Are you a dreamer of a toned and a good shape body?Do you want 6 pack abs, just like Shahrukh and Shahid? Then you need to know some reality checks about six packs formation. Getting six pack abs is not an easy but a challenge phase. You need to maintain a balance between patience and hard work to achieve the same. here is an Indian Diet Plan for Six packs Abs that will help you in the process.
Image :Copyright: rangizzz / 123RF Stock Photo
Six pack abs are not about crazy exercising or eating less. It’s all about following the simple plan that covers both the right exercise and dietary schedule- and sticking to it religiously.This two together makes the journey to a great looking body much easier and sustainable.
Therefore, in order to come up with six pack abs, you need to read this article in detail.Which is going to focus on foods that do wonders in shaping a good body and also highlight about Indian diet plan for six pack abs.
Ultimate Six pack Lifestyle rules
Before we move on to the Indian Diet Plan for Six packs Abs, you need to know the Rules that will help you get there . Here are 6 rules you need to follow :
Understand your body fat-
We all know that abdominal muscles play an important role in forming six packs. The very first step to know about it, is knowing all about body fat percentage. The average urban male has around 25% body fat.To get a six pack, men need to have around 10% fat and women around 18% body fat.
Be Active-
Once you know your body fat%, the next step is to lower it and improve your muscle formation by adopting good exercise regime. This will help you to burn more fat and increase muscle mass, leading to high metabolic rate. If you’re not sure what kind of workout to follow, do take a help from an expert.
Control food portions-
When it comes to Indian Diet Plan for Six packs Abs, controlling your calorie intake is really important. You need to control how much food you eat, and thus how many calories you are consuming throughout a day. If you find this hard with the food, you can always take a help from calorie counter tool, from a reliable source. And by doing this, you can religiously able to follow Indian diet for 6 pack abs.
Quality and Quantity-
Besides counting calories, you need to make sure you‘re consuming quality calories. Which means, if you have calorie target of 1800, then you should not eat pizza, burgers etc, You need to ensure those 1800 calories are coming from foods that are high in fiber, and are good sources of protein, carbohydrates, and fat. Indian Diet Plan for Six packs Abs will involve eating a lot of seasonal vegetables and fruits And avoid the processed and packaged foods.
Don’t skip snacks-
Your meal should be comprised of 3 meals -Breakfast, lunch and dinner with 2 snacks. Find healthy snacks -that could a combination of protein and fiber such as nuts and fruits. They are really simple and keep you full throughout a day. Roasted soya bean and Nuts like Almonds , sunflower seeds , macadamia seeds , flax seeds are good options to choose from.
Sleep well-
Good sleep leads to good health and fit life. Sleep is a restorative process that helps your muscles and system recover. It also helps you to burn more calories. And if you don’t take enough sleep, then the system does two things: makes you crave for high calories and secondly, store more fat.So, make sure you get enough sleep. So let us now see the Indian Diet Plan for Six packs Abs in details.
Indian Diet Plan for Six packs Abs
Most of the diets treat you like a kid and they act as a parent. Not this, not that, no fruit, no wheat, no potato, no sugar and no,no, no ,and you end up hearing all this and feels demotivated to start any diet regime. Yes, it’s true, there are some food groups that doesn’t fit while planning the Indian diet for 6 pack abs. But there are several foods out there just waiting for you. So, what are you waiting for!let’s see the list of power foods that is necessary for Indian diet plan for six packs abs.
Indian Foods for Six Packs Abs
- Almonds and other nuts (Read Benefits of Almonds )
- Beans and various other legumes and sprouts (Read Benefits of various types of sprouts )
- All green vegetables such as Spinach (spinach soup recipe)
- Eggs
- Fish and Chicken
- Dairy products like milk, paneer, curd, buttermilk
- Whole grains like cereals
- Peanut butter
- All the berries and fruits
- Whey protein(too necessary), otherwise try to stick to protein from natural sources. (Read – All about protein Supplement)
- For cooking and salad preparation, olive oil, mustard oil are much healthier options.
