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Eliminate fat, lose weight, but maintain the strength and volume of your muscles? That is the purpose of a toning diet, focused on controlling caloric intake and the predominance of nutrient-rich and low-fat foods.

The diet of an athlete must always be a perfect ally of his or her physical activity at all times. If you need to gain muscle tone, a strength exercise routine is essential to achieve this, but proper nutrition is also essential for muscles to maintain their strength and look their best. Appreciating weight loss with a low-calorie diet can cause your muscles to lose tone and sag and sag. A firm and harmonious musculature requires a specific diet that includes sufficient protein and maintains the ideal balance between the different sets of macro nutrients.

The keys to a toning diet

If you want smooth, powerful muscles, don't fall into the trap of losing weight by limiting calories alone. In this way, you can remove fat, but caring for 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 calories ingested through food and energy expenditure is essential. Determine your menus taking into account your needs, which will depend on the physical exercise you do and your constitution (weight/height/anatomical mass index).

2. Make five-six meals a day

A toning diet 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 our muscles. Making five to six meals a day, balanced and in moderate amounts, should be the basic dietary pattern of an athlete who wants to take care of his muscles.

3. Protein and carbohydrates

The protein repairs the damaged muscle fibres after hard strength training and makes the whole muscle thrive. This macro nutrient should prevail in any diet to strengthen. Lean meats, fish, vegetables, vegetables, eggs.... They are edible with high protein content and without them it is not possible to have good muscle tone. This is not to say that you should suppress carbohydrates, because they are the primary source of energy for the body to get the energy it needs to perform its vital functions and also to train. Include in your diet carbohydrates of slow absorption to gain muscle mass and let you exercise without wearing your muscles down.

4. Fats, also

Don't think that to increase the definition of your muscles you should eliminate fat intake. They are also accurate, although their consumption should be moderate and always and in all circumstances choosing healthy (unsaturated) fats.

5. Hydration

We must not forget the importance of adequate hydration in any diet to tone up. Muscles usually need water and fluids to support themselves well. We must not forget that a large part of our muscles is water. Without sufficient fluid intake, strong muscles are unthinkable.

Essential foods in a diet to define

Make your weekly menu taking into account your needs but remember that among the foods that can not be missing in a diet to define are:

  • Lean meats: beef, chicken, turkey, rabbit? one of the primary sources of protein, essential for gaining muscle tone.
  • Fish. Also rich in protein and healthy fatty acids such as omega-3.
  • Legumes. Source of vegetable protein and apart from fiber that helps suppress toxins.
  • Egg. Egg white in particular is one of the primary sources of high biological value protein.
  • Milk Dairy Milk, youghourts? will give you the essential whey and protein from milk
  • Olive oil. Healthy fats and high in antioxidants.
  • Whole grain cereals. Oatmeal, rice, quinoa, spelt? Slowly absorbed carbohydrates so you don't lack the energy you need to train your muscles.

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