A nutritious diet and workout go hand in hand to help women lose excess fat and tone up their muscles. It works effectively to curb excess fat, build and maintain lean muscle mass as well. Some of the best methods to increase the toning outcomes for women include controlling daily calories, healthy foods and regular workouts. When you follow a diet, it is very important to ensure that it is a nutritious one. The following nutrition tips help women to create a diet plan that helps them to lose fat and tone their body in a healthy way.
Here is an example of a nutrition plan for women
Breakfast: 1 banana, ¾ cup of bran flakes and a cup of low fat milk
Lunch: A sandwich made of a mini whole wheat pita, ½ roast pepper, 3 ounces of turkey breast and a teaspoon of light mayonnaise
Dinner: 1 cup of couscous, 2 plum tomatoes sliced, with grated parmesan cheese, 4 ounces of sole and one cup of cooked broccoli.
For mid day snacks, you can have fresh fruits or vegetables, nuts, almonds or veggie sticks.
Those who wish to tone up their muscles need to lose excess body fat. This needs a calorie deficit. In simple words, you need to consume lesser number of calories than you burn up on a daily basis. Women that are obese or overweight can reap benefits by consuming 1200 to 1500 calories per day to shed weight. You will effectively burn maximum fat by reducing your caloric intake. This is possible only when you burn more calories than you ingest.
Know the benefits of fiber
Foods that is rich in fiber helps women to tone their bodies as fiber helps in enhancing satiety. However, the calories of fiber are not completely absorbed in the body. As a result, the amount of calories ingested through fiber foods is not much which works beneficial to lose weight and tone muscles at the same time. Some of the best examples of fiber enriched foods include fruits, vegetables, whole grains, legumes, nuts and seeds.
Benefits of protein
Protein plays a crucial role in creating a nutritious diet for everyone. It helps in reducing additional body fat as it increases satiety and boosts calories expended per day. If you reduce your calories on the whole by 500 per day and consume 0.70 grams of protein for every pound of weight, it contributes to decreased weight as well as body fat. Some of the healthy protein enriched foods include lean meat, egg white, skinless poultry, soy products, nuts, low fat dairy products and legumes.
Foods to cut down
It is not easy to cut down on junk foods, but when you do so it makes it simpler to burn fat and have a toned body. If you are determined to get rid of unwanted body fat, you need to make healthy choices over unhealthy ones. For instance, you can choose water over sugary drinks, and completely cut down on candies, cakes, sweets, sugar and refined foods like white pasta and white rice.