The diet to tone up is not only suitable for those who want to lose weight, but also for those who want to keep their muscle structure taut and strong, unfortunately this tends to relax over the years.
You have to focus on a good protein intake and the consumption of foods with a low glycemic index: following this diet you can only lose fat and keep your lean mass unchanged. So, even if you lose weight, your muscles remain firm and toned.
The first thing to remember is that you must eat little and often. The ideal situation is to eat 5 to 6 meals a day, dividing them into: breakfast, morning snack, lunch, afternoon snack, dinner, and any small snacks before bedtime.
The diet to tone up requires a good protein intake but only if it comes from lean sources such as white meat and fish.
Fresh, low-fat dairy products or beans are also good sources of protein. These foods should be used alternately to make the diet as rich and varied as possible.
In any case, protein intake must be correlated to the amount of physical activity done: in order to maintain tonic muscle shape, people who train a lot must consume more protein than those who train less.
Sugar and saturated fats are the real enemies of those who want to have good muscles: therefore the consumption of various sweets should be limited as much as possible, monounsaturated and polyunsaturated fats should be preferred to saturated fats, they are healthier and suitable to support muscles. These types of fat are found in extra virgin olive oil and dried fruits.
Regular consumption of dried fruit is a real panacea, because it is rich in essential fatty acids, which can promote growth and muscle tone. Therefore, it should be consumed regularly, but not abused because it is rich in calories.
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