An Effective Diet For Muscle Toning

Anyone who starts exercising regularly wants to notice the effects as soon as possible. To facilitate this process, there are certain foods that help tone muscles.

In this article, we show you what an effective diet is for a toned body that offers amazing results if it is accompanied by a proper physical training.

proteins

Protein is the basic element in maintaining muscle health. To enjoy this benefit, you need to choose the best sources of protein that will provide your body with the necessary amount of this nutrient.

First of all, you need to reduce the consumption of red meat. Although it contains the highest amount of protein, it increases the risk of heart disease. Therefore, one serving per week is enough.

White meat and fish are two good substitutes for red meat. Chicken and turkey, as well as blue or white fish tone the muscles without causing a considerable increase in body weight. White fish, in particular, has the lowest fat content.

At the same time, eggs contain a rich amount of protein in egg whites, the yolk having a higher concentration of fat. Therefore, you can serve an omelet with two egg whites and a yolk, for example.

As for dairy products, it is best to consume those with a low fat content.

When it comes to plant-based foods, the best source of protein is legumes. They are cheap and healthy and, to prevent gas, can be cooked with cumin.

You can add to the diet and oilseeds, preferably raw. If they are fried, it is important that they do not contain sugar or hydrogenated fats.

FATS

Fats are an essential element for the health of the body. But it is important to consume them only in the necessary quantities.

To lose weight and tone muscles, you need to significantly reduce your intake of saturated fats, such as those found in commercial pastries, and replace them with healthy fats.

• Opt for vegetable oils, such as olive or prime.
• Eat oily fruits, blue fish or yolks.

• A generous amount of fat is also found in avocados or sesame or sunflower seeds.

Carbohydrates

Among the best sources of carbohydrates for toning muscles are fresh fruits and vegetables, eaten raw, cooked or as an ingredient in shakes.

Other options are cereals or wholemeal flour and tubers, such as potatoes.

Examples of menus for toning muscles

To help you distribute all of the above foods correctly throughout the day, here are some examples of menus.

We have a menu that includes meat and fish, a vegetarian option, but also a vegan one, so you can orient yourself according to your own diet.

Classic menu

• Start the day with a breakfast consisting of toast with cheese, over which you can add honey and seeds.
• In the middle of the morning, serve a snack with nuts and fruit.
• At lunch, prepare and serve grilled chicken (or fish fillets) with hardened vegetables. 
• Between lunch and dinner, opt for a dairy-based snack, such as yogurt with nuts.
• End the day with a dinner based on a creamy vegetable soup or an omelet.

Vegetarian menu

• If you have adopted a vegetarian diet, you can prepare and enjoy a breakfast with yogurt, fresh fruit and yogurt with hard fruit.

• The morning snack can consist of corn meatballs with cheese, and at lunch you can opt for whole grain pasta with mushrooms, tomatoes and vegetables.
• As a snack between meals, you can serve wholemeal bread with peanut butter, preferably homemade and without salt.
• For dinner, an excellent option would be a quinoa omelet. 

Vegan menu

The last option is a vegan menu that includes all the nutrients needed to tone muscles.

• For breakfast, you can serve a sandwich with wholemeal bread, tomatoes and avocado.
• In the middle of the morning, opt for some oily fruits or a vegetable smoothie. 
• At lunch, cook and serve some lentils with brown rice or hardened mushrooms.

• The afternoon snack can also be based on oilseeds.
• For dinner, an excellent option would be a cream vegetable soup.