ABS...

‘Abs are made in the kitchen,’ which refers to the fact diet trumps workouts when it comes to having visibly defined core muscles. 

While carbohydrates are a vital part of the diet, the body also stores extra water with extra carbohydrates. This can lead to a puffy appearance that hides muscle definition.

Skip the simple carbs (added sugar, refined grains) and opt for small portions of complex carbs (fruits, vegetables, whole grains.) 

Quality of protein matters; aim at grass-fed, wild and pasture-raised animal proteins and unprocessed plant proteins for the best results.

Adding healthful fats helps increase protein concentration in muscles. A 2007 study also showed consuming omega-3 fatty acids can decrease waist circumference. 

To benefit from adding fats to your diet, aim at monounsaturated fats, polyunsaturated fats and omega-3 fatty acids found in foods such as fish, avocados, nuts, seeds and olive oil.