New Abs Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The New Abs Diet was created by David Zinczenko – the editor for fitness magazine “Men’s Health”. The book is written in a style aimed at men, but the principles can be applied to anyone.

For many years most athletes, fitness models, and bodybuilders have applied the same basic fundamentals to their diet. Principles like eating often (5-6 times per day), building muscle, eating lean proteins, and aiming to eat whole unrefined carbs.

Sadly many dieters have failed to take note of these techniques, often believing that calorie restriction is the only way to lose weight.

New Abs Diet Useful Information

Hidden under the glossy marketing-speak in The New Abs Diet, you will find sensible and workable ideas for fat loss. The principles are not new, but simply repackaged for a different market. In fact the program is quite similar to Body For Life.

Whilst the book is called “The New Abs Diet” – having visible abdominal muscles is about attaining very low levels of fat – rather than any magic diet, special exercise, or special piece of equipment. Attaining defined abs is difficult and challenging – but it sells, and many men now consider visible abs to be the pinnacle of a good body. However, the New Abs Diet doesn’t eliminate fat completely from the diet but focuses on using limited healthy fats in the diet.

The 12 Power Foods

The New Abs Diet contains a 7 day meal plan, made up of 12 ‘power foods’, along with recipes. One meal per week is designated as a ‘cheat’ meal – where you eat anything you want. The book advises avoiding foods like fatty meats, processed/refined carbs, high-sugar foods.

The New Abs Diet 12 Power Foods
1. Almonds and Other Nuts eaten with skins intact.
2. Beans and Other Legumes
3. Spinach and Other Green Vegetables
4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
5. Instant Oatmeal: Unsweetened, unflavored
6. Eggs
7. Turkey and other lean meats. Lean steak, chicken, fish
8. Peanut Butter – All-natural, sugar-free.
9. Olive Oil
10. Whole-Grain Breads and Cereals
11. Extra-Protein Powder(Whey)
12. Raspberries and Other Berries

If you are wondering why almonds, spinach, raspberries, and turkey were singled out — nothing scientific — it just helps to make a catchy acronym – absdietpower !

Cardio and Weights

Essential to The New Abs Diet program is strength and interval training. This is based on the premise that building muscle increases metabolism which will assist in burning fat.

See a sample of the abs diet circuit training workout.

Do You Get A Flat Tummy?

This is what The New Abs Diet author says in response to spot reducing:

“…you can’t spot reduce per se. That’s a myth. But if people lose weight – particularly if they’re doing some moderate exercise at the same time – they’ll lower their body fat and will likely notice that loss in their bellies since that’s where most of the fat lives…”

Unfortunately this isn’t quite true. Women, in particular, carry most of their fat deposits around the thighs and hips. Also, belly fat can quite often be the last place that fat disappears from. However the book does is aimed at men which may explain the authors comments.

The New Abs Diet also contains a chapter on how to get 8 pack abs for those that think a 6 pack just isn’t good enough.


The New Abs Diet pretends to be something new. However it is simply a basic guide to strength training, good nutrition, and exercise. It provides good sensible nutritional advice, and, if followed correctly would result in weight loss and improved overall conditioning.

Check here for some videos showing proper Ab exercise technique

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Pingback: The Abs Diet Book | Home

  • JAJA

    I feel so comfy reading all the comments but I really need motivations now.. the weather here in our place is gloomy and i have a job which sometimes requires me to stay out in the field for days or stays in the office doing paper works sitting for hours. i tried the 7 days diet before but haven’t felt the satisfaction because no physical result especially my 2 layers going 3 belly fats. im 68kls, 5’4… please help me!! feeling depressed!

  • Stephanie

    I love this diet. I have lost 13lbs in 6 weeks. It really does work. I cant wait to see how much more wait I can lose. Decided to stay on this diet because its healthy to eat like this. Love the workouts. Its makes it easy for moms to do it too.

  • Hailee

    What everything I can eat for this diet?

  • Mrs Modumo

    I really wish i had a model body

  • Debbie Davis

    I have lost 35 lbs, in 5 months, this Diet works excellent without feeling hungry, the smoothies are the best, great recipes and have so much more energy..I used the ABS Diet for Men, works just as well as for Women!

  • fran

    Hi, As a woman, can I still do this diet?

    • dave

      Yes It Can

    • Clark

      The book might be written with a male marketing objective but the diet is good for men and women.

      Understanding what food is good for you, balancing calorie intake against your requirements and exercises within your capabilities is the core of every healthy lifestyle – forget the word DIET – this is something you apply to your whole life.

  • Obhe Arok

    Thanks for putting together such a great site. I will be bookmarking this.

