Rock-hard abs are not just for pro athletes and bodybuilders. With proper training and clean eating, anyone can get a six pack. All it takes is planning and discipline. Traditional ab exercises are pretty much useless without a solid diet plan. Nutrition has the biggest impact when it comes to building strong, shredded abs. The first step is to lose stubborn fat and balance hormone levels. For instance, a diet high in gluten, sugar, and estrogen-forming foods will cause bloating and fluid retention, keeping that six-pack hidden. Here are five eating habits to get ripped abs and shed belly fat: Don’t Play the Hunger Game Skipping meals is not the answer to a perfect six pack. This habit decreases metabolic rate and elevates cortisol levels, causing the body to store fat in the abdominal region. Moreover, it increases the risk of diabetes, insulin resistance, and metabolic syndrome. Studies have found that rats fed one meal a day gained more belly fat compared to those eating several meals. Eat More Protein Protein allows muscles to grow and recover from training. It also boosts metabolism, leading to a higher energy expenditure. A protein-rich diet can suppress hunger, reduce food cravings, and speed up fat loss. To reap the benefits, consume at least one gram of protein per pound of body weight daily. Include protein in every meal to keep the metabolism up. This nutrient is found in meat, poultry, dairy, eggs, legumes, nuts, and veggies. Eliminate Gluten Research indicates that gluten is a leading cause of weight gain. Those who consume wheat, processed foods, and other gluten-containing products are more likely to develop a "wheat belly." This common ingredient triggers inflammation in the tissues, increases obesity risk, and affects nutrient absorption. Gluten consumption has been also linked to a higher risk of metabolic disease, prediabetes, type II diabetes, and cardiovascular problems. Recent studies suggest that amylopectin A, a super starch found in gluten, is super fattening. Ditch the Sugar When it comes to building a six pack, sugar is the worst enemy. This simple carb increases the risk of diabetes, cardiac death, heart disease, impaired immune function, and abdominal obesity. It also has devastating effects on metabolic health and affects liver function. The same goes for fructose, molasses, dextrose, and other forms of sugar. To get ripped abs, cut back on sweets, soda, chips, fruit juices, sports drinks, energy bars, and high GI fruits. Pay Attention to Carb Timing Most people give up carbs while on diet, which is a big mistake. Carbs are not necessarily bad. It all comes down to timing. Eating carbs before and after exercise will lead to faster muscle growth, increased energy, and reduced hunger. Loading up on carbs at bedtime will have the opposite effect, causing weight gain, fatigue, and insulin spikes. To lose belly fat, eat more carbs on training days and limit them on rest days. For best results, avoid carbs in the evening. Spinach, kale, zucchini, cabbage, tomatoes, cucumbers, and other vegetables are among the best carb sources for those trying to get lean. Most fruits are high in carbs and should only be consumed before or right after training. TRY NITROCUT - MAXIMIZE YOUR RESULTS