There is a lot that can be said about food and what you can (and should) do to get the definite and toned body you want, but this article summarizes the whole theory. You will get to know the basic care you must have, some “key” foods in obtaining good results and the foods that you must “banish” from your diet. In this way, you will then know the 5 basic nourishment that you must follow in order to reach a definite body.
After following these steps to a healthier diet, read the last article of the Summer Fit, personal trainer Nuno Feliciano, with supplementation tips to reach a defined body.
5 Basic feeding care for a defined body
There are some aspects that, if you take into account in your diet, you are on the right path to get the results you want, in this case a toned body. Below, you have a list of some care you can take in organizing your food to help you.
1. Eat several meals a day
Each time you eat, your body has to digest the food and “prepare” the nutrients to be absorbed and assimilated by your cells. This process implies an energy expenditure and is an important aid for those looking for a definite body. Each time you do the digestion, you are expending calories and, therefore, increasing your daily caloric expenditure – and just for “sitting at the table and eating”! Now, do not forget to reduce the amount of food eaten in each of these meals.
2. Increases protein intake
Protein is the macronutrient that consumes the most calories during decomposition into smaller elements that our cells can use – the amino acids. You spend more calories digesting protein than digesting carbohydrates or fats . Therefore, the more protein you eat, the more calories you will expend in your digestion.
3. Reduce your food intake as the day draws to a close
As the saying goes – “king’s breakfast, prince’s lunch and poor supper” -this is the methodology you should follow in your daily meals. As the day draws to a close, you should consume less and less calories , since you will not need them while you sleep – you are standing still and your metabolism is minimal! The only exceptions will be the pre and post workout meals that should be built on a training basis and therefore a little more caloric, to get the most out of your workout and get your post-workout recovery right.
4. Drink more water
It is very important that you maintain good levels of hydration throughout the day, mainly training as intensely as you do. If you are not properly hydrated , your body can not function as efficiently as you would like, so you will not have as much ability to burn fat. Also, it’s a great way to help you feel satiated.
As a rule, try to drink between 1 mL and 1.5 mL for each kcal spent daily. For example, if you spend 3000kcal in one day, try to drink between 3 and 4.5L of water.
5. What you should or should not eat to get a body defined
There are several foods that you can (and should) consider in your diet , as they are a great help in getting the set body of summer you want. Some of these foods are:
- Sweet potato;
- Milk and dairy products;
- Chest of chicken or turkey;
- Tuna (in the wild);
- Vegetables or vegetables (of all kinds);
- Seeds and nuts
These foods are a great addition to your diet for a variety of reasons. They are nutritionally rich foods , that is, they contain various macro and micronutrients that are essential to the proper functioning of your body, some are important sources of energy (with a low to medium glycemic index), others are sources of lean and complete protein (rich in different amino acids essential oils) and others present different types of essential fatty acids , which can only be obtained directly from the diet and / or supplementation.
From the “other side of the scale”, you have the foods you should avoid or even completely banish from your diet . Some of these “forbidden” foods are:
- Fritters (of all kinds);
- Sweets (of all kinds);
- White bread or similar type (hamburger bread, for example);
- Soft drinks;
- Alcoholic beverages;
- Fruit juices (whether or not natural);
- Some pre-prepared meals.
A small piece of these foods contains a high amount of calories. In addition, some are foods that contain few, if any, micronutrients(vitamins and minerals, for example), and are often referred to as “empty calories.” In short – you are eating foods that basically only make you fat !
Now you just need to prepare the shopping list, go to the nearest supermarket and start making the right choices! With these little tips you can have the base to make a careful and adequate diet to achieve a toned body and ideal for a Summer Fit!