Adopt these 11 Indian ab foods, eat and enjoy these 11 Indian ab foods to get in good shape.
A sample Plan of Indian diet Plan for Six Packs Abs
Eat meals with the balance of nutrients. A great combination of fiber, good protein, carbohydrates, and fats. Making sure to feel full and satisfied throughout a day. Your food intake should be healthy and very well planned with proper discipline. For that reason, we really want you to examine what you eat and drink for getting 6 pack abs. To give you a crux, there is a 1 day sample plan especially keeping in mind Indian diet for 6 pack abs. Here it is-:
Sample diet Plan
| Food Item | Calories (kcal) | Protein (gms) |
| Early Morning | ||
| 1 glass Traditional egg nog (4 eggs, low fat milk , 2 tsp sugar ) | 223 | 12 |
| OR | ||
| Soaked almonds (40 gms) + Skimmed milk (1 glass) | 172 + 86 | 6.3 + 8 |
| Breakfast | ||
| 4 egg white omlette with lots of Capsicum / scrambled egg | 200 | 12 |
| + 2 slice toasted brown bread | 100 | 3 |
| OR | ||
| scrambled paneer sandwich (2 slice brown bread + 150 gms paneer with capsicum) | 315 | 15 |
| Mid-Morning | ||
| 1 Grape fruit or Water melon /Pineapple / Cantaloupe ( 1 bowl ) | 60 | 0 |
| Lunch | ||
| 2 chapati | 245 | 6 |
| 1 big cup Stir fried broccoli , Palak and Mushrooms | 50 | 3 |
| 1 big bowl boiled chick pea salad (add cucumber and tomatoes and onion ) | 130 | 6 |
| OR | ||
| Grilled Fish | 115 | 11.5 |
| Evening | ||
| Peanut Butter Sandwich (2 slice brown bread) | 220 | 6 |
| Dinner | ||
| Panner Tikka (100 gms paneer + capsicum + tomatoes + onion ) | 350 | 20 |
| OR | ||
| 3 Egg white omlette with Asparagus + 2 slice Toasted brown bread | 200 | 20 |
| Bed Time | ||
| Soaked Almond 6 (optional ) | ||
| Skimmed milk (1 glass) | 86 | 8 |
| (Adjust according to your timetable ) Pre workout meals (15 mins before you workout) | ||
| 1 Apple + 2 medium Boiled potato salad + Grape fruit | 100 + 60 | 2 |
| (Adjust according to your timetable ) Post workout meals(5- 10 mins after your workout) | ||
| Whey protein Isolates (33 gms) | 130 | 25 |
| Skimmed milk (1 glass) | 86 | 8 |
| Total | 2040 | 111 |
Note –
The above mentioned Indian Dirt plan for six packs abs is a sample diet plan and you can adjust your timings accordingly.Make sure, it is just a sample, the diet is different for the different individual on the basis of their health parameters.
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Also being a responsible member of the fitness world,we must tell you that do keep in mind having six pack is not an indication of fitness. It is just about low body fat and looking good. But ultimately, in the end ,we need you to stay fit and healthy! Okay, now you had a taste of philosophy behind Indian diet plan for six packs abs. Let’s follow and eat.
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Hi. Thank you for your suggestion. I want to gain muscle. I am 34 years old male. Going gym 6 days in a week. I do go gym in morning. So my food chart as follows
In morning:(pre workout)- 2-3 bananas, 4-5 dates, 4 roasted almonds.
Post workout:- 1 scoop whey protein.
Breakfast:- 2 roti, mix sabji, 1 boiled egg.
Lunch:- 1 bowl rice, mix vegetables sabji,1 cup bowl dal, fish curry.
Snacks:- cashew, raisins, 1 apple.
Dinner:- 2 roti, mix sabji 1 bowl.
1 glass milk.
I also took 1 multivitamin tablet and vitamin c tablet.
Please suggest me is it Allright to gaining muscle or i need to add or modify my food chart.
