When it comes to the appearance of your six-pack, no special diet is going to make it happen faster or better. To lose that layer of fat that's hiding your abs, you need to lose fat all over. On the positive side, midsection fat is usually the first to go for men, according to ExRx.net. Consult your doctor or dietitian to help you design a weight-loss diet that fits your goals.
Find the Right Balance
To lose fat, you need to eat fewer calories. In general, most men can lose weight eating between 1,500 calories and 1,800 calories a day, says the National Heart, Lung and Blood Institute. However, if you're working out, you may need to up your calorie intake. To lose fat and not muscle, find the right number of calories to promote a 1-pound to 2-pound weekly weight loss. Add or subtract by 100 calories a week as needed.
Protein, Carbs and Fat
Make sure you're getting the right balance of protein, carbs and fat to maintain muscle while you lose. Start by determining your protein needs. The International Center for Sports Nutrition suggests aiming for 0.68 gram of protein per pound of body weight, or 136 grams for a 200-pound man. Get your protein from lean meats, poultry, fish, low-fat dairy, beans and soy.
Once you know your protein needs, divide the rest of your calories between fat and carbs. The Academy of Nutrition and Dietetics suggests you aim for half your calories from carbs and 20 percent to 35 percent from fat. Healthy carbs include whole grains, fruits and vegetables, and healthy fats include oils, nuts, seeds and fatty fish such as salmon.
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