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


  • DESPRfiS, J. P., POULIOT, C., & MOORJANI, S. (1991). Loss of abdominal fat and metabolic response to exercise training in obese women. link
  • Chaston, T. B., & Dixon, J. B. (2008). Factors associated with percent change in visceral versus subcutaneous abdominal fat during weight loss: findings from a systematic review. International Journal of Obesity, 32(4), 619-628. link
  • Maki, K. C., Reeves, M. S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., … & Cartwright, Y. (2009). Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of nutrition, 139(2), 264-270. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 17, 2014. Disclaimer


  1. johnny gat 2 weeks ago


  2. Mikel Ruffinelli 9 months ago


  3. darlene bauler

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

  4. 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.

  5. 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.

  6. 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..

  7. 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!

  8. 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.