  • Gustav

    Hello, did the diet and excercise plan and lost 4kg’s in body fat over six weeks. Works a charm and have started a new excercise regime and have stepped up a gear. Fantastic, diet allows you not to starve yourself and still eat nice foods but in moderation. I’ve tried unhealthy low/no carb diets, and was a disaster. This diet works, but stick with it, you will only start seeing the real results in about 4 weeks into it. Good luck.

  • Erica

    low fat ice cream ..oops

    • kaitlyn

      thats ok ur don great right ok lol

  • Erica

    I started the New Abs diet for women 4 weeks ago today. I have suffered from anorexia and then became bulemic. I gained a little weight while being bulemic. I found this diet set you up for success. It’s not a diet but a healthy lifestyle. I was always scared to start eating every 3 hours thinking that I would gain weight, but I thought what’s the worse that could happen. I have not lost weight, but my clothes feel more comfortable and I feel good about myself. The only thing I didn’t agree with at the beginning was the add ins for example lowfat cream in the smoothies. After a while I realized why those things are thrown in the mix. It’s to make you feel like you are not depriving yourself. It allowed me to feel quite carefree at times.

  • Jeff

    Love this diet. When I first started I was already in shape but couldn’t get a six pack. After a week and two days of combining the “abs diet” along with plyometrics cardio. I am now ripped! this diet emphasizes on eating lean meat, leafy vegetables and low fruit intake to control your blood sugar

  • Momo

    This is pure marketing, there is no mircale getting six pack… every one trying to sale its product by saying that I found new way to get easy six pack..It is all about eat less then u will get it and ofcourse along with cardio and some resistance training.. The best time to do cardio is in the morning then u will see the result..garantee 100%

  • Paul

    Great, balanced article and I look forward to receiving my book from Amazon.

    While I was researching the book, I have found a guy who says he is doing The [New] Abs Diet and is keeping a day by day journal online to see if it works. I’m keeping an eye on his blog.

  • Vyvyd Lewsidity

    @Patrick, contact information please? id like a brainstorm session.

    • ted

      Sorry VyVyd but we don’t publish personal information in the comments. This is for everyone’s protection. :-)

  • Kyle

    amanda—they have a specific ABS diet book for women…has a lot more useful info in it aimed at girls..stuff like menstrual cycles and all that stuff…simply called “Abs diet for Women” check it out..h

  • Kyle

    Contrary to what the review says…it isnt called “The NEW Abs Diet” because Dave Zinczenko thinks its a new idea….its called NEW because he has an OLDER Abs Diet..with “out-dated” per say studies and what not…btw….best book out there..isnt a is a lifestyle way of eating..a sensible one and completly do able by anyone..i used to be 230 #’s about 2 years ago…following the principles of his book and my work out plan i am at 178#’s

  • Amanda Langs

    can you use this if your a 19 yr old female, becuse i have to consider fat right ?

  • Diella

    I never thought that I could eat and loose weight. I have been a crazy “dieter” all my life and I was always overweight. Ask my friends, I was always “on diet”. Abs diet is fantastic, you don’t starve, you eat a lot and your metabolism goes crazy fast. Try it :)

  • Patrick

    PLEASE READ!! i have been on this for a week. my weight 178. hight 5’11. i have found the perfect way to eat and the right food amounts to eat. i now weigh 196 muscle. this was a good diet really good, you just have to find the way to use it. i was just playing around with it took a before and after picture. i could not believe the results i seen just only in nine days. i have been helping men and woman now just stay fit and keep nice bodies. people i dont even know. so if you want help with proper meal size and and what to eat threw the day or tell me the body your looking for. . but let me now what you want to do. lose weight, gain muscle. but let me know if you a male or female. i will not share info! i just need to know hight weight and what you want to do! give it a try!

    • Debbie Davis

      reply to your comment, I love thois diet…can’t seem to lose more weght, I have 15 lbs to reach my goal weight, work out 4-5 tmes a week, im 48 and 5″4

  • Amanda

    Bottom line is this, folks: This diet works. It’s about a lifestyle, not a gimmic. This guy is completely realistic. He understands that when you start a new program you should change one thing at a time. Start the diet, then add exercise. And he gives the leniency of a cheat meal.

    As someone who had terrible eating habits and was completely sedintary, this plan works wonders for me. I actually don’t do the women’s version (which is the standard plan plus calorie counting). I find that just by trying to eat one each of the P12 foods everyday I take in a reasonable amount of food. Calorie counting makes me feel like I’m focusing on what I can’t have versus what I can. I also don’t follow his exercise schedule. I’m trying to get in cardio 5x/week and hopefully some muscle toning will be added to my routine soon.

    It’s pretty simple: eat whole, natural foods (WATCH YOUR PORTION SIZES) and cut out the processed garbage. These foods are high fiber, high protein. I find it’s actually HARD for me to get in all of the P12 in a day. I just can’t eat that much.

