Actor Pratik Gandhi asked for a role in an upcoming film – to make six packs, he followed an intense governance, where he drank only one liter of water and cut off carbs and salt from his diet, which made him completely Excessive muscle cramps occurred.

Talking about the hard work he had to do to get a toned body with her body and abs, Pratik said, “I was always like this – maybe not with such a sharp definition, but To a large extent, the same body frame, however, was very hard to get this look for the film.

Pratik said that he maintained a protein -rich diet and worked regularly but with minimal sleep. “I ate too much protein, worked intensely, and barely fell asleep. I drank very little water and ended cramps – for this body, ”he said. “For four days before the shooting, I drank a liter of water in just one day – including all liquid intake like tea and coffee. I also cut carbs and salt completely. And when you do not consume carbs, you become irritable. I was just waiting for the sequence to finish so that I could drink water again, ”said 44 -year -old.

What are Six-Pack ABS?

The quintament six-pack refers to the rectus abedominis muscle in the center of your abdominal area. It contains two vertical bands of the muscles obstructed by the horizontal band of connective tissue.

Most people have three horizontal bands, which make six-packs.

Which is the best way to get six-pack ABS with diet?

According to experts, it is possible to make both inside and outside the gym by including the entire grain and fatty fish and cut the sugar-sweet drinks.

It is necessary to eat a balanced diet to develop defined ABS. Experts say that your diet can affect two factors that your ABS is visible:

body fat

If you have high body fat levels, you may not be able to see your ABS.

Lean muscle

If your abdominal muscles do not develop, your six-pack may not appear, even if your body is less fat percent.

Although it can be difficult to know where to start while eating for defined ABS, you need to first determine how many calories you should consume daily to achieve your goals. To lose body weight and fat, you need to eat less calories than daily burning, known as calorie deficit.

According to CDC, setting a target of losing a weekly weight of 500 grams or kilo includes a daily calorie deficit of 500-750 calories. And so, if you want to get the muscles, you need to consume more calories than burning-known as a calorie surplus, which may include a daily calorie surplus of 300–500 calories.

Food for food for defined abs

It is important to choose the right foods that can help you get closer to your goal of lean muscles. Some of the best foods to eat on abs-beding diet include:

lean protein

Eating a high-protein diet helps you to improve body structure, promote weight loss, increase your lean muscles and help you recover rapidly after exercise. Some high-protein foods that add you to your diet include: eggs, chicken, seafood, and low-fat dairy products as well as legumes, beans and soy products.

Fruits and vegetables

Being nutrient-dense, fruits and vegetables are low in calories, but are high in antioxidants, fiber, vitamins and minerals. Eating more of these not only reduces body weight and lower body fat, but also manage the level of body fat by providing long -lasting energy and reducing the feelings of hunger.

Whole grains

Oats, barley, a type of grain, and full grains such as quinoa provide fiber, which controls hormones of appetite and promotes a sense of perfection. They also provide very important energy and maintain your body’s blood sugar and cholesterol levels.

Fatty fish

Eating fatty fish increases your body structure and reduces risk factors for many health conditions. It is very good to build lean muscle mass and work in older adults Omega -3 fatty acids,

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