Hi Gaurab,
Looks good for now. you haven’t mentioned your height and weight and fat % . that would help me help you better. However, after 20 – 25 days on this regime, you can go lower in carbs for your dinner and increase your protein intake by adding vegetarian or non- vegetarian protein source in your dinner.
It is really awesome and i m pretty sure this diet plan will gonna be very effective for those who wants to get six pack abs.
I am 18 year adolescent my height is 5’7 and weight 60 kg and have little belly a d want to get 6pack abs, vegitarian can daily diet plan for me living in rural area and brown bread is not available . Please suggest proper household food
will post one soon
Hi Madam
This is Venkata age 42, weight 70kg
5’7 height , vegetarian , I have little belly and want to get Six pack
Is it ok if I follow above diet plan and exercise
My wife 5’3, 39 years weight 68 kg she is having belly
Please suggest proper veg diet plan
Hi Venkata , yes you can follow this plan. your wife can check this diet plan – Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0
Very helpful ! Thank you for Sharing 🙂
🙂 thankx for reading at Dietburrp.
Thanks for sharing a healthy blog in developing a six-pack body. expecting a more healthy recipe and health advice from your blog post.
🙂
Ok ma’am…Thank you
It was very helpful thank u
🙂
Hii Ma’am
Myself Madhav.I would like to build abs and loose fat. Iam 5’8 ,70kg. Can i follow the above sample diet plan as it is to build si pac abs? Do you recommend whey protein available online in Amazon ?
yes you can follow this diet plan . yes you can buy from Amazon , but you need to select based on your budget and other factor. check this video before you buy protein powder. https://www.youtube.com/watch?v=3jU_5VMHJ2w
Hii Ma’am
One more query..How should i consume Brocolli and other vegetables mentioned? Fry or boiled or…?
You can have sauted in light oil or you can have them boiled or steamed or grilled
Hello ma’am,
I’m a 22 yr old girl. Should I follow this diet for tonned body?
Hi Jaspreet,
You can follow this one – https://www.dietburrp.com/how-to-get-six-pack-abs-for-girls-females-women-indian-diet-plan-and-workout/
REPLY
pradeep
JUNE 9, 2018 AT 1:05 PM
Happy to see you are responding to all, I want musculer and six pack body please guide me to achive my goal, I am veg. here is my deit plan,
6:40 3 chappatis along with curd and sabji
7:30 grains
8:00 1/2L cow milk
14:00 boild chickpeas+ kidney beans
18:30 moong sprout
19:00 peanuts
workout
9:30 lentiles soup with salad and fruits
Thanks,
REPLY
PAYAL BANKA
JUNE 28, 2018 AT 3:25 PM
Hi Pradeep . what is your current weight and height and age ? protein intake loooks less then requirement.
Age- 28 year
weight- 63kg
height- 5feet 2inch
Thanks for your reply please guide me should i change in my diet plan or what is need to be add in my diet and what should be veg diet for six pack and good physics, above diet is my daily routine.
Thanks,
Pradeep
Hi Pradeep ,
Yess the protei intake is less .. diet looks ok , but you can add some whey protein to your routine … possible ?
Hello Mam,
Could you please suggest a veg diet plan for building abs.
vegetarian options are mentioned in the plan … just substitute eggs with paneer , and chicken and fish with either paneer , tofu , soyabean , almond milk , almond flour , protein powders , chickpeas , lobia …
Hello mam *
i am 25 year old ,height is 5’3 weight is 52kgs.
I am working out daily at gym for 1 hr
I want six pack but i have lower belly fat and i have to work on desk at office daily.
Can i get six pack ?
Please guide me and give diet plan as women diet (eggeterian ) if possible
Hello mam,
I am Tarandeep singh and i am now starting a gym in evening and running in morning and i want to loose my weight to 70kg . and now i am 82kg with 5.9ft hight. please tell me the perfect diet to loose weight and make mucels. please guide.
Hi Taranjeet ,
you can follow the Atkins diet or Keto diet from our website . these both diets will be of help to you .
