Is your goal of losing weight and developing your muscle mass far from materializing?
It's time to slow down your routines to really think about how you're eating.
Follow this eating guide to tone your muscles and lose weight at the same time.
How to tone your muscles and lose weight at the same time?
An effective diet for a mixed goal like yours must attack two sides.
For one thing, shedding extra pounds in your problem areas requires you to burn more calories than you consume, but not all at once.
Because your body would have to draw from its energy stores (fats, carbohydrates, and even protein) to function. As a result, you would end up losing fat, but also your muscle mass.
You must attack the other flank by increasing the nutrients you need to function at 100%, and also, make yourself vibrate in each exercise routine to achieve firm and well-developed muscles.
So what is the strategy? There is not a single
It is a puzzle of actions whose pieces are diet, exercise, supplementation, rest, good sleep, calories, your metabolism and hormones. Oh, and of course, discipline.
You will learn from all of them in future posts. But I decided that the first one was about what tastes the best: food, which is why I created this diet guide.
Because food is among the first decisions you must make to achieve your two goals simultaneously.
And you need to learn, from now on, to choose the most appropriate foods.
The protein superpower
To keep your body in muscle-building mode while losing weight, the first group of foods to include in your low-calorie diet is protein.
The reason? Among many other things, a protein-rich meal accelerates the production of muscle proteins, stimulating the development and toning of your muscles.
Protein will also make up for your daily energy needs, ensuring that you have enough to maintain or even build more muscle.
As if that were not enough, they will generate a feeling of satiety and that will be especially useful for you to lose weight, because they will reduce your hunger and cravings.
An added benefit of having a protein eating guide is that it burns a lot of calories when you digest it, through a process called diet-induced thermogenesis or thermic effect of food (TEF).
I'll explain it to you simply: when you eat, your body spends extra energy because it must digest, absorb, transport, metabolize and store nutrients.
While that's going on, if you're a healthy adult on a standard mixed diet, you're going to burn about 10% of the calories you eat. Although it could be more, depending on your lean body mass, or the size and composition of your meal.
The good news is that protein is the type of macronutrient that provides the most energy to do so. And therefore, burn more calories:
Protein sources in food are left over. The highest quality ones are found at:
Research suggests that the proper amount to consume is between 15 and 20 grams per meal, three to five times a day.
Now, on the days that you train, you should add between 20 and 25 grams of protein about 30 minutes after your routine, because that is when your muscles are most receptive to nutrient absorption and begin their repair and growth process.
The best way to introduce them into your diet is by adding a source of protein to each meal and using it as a snack.
A smart way to achieve this is with a protein powder supplement that makes it easier for you to meet your daily requirement, without exerting yourself too much.
Control carbs with a diet guide
To lose weight, it is advisable to implement a low-carbohydrate diet, which is why it is necessary to have a diet guide.
But don't make the mistake of demonizing these types of foods. Because if you consume the correct ones, in the right proportion, they promote the maintenance of your muscle mass.
I am going to explain it to you better so that you understand the difference.
There are two types of carbohydrates: processed and complex.
From the processed you must flee miles away because they not only harm your body and make you fat (in fact, they are associated with the increase in abdominal fat). But they can become addictive.
They also have a higher glycemic index, which causes spikes and dips in blood sugar levels, making you hungrier.
So, you should say goodbye to cakes, pasta, white bread and cereals full of sugar, dyes and additives, if you want to get results.
On the other side are complex carbohydrates. Those that your digestive system converts into glucose (or blood sugar) so that your body recharges with energy during your daily activities.
They are rich in fiber, essential vitamins and minerals. But also, they prevent blood sugar spikes, giving you a feeling of satiety for longer periods of time.
Which ones should you choose?
- Starchy vegetables like potatoes, lima beans, peas, beans, chickpeas, soybeans, and lentils
- Whole grains such as brown rice and oatmeal.
- Whole wheat breads and pastas.
The recommendation is that you consume one to three servings daily.
Fruits and vegetables: much more than color and flavor.
Fruits and vegetables are among the most beneficial foods to keep your body in peak condition while building muscle mass and shedding pounds.
First, because they have a low percentage of calories and high nutrient content , which provides additional volume to your diet and makes you feel more satisfied.
Additionally, they are a good source of hydration because they are composed of a large amount of water.
But like everything in life, you must choose the ones that suit you best. And, please, without exaggerating your consumption.
In the case of fruits, those indicated are those with a low glycemic index , since the body takes longer to assimilate them.
But others have a high degree of sugar and you should not eat them in excess.
It is ideal if you consume them before exercising because they will help you maintain energy for a longer period of time.
About vegetables, those high in fiber are more convenient for you, since it has been shown that they can protect you against weight gain and fat accumulation.
In addition, soluble fiber is perfect for those who want to calm their appetite, as it absorbs water and moves slowly through the digestive tract, causing a feeling of fullness for a long time.
In this category are:
Regarding the amount that you should consume, two to three daily servings of fruits will be sufficient, and four to six daily servings of vegetables.
