Diet to tone up: 5 points to keep in mind
Eliminate fat, lose weight, but sustaining the strength and volume of your muscles? That’s the goal of a toning diet, focused on controlling heat intake and predominantly nutrient-rich and low-fat foods.
An athlete’s diet must always and in all circumstances be a perfect ally of his physical activity. If you need to gain muscle tone, a routine of strength exercises is essential to achieve it, but also a suitable nutrition is essential so that the muscles preserve their power and present an unbeatable appearance. Consider losing weight with a hypocaloric diet can cause your muscles to lose tone and sagging and flaccidity appear. A firm and harmonious musculature requires a specific diet that includes sufficient protein and that supports the ideal balance between the different sets of macro nutrients.
The keys to a toning diet
If you want smooth and powerful muscles do not fall into the failure to make a diet with which you lose weight only by limiting calories. In this way, you can suppress fat, but taking care of your muscles requires nutrition to delimit the muscles naturally and a specific diet to tone that takes into account the following aspects:
1. Establish your individual plan
In any diet, the balance between calorie intake through food and energy expenditure is essential. Determine your menus keeping in mind your needs, which will depend on the physical exercise you do and your constitution (weight/height/anatomical mass index).
2. Have five-six meals a day
A diet to tone up must be able to maintain the rhythm of our metabolism incessantly. It is essential to have energy at all times so that our body does not run out of glycogen reserves stored in muscles. Five ? six meals a day, balanced and in moderate amounts, should be the basic eating pattern of an athlete who wants to take care of his musculature.
3. Protein and carbohydrates
Protein repairs damaged muscle fibres after hard strength training and makes the whole musculature thrive. This macro nutrient should prevail in any diet to strengthen. Lean meats, fish, legumes, vegetables, eggs… They are edible with a high protein content and without them it is not possible to have good muscle tone. This is not to say that you should remove carbohydrates, because they are the primary source from which to get the energy the body needs to perform its vital functions and also for training. Include in your diet carbohydrates of slow absorption to gain muscle mass and let you exercise without wearing down your muscles.
4. Fats, too
Don’t think that in order to increase the definition of your muscles you must eliminate the intake of fat. They are also precise, although their consumption should be moderate and always and at all times choosing healthy fats (unsaturated).
Do not forget the relevance of adequate hydration in any diet to tone. Muscles usually need water and fluids to sustain themselves in good condition. It should not be forgotten that a large part of our musculature is water. Without sufficient fluid intake, it is unthinkable to be able to rely on powerful muscles.
Essential foods in a diet to define
Elaborate your weekly menu keeping in mind your needs but remember that among the groceries that can not be missing in a diet to define are found:
- Lean meats: veal, chicken, turkey, rabbit? one of the primary sources of protein, essential to gain muscle tone.
- Fish. They are also rich in protein and in healthy fatty acids such as omega three.
- Legumes. Source of vegetable protein and apart from fiber that helps remove toxins.
- Egg. Singularly the egg white is one of the primary sources of protein of high biological value.
- Dairy Milk, iogur? will give you the essential whey and protein of milk
- Olive oil. Healthy fats and high antioxidant content.
- Whole grain cereals. Oats, rice, quinoa, spelt? Carbohydrates of slow absorption so that you do not lack the energy you need to train taking care of your muscles.