how to set it up in 10 minutes.
Step 1: Set your targets
Run the calorie & macro calculator. Typical starting points: calories 15–25% below maintenance, protein 1.6–2.2 g/kg, fat ~25% of calories, the rest carbs.
Step 2: Build the AB6 plate
- ½ plate: vegetables or salad
- ¼ plate: lean protein (chicken, fish, eggs, Greek yogurt, tofu, lean beef, legumes)
- ¼ plate: smart carbs (rice, potatoes, oats, fruit, whole-grain bread)
- + a thumb of fats (olive oil, nuts, avocado)
Step 3: Sample day (~1,900 kcal, ~160 g protein)
| Meal | Food |
|---|---|
| Breakfast | Greek yogurt (300 g), berries, 30 g oats, cinnamon |
| Lunch | Chicken breast (180 g), rice (150 g cooked), big salad, olive-oil dressing |
| Snack | Protein shake + an apple |
| Dinner | Salmon (150 g), roast potatoes (250 g), green vegetables |
| Evening | Cottage cheese (200 g) or skyr |
Values are approximate; adjust portions to your own targets.
Step 4: Hunger levers that work
- Protein at every meal.
- High-volume foods: soups, vegetables, potatoes, berries, popcorn.
- Fewer liquid calories (alcohol, juice, sweet coffee drinks).
- Plan treats instead of banning them.
Step 5: Adjust every 2 weeks
Use the weekly average of morning weigh-ins and your waist measurement. If both are flat for 2–3 weeks, reduce ~100–150 kcal per day or add ~2,000 steps. If you're losing faster than 1% of body weight per week and feel drained, eat a bit more.
Frequently asked questions
Do I need to cut carbs to get abs?
No. Total calories and protein matter far more than carb-vs-fat split. Low-carb can help some people control appetite; it isn't required.
Do fat burners work?
Most offer little beyond caffeine. Spend that money on food quality, sleep and steps.
What about intermittent fasting?
It's a scheduling tool. If it helps you eat less without losing protein or training quality, use it; it has no special abs effect.