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.
You may also like
Successful weight loss tips for women
For many women the loss of body weight is much more than a purely aesthetic issue, since there are now many factors in today’s life that can compromise the overall psychophysical balance, and reflect on the silhouette. Of course, when we imagine the possible solutions to the problem of being overweight, we essentially think of… Continue reading Successful weight loss tips for women
Best practices to tone-up your body
Lifestyle changes in recent decades have led people to adopt a sedentary lifestyle. Many people spend most of their day doing activities that do not work their muscles properly and only allow them to burn minimal amounts of calories. Regular physical activity can provide a great deal of benefit and, after just a few weeks,… Continue reading Best practices to tone-up your body
What (and when) to eat to maximize your fitness workout
Eating and Fitness exercise: here are 5 tips to maximize your workouts! You got to know when and what to eat: it will make a difference in your next fitness workouts.
Recommended nutritional diets for weight loss
Every year, about 45% of American adults try to reduce their weight, thanks to specific diet programs. Some diets aim to curb appetite to reduce food intake, others suggest limiting the intake of calories contained in certain foods such as carbohydrates or fats. We have selected 8 of the best diets in the world to help you lose weight and improve your physical condition.