Hi Payal
My self Suraj Varma, Iam 6 feet height and 103 kgs weight, i would like to concentrate on my belly fat as it look very odd, please recommend good diet for reducing the belly fat. I want to have a target date for reducing the same. Please share the things which we should not touch during the transformation time.
appreciation in advance
https://www.dietburrp.com/tips-to-lose-belly-fat/ check this
I plan to workout in the morning.Could you please give me an alternate easy preworkout meal plan?
Hi Raj ,
You can have egg nog , or just boiled eggs , or banana milkshake with protein powder . check this – https://www.youtube.com/watch?v=yTM2EWaBui0
Happy to see you are responding to all, I want musculer and six pack body please guide me to achive my goal, I am veg. here is my deit plan,
6:40 3 chappatis along with curd and sabji
7:30 grains
8:00 1/2L cow milk
14:00 boild chickpeas+ kidney beans
18:30 moong sprout
19:00 peanuts
workout
9:30 lentiles soup with salad and fruits
Thanks,
Hi Pradeep . what is your current weight and height and age ? protein intake loooks less then requirement.
Can u give me proper diet plan
As a personal trainer
Madam,
Good day!!
What all things can i replace from above chart with rice and vegetables. I mean can i eat rice and vegetables, instead of chappatis ..etc (in lunch menu). And i heard that eating foods that contains wheat, maida and rice is bad for six pack. Is it true?
Thank you
Rjohn
Hi Rahul ,
six packs is a work of exercises , high protein and low carb diet . wheat , rice and maida are carbs , and hence you need to eat it in less amount . you can have it , you do not need to restrict it completely .
Is there a diet plan for women?
Dont have 1 yet , but thanks for the idea . i will definitely make 1 .
hi, madam, my self subramnyam, Age 36, Hight is 5.5, Wight is 77 Kg, i need six pack body within 100 days, Please give the best diet for me.
Hi Subramanyam,
The above mentioned diet plan will really help you in gaining six pack abs . just make sure you really work those muscles out in the gym every day .
Is this diet plan meant for women too? Cause i feel this is too much food for me. I want to be lean and have a couple of abs.i’m 31 & weigh 59kgs.i want to lose 9kgs since m only 5ft.My lower body weighs more than my upper body. What diet plan should i follow?
Hi Lydia ,
Are you into strength training ? this diet has too much proteins for women . you can choose the same menu but reduce the quantity of intake . i do not have anything specific to women sculpting , but i will soon be introducing that on Dietburrp.
Thx a lot .
I sure will …
Now my body fat is 17 %
I want to reduce it to 10%
Rest parameters are ok
Wt. 72 kg
Ht. 173
Heavy work out daily for 1 hr
Badminton for 1 hr daily
Please guide as I want six packs
Hi Umesh , following the diet and tips mentioned in the article will suit your body type and you will be able to develop 6 packs , just make sure you increase the weights in your workout.
Really nice & simple .
Easy to impliment also
Thx .
What should be the water intake for good reasults if i am 25 years old. 5.9 feet 70 kg weight
depends upon how much you are sweating during workouts .. water intake should be increased if you sweat a lot while you workout .. normal sweat , 3 liters a day . medium can be 4 liters a day , and if you sweat a lotttt and workout more than 1 time a day , then you need at least 5 – 6 liters of fluid intake .
Is it necessary to take whey protein supplement? Isn’t there any other alternatives like increasing the amount of egg ,taking 2 serving of peanut butter , having 1 litre milk daily etc?
Hi Sanchit ,
if you wish to take natural protein supplements , you can increase your intake of milk . milk has whey protein . actually different types of protein have different abilities . read this article , and you will get more clarity . – https://www.dietburrp.com/your-protein-supplements-guide/
Eating 2 chapatti and veggies and 1 cup of pulses both in lunch and dinner is bad for abs? .plus i live in hostel so the most common veggie is potato curry. Can u also tell the amount of brown sugar i should intake daily.