Calculate that a serving of fruit equals 1/2 cup or one small fruit; and one to two cups of vegetables equals one serving.
Don't take the body out of fat.
Something similar happens with fats as with carbohydrates. There are good and bad.
The so-called "good" or dietary fats have incredible functions for your body, and not only help you maintain optimal health, but also help you achieve the body goal you are working towards.
And it is that it has been found that they take longer to digest and slow down the emptying of the stomach. That reduces appetite and, as a consequence, prevents weight gain.
Some examples of healthy fats that may have beneficial effects on fat burning are:
- Olive oil.
- Coconut oil.
However, keep in mind that they are high in calories and you should moderate their consumption.
And don't confuse them with trans fats, because trans fats do increase body fat, waist circumference, and belly fat, according to human and animal studies.
Where are the harmful fats?
In those tempting candies, cookies, ice cream, margarine, industrial pastry, pastries and pre-cooked foods such as croquettes, pasta and pizza.
Sweeten your life, but don't add sugar.
The harmful effects of processed sugars on health are well known.
Dental, cardiovascular, fatty liver and diabetes diseases are some of the most mentioned.
But among its greatest risks to your health and your figure is that it can cause addiction and, with it, unbridled weight gain.
Sugar addiction begins when you get intense cravings that, when satisfied, make you want to eat more. And a vicious circle is created that is very difficult to break.
Ideally, you should reduce it from your diet at its best. Much better if you remove it completely.
And I'm not just talking about stopping eating desserts and sweets, which are the most obvious for many and the ones that cause the most guilt.
You should also steer clear of sodas and sugary juices, because they're full of calories, offer little nutritional value, and are associated with an increased risk of belly fat.
But since there can be nuances in a healthy life, to sweeten there are options such as stevia , which provides zero calories to your diet.
It is antioxidant, bactericidal, diuretic, facilitates digestion, counteracts anxiety and strengthens your immune system.
It is also friendly for people with diabetes.
Watch your sodium intake.
Sodium, together with chlorine, forms sodium chloride, which is what is commonly known as table salt.
In the body it has important functions, such as being an electrolyte with a fundamental role in hydration, nerve and muscle function, as well as maintaining healthy blood pressure.
However, you must have heard doctors, nutritionists and even world organizations talk about how necessary it is to lower your consumption, to prevent hypertension, heart problems and have adequate cardiovascular health.
If it is about your figure, excess sodium can cause swelling, since it promotes fluid retention in your body.
You must be aware of the two sources of sodium so as not to negatively impact your diet:
- Discretionary refers to the salt you have in the kitchen where you decide how and when to add it yourself.
- Non-discretionary are considered sodium contained in natural foods, water, and other beverages. Especially, the salt that they incorporate during the industrial processing of food or as a preservative, especially in canned foods.
Jump into the water.
No one can doubt the importance of water to maintain a better state of health.
But it's amazing how most people don't take the amount they need for their body to function properly and improve their figure.
Drinking water not only keeps you well hydrated.
It also offers you a feeling of fullness that will prevent you from eating more, promoting your weight loss.
In fact, when you are on a diet and feel a crazy desire to eat, drink 1 or 2 glasses of water.
Thanks to its satisfying effect, you can say no to temptations.
Experts also ensure that the vital fluid decreases fluid retention , avoiding inflammation; and that drinking the recommended two liters a day cleanses the body and eliminates toxins.
I leave you the last fact: drinking cold water is infallible to avoid the pain that arises after exercising.
So you have no excuses to stop training because of pain. Run to hydrate and keep training.
A black coffee, please.
Have you noticed that caffeine is a common ingredient in fat burning supplements?
Well, it's not a coincidence.
Caffeine from coffee works as a central nervous system stimulant, increases metabolism and the breakdown of acids.
- Some studies have shown that it can temporarily increase energy expenditure and improve metabolism by 3 to 11%.
- Caffeine consumption is associated with less weight gain over a 12-year period , according to a study of more than 58,000 people.
- In another study of 2,623 people, higher caffeine intake was found to be associated with a higher rate of success with weight loss maintenance.
To get the effect you are looking for, you have to take it black. And if you prefer, add a touch of milk.
But do not add cream or sugar to it, because they can harm your figure.
Season your diet with apple cider vinegar.
Research has shown that apple cider vinegar helps increase fat burning and also improves feelings of satiety and reduces appetite.
One study found that consuming 1–2 tablespoons (15–30 ml) of apple cider vinegar every day reduced body weight, belly fat, and average waist circumference in people over a 12-week period.
How can you incorporate it into your daily diet?
An easy way is to dilute it with water and take it several times a day with meals.
You can also make it the main ingredient in rich dressings, sauces and marinades.
We already leave the table served.
If you implement these recommendations, you will see how you begin to see the results of your efforts to show off a toned and slender figure.
It may be a little difficult at first to apply everything.
But don't worry, because as time goes by, you're not only going to look better, but you'll feel amazing and full of energy.
We read soon!