Tuesday, September 30, 2014

Foods To Eat and Avoid When Toning

While working to tone and strengthen your body, a healthy diet is very crucial. A diet, sufficient in calories and nutrients can help keep your muscles energized, prevent some injuries and even ensure a healthy exercise recovery. One of the goals you have when toning is to show off the results of your hard work. It also requires dedication to your regular exercise if you want to decrease your butt and thigh size. For the results to be visible, eating a healthy diet is very important.

Foods To Eat

Healthy Carbohydrates

Carbohydrates can fuel your muscles and even energize your body, which ensures strong workout performance and even staving off fatigue. The best resources are loaded with minerals, vitamins, and antioxidants that include vegetables, fruits, whole grains like brown rice and oatmeal. About 50 to 65 percent of the diet should include carbohydrates. Try eating a variety of these foods throughout every day, especially after your workout.

Lean Protein

The protein requirement increases when you want to build some muscles. While strengthening and toning the muscles, a diet should consist of at least 15 to 20 percent of protein. According to experts. Nutritious sources should be low in saturated fat, which include fish, eggs, lentils, beans, lean meat, low fat milk and yogurt. Because lentils and beans also provide some fiber and healthy carbohydrates, they typically serve as a well-balanced-option.

Healthy Fats

A dietary fat may not pop first into your mind, especially when you are considering muscle fuel, yet it is vital. The fat provides energy to the muscles during your activity and helps your body absorbs the essential vitamins. A healthy diet must consist of at least about 20-35 percent of healthy fats, according to experts and with less than ten percent of saturated, unhealthy type found in fried foods, fatty meats, etc. Healthy sources of these healthy fats include oily fish such as salmon, avocados, nuts and olive oil.

Foods To Avoid

Empty Calories

An active lifestyle can increase the amount of calories you can consume. But, your diet must focus on nutrient dense foods rather than a diet with empty calories mostly found on items like snack chips and baked goods. These kind of foods offers small nutritional value and may contain any significant amount of calories. If you will try to reduce the consumption of the major sources like naked goods and soda, then you can make a dent in your caloric intake, which can translate into a fit, lean and toned body.

High-Fat Foods

High-fat foods like fried foods may contain a significant amount of calories. A high consumption of these high-fat foods will undermine your fitness workouts and efforts. For instance, a roasted chicken contains almost 193 calories and about 8 grams of fat. A fried chicken has nearly double the amount of calories at 364. Also the fat content can spike to over 18 grams. In keeping your calories in check while you are toning, then opt for low-calorie choices broiled meat rather than fried or sauteed.


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