It’s called the “ Six-pack diet ” and it’s a diet for men with tummy who want to tone up and dry out by eliminating excess fat.

Proposed by the weekly Men’s Health, the diet for men with tummy who want to lose weight in the right places and build muscle is a very simple, intuitive regimen, which works without counting calories and macronutrients. 

Obviously, weight training of at least 3 times a week or an alternative workout should be added to the diet .
The latter can be crossfit, hiit, metabolic resistance training: the latter two work more for losing body fat than for hypertrophy, but they save a lot of time.

Therefore, by combining diet with training, safe and optimal results are obtained without suffering from hunger. A mineral salt supplement can be added to the dietary plan .
For those with slightly high blood sugar problems, it is better to also add an alpha lipoic acid supplement and a carnitine supplement, which have an antioxidant effect and improve metabolic flexibility.
Nothing else is needed. 

Now let’s see in detail the diet for men with a belly. This diet consists of a pattern and food substitutions to vary. The pattern is a plan to follow every day. Substitutions allow you to create new recipes and not fossilize. After the first two weeks, parallel to the results, you can have a free meal higher in carbohydrates per week : preferably choosing one of the days in which you train, and halving the fats present in the scheme.

DIET FOR MEN WITH BELLY: THE SCHEME

Breakfast: choose between
– 2 eggs + an egg white + a portion of vegetables + a fruit from those allowed + a portion of fat
– 150 grams of egg whites + a portion of vegetables + a fruit from those allowed + a portion of fat
– 170 grams of skimmed Greek yogurt or skim white skyr + a portion of vegetables + an allowable fruit + a portion of fat
– smoothie with a scoop of hydrolyzed whey protein (whey) with an allowable fruit + a handful of spinach or valerian + a teaspoon of peanut butter or 8 almonds or a teaspoon of coconut oil.

Lunch:
– 200 gr of grilled chicken breast, a portion of vegetables, one of fruit or carbohydrates among those allowed + two of fats
As an alternative to chicken: 200 gr of cod or hake, 200 gr of egg whites, 200 gr of tuna natural or squid, 150 grams of grilled tofu, 200 grams of low-fat cottage cheese, 180 grams of veal or turkey.

Dinner: 150 grams of beef or lean pork steak or wheat or seitan muscle or 150 grams of fresh mackerel or salmon or 200 grams of shrimp or mussels or 200 grams of turkey breast (sliced) or 150 grams of bresaola + a portion of vegetables + one of carbohydrates among those allowed + one of fats.

Snack 1: One scoop of protein powder (whey) shake after workout. If after dinner, opt for powdered casein.

Snack 2: 20 grams of Grana Padano or Parmesan or 50 grams of Bresaola.

Snack 3: (only on training days, before training): 100g of banana or 200ml of orange juice.

DIET FOR MEN WITH BELLY: FOOD LEGEND

1. Allowed vegetables: lettuce and salads, spinach, cucumber, rocket, broccoli, cauliflower, radicchio, asparagus, artichoke, mushrooms, zucchini, celery, fennel, chard, chicory, head or Chinese cabbage. Vegetables should be consumed at will. In the morning they can also be consumed in the form of centrifuged or smoothie.
2. Allowed fruit: 150 grams of blueberries, raspberries, kiwis, orange, grapefruit, strawberries, papaya, currants, clementines.
3. Allowed fats: a teaspoon of coconut or olive oil / a teaspoon of peanut or almond or hazelnut butter / 7 almonds or 10 pistachios / 50 grams of avocado or 10 grams of dark chocolate with 85% cocoa minimum or a tablespoon heaped with bitter cocoa or 10 olives. This is per serving. When there are two, the quantity is doubled.
4. Carbohydrates allowed: 4 wasa slices or 150 gr of sweet potatoes (raw weight) or 4 rice or corn cakes or 40 gr of basmati rice (raw weight) or 150 gr of boiled beans or boiled chickpeas.
   On days when you are not training it is better to prefer legumes.
5. Sugars, other and condiments: ok spices, aromatic herbs, apple or wine vinegar, lemon juice, a little mustard, whole or iodized salt, stevia or truvia or erythritol, bolero, zero-calorie drinks.