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.
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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.
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 :
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.
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.
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.
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.
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.
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.
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.
Adopt these 11 Indian ab foods, eat and enjoy these 11 Indian ab foods to get in good shape.
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-:
| 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 |
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.
This post was Last Updated on May 13, 2017
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View Comments
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