Find the shape for the summer: diet for a toned body
You could say a lot about nutrition and what you can (and should) do to get the toned body of your dreams, but this article briefly explains the theory. You will learn the fundamentals of nutrition, which foods are essential to getting good results, and which foods should be excluded from your diet. Discover the 5 basic food principles you need to follow to get a toned body.
5 basic nutritional principles for a toned body
There are some aspects of nutrition that, if taken into account, can put you back on the right path to, in this particular case, get a toned body. Below, here are some tips on how to organize your food plan to achieve your goal.
1. Make more meals a day
Every time you eat, your body has to digest food and prepare nutrients to be absorbed into the cells. This process requires spending energy, helping all those who want to get a toned body. In the process of digestion, you burn calories and therefore increase your daily energy expenditure – all while you are at table and eating! But do not forget to reduce the amount of food ingested at each meal.
2. Increases your protein intake
Protein is the macronutrient that requires the most energy to break down into small components that can be used by our cells – amino acids. You burn more calories by digesting protein than by digesting carbohydrates or fat . So, the more protein you eat, the more calories you will burn during the digestive process.
3. Gradually reduce food intake during the day
“A king’s breakfast, a prince’s lunch and a poor man’s dinner” is the methodology to follow for your daily meals. You must gradually reduce the number of calories during the day since you do not need it when you sleep – your body is still and your metabolism decreases considerably! The only exceptions are pre- and post-workout meals , which will depend on your own training. They must be rich in energy so that you can get the most out of the exercises and start recovering immediately afterwards.
4. Wood more water
It is important to maintain high levels of hydration during the day, especially if you are doing high intensity workouts. When you are not properly hydrated , your body does not work so effectively and this will hinder its ability to burn fat. In addition, drinking water can help prolong the feeling of fullness.As a general rule, it is advisable to drink between 1 and 1.5 ml of water per calorie brûlée.
For example, if you burn 3000 kcal a day, drink about 3 to 4.5 liters of water a day.
5. What you can (or not) eat for a defined body
There are manyfood products that you can (and should) include in your diet , and that will help you get your body toned and ready for the summer you want. These include:
- Sweet potatoes
- Milk and its derivatives
- Chicken breast or turkey breast
- Tuna (natural)
- Legumes or vegetables
- The fruits
- Nuts and seeds
It is beneficial to add these foods to your diet for many reasons. They are rich in nutrients , ie, they contain a lot of micro and macronutrients essential to the functioning of your body. Some of them are important sources of energy (with a moderate or low glycemic index), others are complete sources of lean protein (rich in several essential amino acids) and still others have different types of proteins. essential fatty acids , which can only be obtained through diet and supplementation.
On the flip side, there are foods you should avoid or banish from your diet . These include:
- Fried foods (of all kinds)
- Sweets (of all kinds)
- White bread or the like (for example, hamburger buns)
- Fizzy drinks
- Alcoholic drinks
- Fruit juices (natural juices included)
- The sauces
- Some prepared dishes
A small portion of these foods contain a high concentration of calories. In addition, some of them have very little or no nutrients (such as vitamins and minerals), and are frequently associated with the term “empty calories”. In other words, these food products only serve to make you fat !
Now all you have to do is draw up your shopping list and go to the supermarket to make the right choices! With these simple tips, you can start a new healthy eating plan and get a toned body for the summer!