Proper Nutrition For A Toned Body

There are several foods that can help us maintain a toned body in a healthy way, as long as we also exercise.

In this article, we give some suggestions so that you can make daily meals with foods that will help you get a lean and toned body.

Even vegetarians and vegans can take advantage of these suggestions. So if you’re interested in advice on what diet is best for a toned body, keep reading!

proteins

When talking about the health of our muscles, the first thing we should emphasize is the importance of proteins. That said, we do need to know which foods are best for us in that regard.

In addition to being good for the muscles, proteins are also helpful in weight loss and the nutrient can ensure that you get a slimmer waist. These are the ingredients for a toned body.

Red meat

The proteins in red meat are the fastest to increase muscle mass. However, it is important to eat red meat in moderation, because this type of meat increases the risk of cardiovascular diseases. Once a week is sufficient.

white meat

White meat is a good alternative if you are more interested in tight and firm muscles rather than more muscle mass.

Fish

Both fatty fish and white fish are very rich in protein, although white fish naturally contain much less fat.

Eggs

The egg white contains more protein, while the egg yolk contains more fat. So, for example, you can make an omelette from two egg whites and an egg yolk.

Milk and dairy products

We recommend low-fat dairy products that you can combine with a little honey or olive oil. Cottage cheese is a good example for this.

Legumes (beans)

Legumes are a source of superior vegetable proteins. These fruits are not expensive at all and super healthy. If you generally avoid eating beans because they cause intestinal gas, we recommend that you prepare the beans with cumin and kombu seaweed in the future.

You can even puree them to make a delicious cream. If you also combine legumes with grains such as brown rice, you really get a complete source of protein.

nuts

It is healthiest to eat nuts raw or roasted, as long as they are not fried or salted. Nuts are also available in the form of plant-based drinks or mixed into various spreads of spreads.

Please note that these drinks or types of spreads do not contain large amounts of added sugars, salt or hydrogenated fats.

mushrooms

The vegetable proteins in mushrooms are very healthy and make it very good to add this delicious food to salads, rice, pasta or stir-fry.

Algae (seaweed)

When it comes to algae, we especially recommend spirulina or klamath algae, which you can safely consume daily.

fats

Fats are essential for our body. However, if we want to prevent fat from accumulating, which can cause us to lose our toned figure, we should eat less saturated fats and instead consciously choose healthy fats such as:

• Good vegetable oils:  olive, coconut, sesame, flaxseed, evening primrose, wheat germ oil etc.
• Nuts: macadamia, hazelnuts, peanuts or almonds.

• Fatty fish
• Eggs
• Avocados: A great fruit rich in healthy fats.
• Seeds: sesame seeds, sunflower seeds, pumpkin seeds, flax seeds etc.

Carbohydrates

The foods below contain the carbohydrates that you can eat best to get a firm and toned body:

• Fresh fruit and seasonal fruit
• Cooked or raw vegetables, for example in salads, smoothies or juices etc.
• Whole grains: rice, quinoa or wheat.
• Whole wheat flour (not too much)
• Starch: potatoes, bananas.

Recommended supplements for a toned body

For health reasons, we always recommend that you consider taking one or more of the following supplements. These supplements all have the ability to make the muscles stronger and toned :

• Magnesium
• Collagen
• Silicon
• brewer’s yeast
• Spirulina or klamath algae (seaweed)
• wheat germ

Example menu

With the above recommended foods in mind, we’ve put together these sample menus:

• Breakfast: toasted wholemeal bread with cottage cheese, honey and seeds.
• Morning snack: a handful of nuts and fruit.

• Lunch: chicken with fried vegetables.
• Afternoon snack: yogurt with nuts.
• Dinner: vegetable soup and an omelette.

This is a vegetarian option, also suitable for people who are lactose intolerant:

• Breakfast: yogurt smoothie, banana and walnuts.
• Morning snack : corn pancakes with fresh cheese.
• Lunch:  whole wheat pasta with mushroom sauce and Parmesan cheese.
• Afternoon snack: toasted wholemeal bread with unsalted peanut butter.
• Dinner: quinoa with vegetables and an omelette.

Finally, we also have a vegan option (contains no animal protein at all):

• Breakfast: wholemeal bread sandwich with tomato and avocado. A spirulina algae (seaweed) supplement.
• Morning snack: a handful of nuts and a vegetable drink.

• Lunch: salad with lentils, brown rice and various mushrooms.
• Afternoon snack: a handful of nuts.
• Dinner: creamy pea soup with algae (seaweed), Brussels sprouts and corn pancakes.