Diet Plan For A Toned Body

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Diet plan for a toned body is a balanced meal plan which includes all the food groups i.e carbohydrates, proteins and fat. includes everything you need in order to have a workout routine and a diet plan for a toned body.

Meal Plan for Toning

Since protein is vital to building muscles, a meal plan for toning and building muscle in a female should include various sources of protein.

For general health, the USDA Dietary Guidelines for Americans recommends (based on the Institute of Medicine’s Macronutrient Dietary References Intake) 0.8 grams of protein per kilogram of body weight; for adult women, that is around 46 grams. The USDA also has a Dietary References Intake Calculator to determine nutrient levels for individuals based on age, height and weight.

However for building and maintaining muscle mass, which would be necessary with a toning diet, the International Society of Sports Nutrition recommends a daily intake of 1.4 to 2.0 grams of protein per kilogram of body weight.

Not all proteins are created equal, however. The USDA makes a distinction between “complete proteins,” which contain all nine essential amino acids, and “incomplete proteins,” which are deficient in at least one of the amino acids. It is possible to eat different sources of incomplete proteins in order to fulfill all the amino acid requirements.

Animal protein sources: Meat, poultry, fish and eggs are considered complete proteins. However, the entire “protein package” — that is, how much fiber, good and bad fat and sodium a protein has — should be considered. For example, even though a sirloin steak and grilled sockeye salmon both have around 30 grams of protein, the salmon is lower in saturated fat and contains omega-3 fats, which help with heart health.

Red meat is also associated with other health risks. A March 2012 article in the journal Stroke showed a correlation between red meat and the risk of stroke in both men and women. The National Institutes of Health also cautions that eating a diet rich in red meat, compared to one in white meat or plant-based protein, elevates the level of a heart disease-related chemical.

Individuals who eat animal protein should try to limit red meat and eat leaner sources like seafood, eggs and white meats such as chicken or turkey.

Dairy protein sources: Milk, cheese and yogurt are also considered complete proteins. A November 2016 review in Food & Nutrition Research showed that consuming milk and dairy products in your diet can help provide nutrients like calcium and protect against chronic diseases like Type 2 diabetes.

Plant-based protein sources: Plant-based proteins are considered incomplete but can be combined to provide the body with all the essential amino acids. Plant-based proteins also have a lower environment impact as their production has lower greenhouse emissions than the production of animal meats. Good plant-based options include lentils, beans, soybeans, chickpeas, nuts and whole grains such as wheat and quinoa.

Carbohydrates: In a January 2018 report in Nutrition Today, researchers noted that even though protein is important for active individuals, high-quality carbohydrates such as potatoes are still an essential source of energy for the body. Thus, a toning diet should also incorporate carbohydrates from whole foods, particularly for individuals who engage in physical activity.

Water: Finally, proper hydration is necessary for keeping crucial body functions and maintaining a healthy body weight. Total daily water intake (which includes drinking water but also the water content from foods that are eaten throughout the day) varies by individual, age, gender, activity level and more. The Institute of Medicine of the National Academies recommends that women consume around 91 ounces, or approximately 11 cups, of water daily.

Resistance Training and Toning

Resistance or strength training can help build muscles and improve toning definition through muscle hypertrophy. When you engage in resistance training, either via body weight or external weights, muscle fibers experience trauma. When the muscles repair themselves, they grow in size.

An April 2016 study in the International Journal of Exercise Science, showed that in both men and women, both low and high frequency strength training (i.e., number of times worked out per week) resulted in improvements in lean mass and strength and building back lost muscle tissue that commonly occurs with aging.

Many research studies show that increased protein intake combined with resistance training helps build muscles. An October 2015 article in the Journal of the International Society of Sports Nutrition showed that a high-protein diet, in conjunction with heavy resistance training, improved body composition (for example, a decrease in fat mass and percent body fat).

Protein and Building Muscles

Protein is an important macronutrient — it’s found in muscles, skin, bones, hair and body tissues. Human bodies don’t store the essential amino acids that make up protein, so those amino acids must come from food. Because protein is a basic element of muscles, eating protein can help maintain and build female muscle mass.

Numerous studies have directly linked protein and building muscle. A January 2015 study in Sports Medicine showed that protein could help enhance muscle mass and performance in physically active adults. Similarly, a September 2012 review in the Journal of the International Society of Sports Nutrition showed that increasing dietary protein helped increase muscle and strength during resistance training.

In addition, eating protein is important in calorie restriction, because in cases of significant weight loss, the body also loses lean body mass. In an April 2014 article in the International Journal of Sport Nutrition and Exercise Metabolism, researchers found that increasing protein helped maintain muscle mass in athletes who were following a restricted calorie diet.

HERE IS THE 7-DAY MUSCLE TONING DIET PLAN FOR YOU

You have to follow a proper muscle toning diet plan to achieve your goal. So here we have prepared a muscle toning diet plan for you guys.

