Eliminate fat, lose weight , but maintaining the strength and volume of your muscles. That is the goal of a toning diet , focused on controlling caloric intake and the predominance of foods rich in nutrients and low in fat.
The diet of an athlete must always be the perfect ally of their physical activity. If you need to gain muscle tone, a strength exercise routine is essential to achieve this, but adequate nutrition is also essential so that the muscles retain all their power and present an optimal appearance. Wanting to lose weight on a hypo caloric diet can cause your muscles to lose tone and appear sagging and sagging. A firm and harmonious musculature requires specific nutrition that includes enough protein and that maintains the ideal balance between the different groups of macro nutrients.
The keys to a diet to tone up
If you want tight and powerful muscles, don’t make the mistake of going on a diet where you lose weight solely by restricting calories. Thus, you can eliminate fat, but taking care of your muscles requires a diet to define 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 activity you do and your own constitution (weight / height / Body Mass Index).
2. Eat 5-6 meals a day
A toning diet must be able to keep the rhythm of our metabolism constant. It is important to have energy at all times so that our body does not deplete the glycogen reserves that the muscles keep. Eating 5 – 6 meals a day, balanced and in moderate quantities, should be the basic eating pattern of an athlete who wants to take care of his muscles.
3. Protein and carbohydrates
Protein repairs damaged muscle fibers after hard strength training and builds muscle mass. This macro nutrient should predominate in any diet to tone up. Lean meats, fish, legumes, vegetables, eggs. They are foods with high protein content and without them it is not possible to have good muscle tone. This does not mean that you have to eliminate carbohydrates, because they are the main source from which to obtain the energy that the body needs to perform its vital functions and also to train. Include slow-absorbing carbohydrates in your diet to gain muscle mass and allow you to exercise without weakening your muscles.
4. Fats, too
Do not think that to increase the definition of your muscles you must cut fat intake. They are also necessary, although their consumption must be moderate and always choosing healthy (unsaturated) fats.
5. Hydration
Do not forget the importance of proper hydration in any diet to tone up. Muscles need water and fluids in general to stay in good condition. Do not forget that a large part of our muscles is water. Without sufficient fluid intake, powerful muscles are unthinkable.
Essential foods in a diet to define
Do you want to follow a diet to gain muscle and tone? Make your weekly menu taking into account your own needs but remember that among the foods that cannot be lacking in a diet to define are:
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Lean meats: beef, chicken, turkey, rabbit one of the main sources of protein, essential for gaining muscle tone.
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Fish. Also rich in protein and healthy fatty acids such as omega 3.
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Pulses. Source of vegetable protein and in addition to fiber that helps eliminate toxins.
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Egg. Especially egg white is one of the main sources of protein of high biological value
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Dairy Milk, yogurt will provide you with the essential whey and milk protein
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Olive oil. Healthy fats and high in antioxidants.
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Whole grains. Oats, rice, quinoa, spelled. Slowly absorbed carbohydrates so you don’t lack the energy you need to train while taking care of your muscles.
