The Abs Diet Plan.

1. Calories It all comes down to burning more calories than you consume. One pound of body fat equals 3,500 calories. You need to create a deficit of calories over a longer period of time.
How many calories do I need per day?>>

2. Pump up your protein You need protein to build muscle and boost metabolism. Protein = Muscle. The abdominals need protein just like any other muscle.
High protein foods chart>>

3. Carbohydrates Carbohydrates provide accessible energy source for your body. Carbs=Energy. Eating too many and the wrong kind will be converted to fat. Carbs are broken down into two forms=Simple and complex.
Top carbohydrate food list

4. Fiber is your friend Increasing fiber will cause you to go to the bathroom regularly, which absorbs some fat from your digestive tract on the way out. As you can see fiber plays a big role on weight loss.
High fiber foods.

5. Water it down Water helps you flush out the toxins and sodium in your body. It is very important to keep your body hydrated through out the day. Water can be used as an appetite suppressant. It provides a great alternative to 2-3 cans of soda a day that you drink. Consume at least 8 glasses a day or more.
Benefits of drinking water.

6. Fats All fats are not created equal when it comes to fat storage. Switch from saturated and hydrogenated fats to monounsaturated and omega-3 fats.
Good fats to choose from.

7. Sodium Foods that are high in sodium cause stomach bloat plus it spikes your blood pressure. Keep a careful watch on your sodium intake be reading food labels. Here’s a list of foods that are low in sodium.
Low Sodium Food List.

8. Alcohol Alcohol is a natural diuretic, it can have a dehydrating effect on your body, causing your stomach to bloat. We suggest that you strictly limit your booze intake if you want great abs. Some people can get away with a few drinks a week.