Diet & Nutrition 5 MIN READ 89 VIEWS May 27, 2022

Abs Diet for Women: What to Eat and Avoid

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

diet plan for abs female
Diet Plan for Women with Abs
Foods to Avoid

Before you hit the gym to start building abs, remember it’s your diet that will help you reap the best results. Six-pack abs are not just about hardcore workouts; what you eat is perhaps equally crucial in having well-defined abs. Read through what an ideal abs diet for women must include and be free from. This will help you maximize your results, quickly.

Diet Plan for Women with Abs

Abs diet for women must be a healthy combination of lean proteins, complex carbs, assorted vegetables and fruits, and a handful of healthy fats. Also, to expedite fat burning and increase weight loss, the diet must include foods rich in micronutrients and antioxidants but should be low in calories. Listed below are foods an abs diet plan for female must include:

1. Fruits and Vegetables

Fruits and vegetables fit the abs diet plan for females perfectly. They are low in calories but high in antioxidants and fibre with an assorted range of vitamins and minerals. According to scientific studies, eating at least 4 servings of fruits and vegetables per day can help reduce overall body fat, leading to a trimmed waistline with chiselled abs. The fruits and vegetables for abs diet for women include:

  • Bananas – Rich source of potassium which cuts down water retention in the body. Naturally high in glucose, it provides quick energy.
  • Apples – A low-calorie fruit rich in fibre. It also contains high amounts of pectin, a natural fat burner.
  • Oranges – High in fibre and a great source of vitamins. It helps clear the digestive tract with ease. Its high water content keeps you full and hydrated.
  • Blueberries – They increase the metabolic rate and help burn fat by thermogenesis.
  • Broccoli – Rich in fibre and packed with phytonutrients, thousands of natural chemicals make it an important food for abs for females. 
  • Cauliflower – A non-starchy vegetable, it contains high amounts of omega-3 fatty acids which facilitate muscle growth.
  • Spinach – The green leafy vegetable is an excellent source of essential minerals and vitamins which help prevent cell degeneration. They are low on calories and help boost muscle growth and build well-defined abs.
  • Sweet potatoes – A type of slow-healthy carb, it helps you remain full and energised for long. Fibre and other nutrients aid weight loss. Its antioxidants promote gut health and prevent inflammation.  Sweet potatoes also help  lower insulin resistance, stabilise blood sugar and enhance immunity. 
  • Corn – Corn provides healthy carbohydrates and calories in adequate quantities. Both are essential to support muscle growth.

2. Whole Grains

If you are looking at well-defined abs, your abs diet must include unrefined or whole grains. These foods are high in fibre and are an excellent source of minerals, vitamins, and antioxidants. Research suggests that whole grains enhance the feeling of fullness, thereby, reducing appetite which is a potent way to reduce weight and waistline. The fibre present in the grains stimulates the production of hormones that discourage abdominal fat storage, helping in cutting belly fat. The whole grains for abs diet for women include:

  • Oats – Oats are packed with healthy carbohydrates, adequate proteins, and lots of fibre which makes them the best food for abs for females. 
  • Barley – A rich source of soluble fibre which acts as a bulking agent and appetite suppressant.
  • Whole Grain Bread – Packed with healthy carbs and lots of fibre, whole grain bread increases fullness and prevents overeating.

3. Nuts and Seeds

A meal plan for abs must contain a handful of nuts and seeds which provide fibre, protein, and healthy fats in perfect quantities. 

  • Walnuts – Walnuts are high in fibre, antioxidants, and unsaturated fatty acids. All play a vital role in lowering blood pressure and stress levels.
  • Almonds – Peeled almonds help you gain a healthy weight which is good for abs’ muscles.
  • Chia seeds – Including 1 tablespoon of chia seeds in a female’s meal plan for abs will boost digestive health. It increases metabolic rate, is rich in iron, omega-3 fatty acids, and healthy fats.
  • Pumpkin seeds – Add 1/4 cup of pumpkin seeds to your daily diet. Dried or roasted, they will confer high protein content that aids in muscle recovery after workouts. Its high fibre content is easy for digestion and is packed with healthy fats which are crucial for cells and the endocrine system.

4. Legumes

Legumes are a vital addition to the abs diet for women because they help improve body composition and reduce belly fat. Legumes are typically rich in essential nutrients like proteins, fiber, iron, copper, B vitamins, magnesium, and zinc. Legumes also help reduce bad cholesterol levels and improve systolic blood pressure.

  • Lentils – Lentils are significantly high in proteins, fiber, and complex carbohydrates which keep energy levels high. While proteins are important for muscle repair and recovery, carbohydrates help in muscle growth. 
  • Beans – One cup of black beans in the abs diet for women will provide adequate protein and fiber. Beans are an excellent source of folate, a B Vitamin, crucial for muscle growth, and copper, a mineral required for strengthening of tendons.
  • Chickpeas – Consumed either boiled or sprouted, chickpeas are a rich source of dietary fiber. They are naturally rich in vitamins, potassium, magnesium, and iron. Besides providing the required nutrition, they help in reducing cravings and help build muscles and abs.
  • Soy: Soy is a superfood for abs and muscle building. Excellent source of proteins, fiber, antioxidants, and essential nutrients, they fight against free radicals and help build abs.

5. Dairy Products 

Dairy products like milk, cheese, and yoghurt are rich in proteins and essential nutrients that are helpful in muscle building. Ideal for abs diet for women, they help gain healthy weight which is required for abs’ muscles.  

6. Poultry and Seafood

Non-vegetarian diets are extremely high in proteins, ideal for muscle building. Healthy fats and a significant amount of amino acids help in muscle recovery. Abs diet for women must include:

  • Seafood – Loaded with omega 3 fatty acids, fish is particularly important for building abs. They are rich in proteins which promote abdominal toning. Try including fatty fish like sardines, tuna, mackerel, and Indian salmon to the diet plan for abs female
  • Lean meat – Opt for lean meat if you plan to get muscles and abs. Lean meat provides adequate proteins and is low on fats, which is helpful in developing abs and building muscles. 
  • Eggs – Eggs are packed with protein and a range of amino acids vital for gaining healthy weight and building muscles. 

7. Green Tea

Sipping on green tea can expedite weight loss and fat burning. Green tea is found to be especially high in catechins, a type of phenolic compound named epigallocatechin gallate (EGCG). Scientific studies show that EGCG increases the number of calories burned in a day. Thus, including it in the abs diet for women can help decrease belly fat.

Foods to Avoid

You can have the abs you always dreamt about, all that is required is a little restraint. Alteration in the diet plan for abs can create wonders. Avoid food and beverages such as carbonated soft drinks, sugary snacks, fried food, and refined grains. Packed with carbohydrates and sugar, they not just increase weight but also harm your waistline and overall health. Alcohol is also a taboo in the diet plan for women with abs. 


Building abs, once considered an all-male bastion is well within the reach of females. But in addition to exercising, dietary habits play a pivotal role in developing well-defined abs. The abs diet for women must include a combination of healthy fats, lean protein, and complex carbs. Also, avoiding foods with high carbohydrates and sugar can hold you back from reaching your goal. For best results, choose nutritious ab-building foods and couple them up with regular ab-building workouts. 

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