Hi Ashutosh ,
brown sugar is a replacement of sugar , there is no recommended allowance for it . the less you have , the better it is . Hostel foods can be problematic for body building , as it mostly comprises of carbs . you need more proteins . so eat the pulse and other veggies , buy fruits and have them in mid meals because this can be managed at hostel . an as far as protein is concerned , i guess you will have to eat out , specially eggs are very important . you can also get made some nuts and dry fruit laddoos and keep them handy. make sure these ladoos are made in jaggery , so it can pup some iron to your ab muscles . and make them les sweet .
Could you please give a recipe on how to stir fry broccoli palak and mushrooms please?
Hi Raj ,
take the mentioned veggies and cut them , you can just clean the mushroom and take them whole , where in chop the spinach in long threads . then , take a non stick pan , pour 1 tsp olive oil in it , add whatever herbs you like , or seasoning like Italian seasoning , etc .. and then add the chopped veggies , stir it for 5 mins , and then sprinkle salt and black pepper on it . cover with a lid for just 1-2 mins till brocholli is soft and its ready .
Please can you make diet plan (without eggs) for vegetarians
Hi Summit , check this –
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Thanks for meal option. In lunch you have mentioned one big bowl of Chan’s. What big bowl you are referring to? Can you please clarify that?
150 gms
Hi payal my name is vibhore my age is 23 height is 6″00 i want six pack abs. I can eat vegie and non vegie plz suggest me diet thankx.
Hi Vibhore ,
You can follow the diet plan menrtioned above
my fat percentage is 16.4 how much time it will take to make abs and what diet plan i follow because i am a office going man . height – 5’9 and weight is 65 kg age 23.
are you training muscles . ? for how long do you workout ?
normal diet chart to six packs & cutting
Hai madam
My self manikandan . Iam 22yrs old and my weight is 62 . I bet with my brother for one month six pack challenge. If i win he buy a new iPhone 10 for me . How to prepare my daily diet plan . Pls give me good diet plan for me to win the challenge
plan is mentioned above . All the best
Thanks for the above diet plan,i am 5″9 75kg with about 19-20% body fat,i want build muscle but also lose fat,so should i cut or bulk first?
the above mentioned plan will help in building muscles . and losing fat
I am 17 years old ……should I follow this sample diet plan or an another one ?
plzz tell!!
this one will work if you are working out .
hi myadam my self G H Rathod age 30 year. my hight 5.8,and waight 75 kg I want to build my body. tell me dait.
Hi Gopi ,
you can use the diet plan mentioned above , or check this one –
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Madam, I am 22 yr old weighing 81 kg with 6 ft height,please tell me diet to strengthen body stamina and fitness level.
Thank You.
Hi Umesh , if you are planning for a ripped look, the above mentioned diet plan will help you in all terms .
How long will it take if I follow this diet and exercise regularly?
depends on a lot of factor . what is your current stats ? do you need to gain / lose weight ? how much time you spend on strength traning etc etc .
Mam which whey protein is good …
I m confused as well as afraid too to take any whey protein as people say many dony give original content and mix whey protein with gold & steroids… please will you give some suggested brand for whey protein
you can have amway / ensure protein
Dear Madam,
U given very good diet plan..for six pack abs..
1.What is your opinion about Supplements like
Vitamin C, Vitamin E, Ala tab,Fish Oil Tab..
Whether it is consume or not along with your Diet..
2. How much Sleep required during this diet plan.
Please Confirm.
yes supplements are good and you can have them i your trainer suggests .
7 hours of sleep is important to any human under any circumstances or for any health goal .
First of all I am thankful for providing diet charts for healthy lifestyle. One thing I just wish to ask that I love to eat eggs with yolk. If I add 3 yolks per day is it healthy. please suggest.
yolks are healthy . you can eat them as long as you are free from any cardiac related ailment . if you have any cardiac issue , you might have to restrict the intake to 2 yolks .
Diet is a very important part of life.its help all aspects
true 🙂