    And just to clarify what some people have said: it is not a cheat DAY, it is a cheat MEAL. Which, after a while, you probably won’t need anyway. Once you start eating more natural foods (I prefer mostly organic if I can find it), processed foods start tasting bad. The last time I ate fast food it just tasted terrible.

    I did this diet a couple years ago with fantastic results. After an especially emotional year (my husband and I are TTC and had 2 miscarriages) where I tried to eat away my pain, I’m hoping to lose about 40lbs. I’ve only been back on it for about a week and I’m feeling better already.

    If you’re looking to change your lifestyle, this is a great bet for you. If you want some sort of 8-week gimmic that you’ll just gain weight back from, don’t try this. LOVE IT.

  • Al

    I’ve been through this diet 5 years ago. It works great. I lost 75 lbs in ten months. At first it was slow, maybe a pound a week, but after awhile it does
    add up, and you do begin to notice.
    I did the ‘cheat meal’ for the odd week here and there each month, but really
    you just get into the habit of not doing the ‘cheat meal’ that you don’t even think about it.
    I went off the Abs Diet about two years ago, and have gain some weight back, due to my car accident and not going to the gym so much. Which brings me to this site today.
    I’d thought I would have a look around and see what’s out there and what is the most recent weight control methods there are.

  • jay

    keep at it. i added 2-3kgs in the first month. After that the weight loss is all downhill. I lost total of 50lbs so far. Been keepng it that way for the past 2 years.

  • Kimberly

    I’ve been on the Abs Diet for 3 days now, and I’ve only noticed weight gain from the high intake of food, even though I’ve stuck to the Powerfoods. Does anyone know if the Abs Diet for Women is significantly different enough that I should invest in another book? Or can I stick to the one I have and still see results?

  • darlene bauler

    hi where i can buy that book in germany? can i have the complete name author of that book? THANK….

  • Jason

    I love Men’s health and let me say David Zingthingping is a GENIUS, I mean the way he writes, he’s like a poet or something. It’s like he’s talking to you except he repeats everything at least five times. GENIUS and the book is only $30. It’s not like you can’t rip it off the net for free or get it in a second hand bookshop for a few bucks. And the food you can eat is awesome, it’s like taking regular food and making it taste like shit. Gotta go, I’m on day 6 – you know beat your meat then have a two minute break. AWESOME.

  • Annie

    Jess, I am in the same shape as you, workout everyday watch what I eat, everything and if for some reason I stop exercising for 3 weeks (injury) I gain 5-7 lbs. So I decided to research and the big difference was my birthcontrol, hormons are really bad for you so look there maybe that could be also your problem. I will let you know how am I doing after stopping with that.

  • Manan

    Absolutely it’s working.. i love it and even after eating so my i don’t put on weight at all .. that’s amazing. there are other Health tips that everyone should consider reading it.. very helpful..

  • Ben

    I have been eating these foods for almost 4 days allowing me to have one unhealthy thing a day, whether it be a bowl of chips, a couple of squares of chocolate or a can of coke. From the second day onwards I felt and noticed a huge change in my abs. My stomach thinned down and my healthiness went up!

  • Ron Foxx

    I tried the Abs Diet Plan about four years ago. I did the “diet” part but never got busy with the workout part. Using the eating philosophy I lost 52 pounds – I’m 5-11 and went from 210 to 158 in about seven months or so. So you can lose weight with the diet end of it though it does take some discipline. The “cheat” meal helped a lot.

    I’ve been able to maintain my weight steady in the 170s. Probably been two years or more since my weight wandered out of the range of 170-179.

    I recently picked the book up again to use the plan anew to drop about 10 pounds. This time I’ve decided to use the workout part of the book (I picked up a nice bench and weights off Craigslist). I’ve recruited a workout partner, grocery shopped based on the plan, picked up a large jar of whey and today will wrap up week 2 of a planned 20 week journey to not only learn to eat right again (and lose that 10 pounds).

    I put myself on a bedtime that gives me 7 hours sleep per night, started on the “plan” again and working out. After two weeks I’ve lost no weight (I contribute that to the whey more than anything) but I do feel like I have slightly less fat on my body, I feel better already and the aches and pains of starting the workouts is quickly fading.

    I’d recommend this book and plan to any male. It really is geared for men though the eating plan can work great for women too the whole book is geared towards men. It’s a great diet/workout plan for guys especially if you have a partner.

  • fallacy-of-a-calorie-cover Fallacy of a Calorie: Never Count Calories Again
  • the greek diet book Greek Diet
  • slim by design review Slim by Design
  • 5-skinny-habits-cover 5 Skinny Habits
Free Diet Newsletter

Don't miss out on the latest diets!

Join now - it's free.

A to Z