The Abs Diet is a diet focused on losing weight by building muscle, and focuses on building abdominal muscles.

Principle of the Abs diet

The Abs Diet is based on the idea that a greater muscle mass equals more calorie consumption. For instance, for every 1lb of gained muscle, your body burns an extra 50 calories a day. 10lb of muscles will mean your body will burn 500 calories a day. This would mean you can lose 1lb a week without dieting.

To help build muscles, the Abs Diet believes that exercise and eating certain foods can quicken metabolism and therefore can help you lose weight. The foods that can help you lose weight are known as "power foods".

What are you allowed to eat on the Abs diet?

There are 12 "power-foods" you are permitted to eat:

• Nuts – such as almonds;
• Beans and pulses;
• Low-fat dairy products – such as low-fat milk, yogurt, cheese;
• Green vegetables – such as spinach, and fruit;
• Hot oat cereal;
• Eggs;
• Lean meat – such as lean poultry, lean red meat;
• Peanut butter;
• Olive oil;
• Wholegrain breads and cereals;
• Protein powder;
• Berries – such as raspberries.

What is forbidden on the Abs diet?

Any food not in the above list is forbidden.

Pros and Cons of the Abs diet

The Abs Diet acknowledges that fat around the abdominal area can increase the risk of heart disease, stroke, diabetes and some forms of cancer. The Abs Diet encourages healthy changes such as eating 5-6 meals a day and regular exercise. Aside from diet advice, the Abs Diet also comes with clear workout plans.

The Abs Diet, however, is not scientifically proven. There is no evidence to suggest that certain foods will help the metabolic process, and neither is there proof that muscle gain will mean your body burns fat faster. Most of the weight loss from the Abs Diet comes from its diet, which reduces saturated fat and junk food, and exercise.

The Abs Diet can be expensive as you are required to buy a book. There is also a subscription-based program, for a small fee.

Daily and Weekly Plans for the Abs diet

Here is a sample daily Abs Diet plan:

Breakfast: 8-12 ounces of smoothie (made from 1 cup of low-fat milk, 2 tsp vanilla yogurt, ¾ cup instant oatmeal, 2 tsp peanut butter, 2 tsp chocolate whey powder, 6 ice cubes).

Snack: 2 tsp peanut butter, raw vegetables (as much as you like).

Lunch: Turkey or roast beef on wholegrain bread sandwich, 1 cup of low-fat milk, 1 apple.

Snack: 1 ounce of almonds, 1 ½ cups of berries.

Dinner: Meatballs (made with 1 pound extra-lean ground beef, ½ cup crushed saltine crackers, 1 large onion, 1 clove garlic, 1 tsp grounded flaxseed or whey powder, 1 jar of tomato sauce, 4 whole-wheat hoagie rolls, ½ cup reduced-fat mozzarella cheese).

Snack: 8-12 ounces of smoothie.

Expected Weight Loss on the Abs diet

The Abs Diet claims you can lose up to 12 pounds in 2 weeks.

Abs Diet Rating

Ease: 3/5 – Restrictive and requires the purchase of a book.

Balance: 3/5 – Reasonably balanced.

Maintenance: 3/5 – Can be difficult to maintain due to restrictions.

Overall: 3/5