DAY 1

Totals consumption of 35g Fat, 1442 Calories, 114g Carbs, and

158g Protein

Breakfast

Source :- uncletobys . com . au

Breakfast

One-third cup of uncooked oatmeal

3 pieces boiled egg whites

1 tsp. full of cinnamon

Morning Snack

2 pieces of brown rice cakes

1 tbsp. full of peanut butter

1 scoop of whey protein

Lunch

Source :- dinneratthezoo . com

Lunch

1 small bowl full of salad, with onion and tomato

4 shrimp

1/2 cup of cooked brown rice

Midday Snack

4-ounce fat-free ground turkey breast

4 ounce baked and skinless sweet potatoes

Dinner

4 ounce of halibut fish

4 ounce of asparagus

5-6 soaked almonds

Nighttime Snack

Source :- amindfullmom . com

Nighttime Snack

One-fourth cup of plain yogurt (low-fat)

1 scoop of whey protein

1 tbsp. of homemade peanut butter

DAY 2

Totals consumption of 34g Fat, 1433 Calories, 121g Carbs, and 164g Protein

Breakfast

1.5 ounce of uncooked rice

3 pieces of boiled egg whites

Morning Snack

Source :- livestrong . com

Morning Snack

2 pieces of multigrain rice cakes

1 tbsp. of homemade almond butter

1 scoop of whey protein or buttermilk

Lunch

4 ounce of chicken breast

1 baby corn tortilla

2 bananas

Lunch Snack

4-ounce fat-free turkey breast

1 guava and an apple

Dinner

Source :- skinnyms . com

Dinner

4 ounce of salmon fish

4 ounce of broccoli

5-6 soaked walnuts

Nighttime Snack

1 ounce of avocado

1/4 cup of low-fat plain yogurt

1 glass hot milk with honey

DAY 3

Totals consumption of 34g Fat, 1433 Calories, 121g Carbs, and 164g Protein

Breakfast

Source :- kitchentreaty . com

Breakfast

2 pieces of banana pancakes with honey

1 glass of freshly made juice

10-12 overnight soaked almonds

2 bananas

Morning Snack

1 tbsp. homemade peanut butter

1 scoop whey protein

An apple

Lunch

1/2 cup of cooked brown rice

4 ounce boiled chicken breast

One and a half cups of baby spinach

1 bowl lentils

Lunch Snack

Source :- tastesbetterfromscratch . com

Lunch Snack

1 bowl mixed fruit

A handful of dry fruits

Dinner

4 ounce fat-free turkey breast

1 small bowl steamed veggies

2 slice whole grain roti

Nighttime Snack

1 glass of lukewarm milk with honey

DAY 4

Totals consumption of 35g Fat, 1442 Calories, 114g Carbs, and

158g Protein

Breakfast

Source :- gambarsurat . com

Breakfast

One-third cup of uncooked oatmeal

3 pieces boiled egg whites

1 tsp. full of cinnamon

Morning Snack

2 pieces of brown rice cakes

1 tbsp. full of peanut butter

1 scoop of whey protein

Lunch

1 small bowl full of salad, with onion and tomato

4 shrimp

1/2 cup of cooked brown rice

Lunch Snack

Source :- foodnetwork . com

Lunch Snack

4-ounce fat-free ground turkey breast

4 ounce baked and skinless sweet potatoes

Dinner

4 ounce of halibut fish

4 ounce of asparagus

5-6 soaked almonds

Nighttime Snack

Source :- cookinglight . com

Nighttime Snack

One-fourth cup of plain yogurt (low-fat)

1 scoop of whey protein

1 tbsp. of homemade peanut butter

DAY 5

Totals consumption of 38g Fat, 1,474 Calories, 123g Carbs, and 172g Protein

Breakfast

1.5 ounce of uncooked rice

3 pieces of boiled egg whites

Morning Snack

Source :- detoxinista . com

Morning Snack

2 pieces of multigrain rice cakes

1 tbsp. of homemade almond butter

1 scoop of whey protein or buttermilk

Lunch

4 ounce of chicken breast

1 baby corn tortilla

2 bananas

Lunch Snack

4-ounce fat-free turkey breast

1 guava and an apple

Dinner

Source :- onceuponachef . com

Dinner

4 ounce of salmon fish

4 ounce of broccoli

5-6 soaked walnuts

Nighttime Snack

1 ounce of avocado

1/4 cup of low-fat plain yogurt

1 glass hot milk with honey

DAY 6

Totals consumption of 41g Fat, 1,489 Calories, 110g Carbs, and 175g Protein

Breakfast

Source :- foodviva . com

Breakfast

2 pieces of banana pancakes with honey

1 glass of freshly made juice

10-12 overnight soaked almonds

2 bananas

Morning Snack

1 tbsp. homemade peanut butter

1 scoop whey protein

An apple

Lunch

1/2 cup of cooked brown rice

4 ounce boiled chicken breast

One and a half cups of baby spinach

1 bowl lentils

Lunch Snack

Source :- colourbox . com

Lunch Snack

1 bowl mixed fruit

A handful of dry fruits

Dinner

4-ounce fat-free turkey breast

1 small bowl steamed veggies

2 slice whole grain roti

Nighttime Snack

1 glass of lukewarm milk with honey

DAY 7

Totals consumption of 33g Fat, 1456 Calories, 141g Carbs, and 168g Protein

Breakfast

Source :- bakingmischief . com

Breakfast

2 pieces of Pumpkin Pancakes

1/4 cup of chopped peanut.

10-12 overnight soaked almonds

1 glass of juice

Morning Snack

2 bananas

An apple

Lunch

2 pieces of Sprouted grain bread

1 tbsp. of healthy mayo

4 ounces or 114 gm. of salmon fish.

Carrot sticks.

Midday Snack

Source :- pinterest . com

Midday Snack

One cup plain Greek yogurt

1/4 cup of chopped mixed nuts and pineapple.

Dinner

3 ounces or 85 gm. shrimp fajitas

Guacamole

1 cup black beans on a corn tortilla.

Nighttime Snack

Source :- cathe . com

Nighttime Snack

1 cup of low-fat yogurt

A handful of nuts

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