Building abs is possible both inside and outside of the gym. Incorporating whole grains and fatty fish while cutting sugar-sweetened drinks is a great way to start an ab-building diet.

The “six-pack” refers to the rectus abdominis muscle in the center of your abdominal area. It comprises two vertical bands of muscles intersected by horizontal bands of connective tissue.

Most people have three horizontal bands, which creates the six-pack.

However, due to genetics, some people’s rectus abdominis has fewer or more horizontal bands, which may result in a 4-, 8-, or even 10-pack.

Eating a balanced diet is key to developing defined abs. Diet may affect two factors that play big roles in whether your abs are visible:

  • Body fat: If you have higher body fat levels, you may not be able to see your abs.
  • Lean muscle mass: If your abdominal muscles aren’t developed, your six-pack may not be visible, even if you have a lower body fat percentage.

Keep reading to learn more about the best diet to get defined abs, including foods to consider eating and limiting.

It may be difficult to know where to begin when eating for defined abs. Many diets advertised in the fitness industry claim to be the best, and the research on the topic varies widely.

The first step is determining how many calories you should consume daily to achieve your goals.

To lose body weight and fat, you’ll want to consume fewer calories than you burn daily, known as a calorie deficit.

The Centers for Disease Control and Prevention (CDC) recommends setting a weekly weight loss target of 1 to 2 pounds (lb). This may involve a daily calorie deficit of 500 to 750 calories.

If you want to gain muscle mass, consider consuming more calories than you burn, known as a calorie surplus. This may involve a daily calorie surplus of 300 to 500 calories.

Calculate your calorie goals

The calculator below can help you estimate the number of calories you should eat daily to maintain your current weight based on your age, size, sex, and activity level.

You can adjust this number based on your goals if you’re trying to gain or lose weight.

This tool only provides general guidance, as many other factors influence your daily calorie needs. This calculator will likely give a number close to your calorie needs, but it’s not a perfect tool.

Consider speaking with a doctor or registered dietitian to establish a more individualized calorie goal.

Choosing the right foods could help you achieve your body fat and lean muscle mass targets. Here are a few of the best foods to eat on an ab-building diet.

Lean protein sources

Protein is one of the most studied macronutrients. A 2020 review found that eating a high protein diet may help:

  • improve body composition
  • promote weight loss
  • increase lean muscle mass
  • increase muscle recovery after exercise

The Dietary Guidelines for Americans recommends that adult females eat at least 46 grams (g) of protein daily and males eat 56 g.

However, consuming up to 1.6 g per kilogram of body weight may be more beneficial for body composition, such as maintaining or gaining muscle mass while losing body fat.

Some high protein foods to consider adding to your diet include:

  • animal proteins, such as eggs, chicken, seafood, and low fat dairy products
  • plant-based proteins, such as legumes, beans, and soy products

Fruits and vegetables

Fruits and vegetables are nutrient-dense foods low in calories but high in antioxidants, fiber, and vitamins and minerals.

A 2018 study of 26,340 people showed that eating more fruits and vegetables was linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat.

Fruits and vegetables are great sources of carbohydrates, your body’s main source of energy. Eating complex carbs like vegetables may help manage body fat levels by providing long-lasting energy and reducing feelings of hunger.

Whole grains

Whole grains like oats, barley, buckwheat, and quinoa are great additions to your diet if you want to build abs.

They’re a great source of fiber, which could help improve body composition by:

  • regulating appetite hormones
  • promoting feelings of fullness
  • influencing your body’s energy use
  • maintaining blood sugar and cholesterol levels

Consider swapping refined carbs like pasta, white bread, and breakfast cereals for whole grains.

A 2018 study of 50 people found that swapping refined wheat bread for whole grain wheat bread led to significant reductions in belly fat after 12 weeks.

Nuts and seeds

Nuts and seeds provide a great balance of fiber, protein, and healthy fats — all potentially beneficial for defined abs.

Research suggests they could help promote weight loss by regulating appetite, promoting feelings of fullness, and preventing future weight gain.

They’re also high in calories for their small size. If you find it difficult to eat more calories, consider adding nuts to your diet to increase your caloric intake without having to consume too much volume.

Some nuts and seeds to add to your diet may include:

Fatty fish

Eating fatty fish may help increase body composition and potentially reduce risk factors for several health conditions.

A 2021 study found that eating fish helped increase lean muscle mass and function in older adults.

Fatty fish is high in omega-3 fatty acids, which are associated with lowering abdominal fat and body fat percentage and boosting heart health.

The Dietary Guidelines for Americans recommends eating at least 8 ounces of low mercury fish weekly. This may include salmon, mackerel, sardines, and trout, among other seafood sources.

Legumes

Legumes are a family of plants that include lentils, beans, peas, and peanuts.

A 2020 study of 246 women found that participants who ate higher amounts of beans and legumes had lower body fat percentage and waist-to-hip ratios than those who ate fewer legumes.

The researchers note that legumes may have several fat-burning properties, such as:

  • being high in fiber and protein
  • being low in fat
  • promoting feelings of fullness
  • having a low glycemic index
  • boosting gut health

A note on targetted fat loss

If your goal is to lose body fat, it’s important to focus on overall fat loss and body composition rather than spot reduction.

Spot reduction involves targeting a specific body area, such as your belly, for weight loss or fat burning.

Despite the popularity of spot reduction, research has shown that it’s generally ineffective.

Focusing on eating nutrient-dense whole foods can play a big role in developing defined abs.

This usually involves limiting foods that may be packed with calories, saturated fats, added sugars, and salt but are low in nutrients.

These calories can quickly add up without making you feel full, which may increase body fat levels and, therefore, reduce abdominal definition.

Consider limiting the following foods:

  • sugar-sweetened beverages, such as soda, sports drinks, juice, energy drinks, and coffee creamers
  • fried and greasy foods, such as fries, chicken strips, and mozzarella sticks
  • sugary snacks, such as cookies, pastries, cakes, and candies
  • processed meats, such as deli meats, hot dogs, and pepperoni
  • refined grains, such as white breads, pastas, and rice
  • alcohol

Exercise is just as important as diet when it comes to body composition and building ab definition.

Research suggests that a combination of resistance training and cardio exercises is optimal for reducing overall body fat and increasing lean muscle mass, balance, and strength.

According to a 2020 study, some abdominal exercises may also help build the rectus abdominis, such as:

Learn more about the best ab exercises.

Eating a well-balanced diet is important for developing a defined six-pack.

This may include eating more vegetables, lean proteins, whole grains, and fatty fish while limiting foods high in sugar, saturated fat, and sodium.

For best results, combine your nutritious, ab-building diet with a regular exercise routine.