What does 'tone' mean?
For fat loss, eh, I've done it two ways. Depends what kind of workouts you need to do.
If you're not doing high intensity stuff, the easiest way to drop fat is a protein sparing modified fast. Basically you eat lean protein+ fibrous vegetables, 19 meals out of 21.
That won't support high intensity stuff. when I was working out more, I used something more like this:
morning: fruit
mid morning- shake with egg whites, greek yogurt, a little fruit
lunch - complex carbs & healthy fats, fish or eggs or other lighter protein
dinner - fish or chicken with fibrous vegetables.
Ate 1500 cals per day while losing weight along with 4 miles walking. Now I am at 1800-2000 cals a day I eat 3 meals with fruit in between meals and all the veggies I want. I probably cheat a little on weekends because that is when I have wine or beer.
Breakfast = 400 cals
Lunch= 700 cals
Dinner = 700-800 cals
I stick to veggies, fruit and lean protein (chicken & salmon) for all my meals though I do eat Cheerios at b'fast which has carbs. I do not count fruits and veggies I eat between meals. Mostly I feel healthy.
High protein, low carbs and fat. Lots of vegies, fruit and high protein meat (fish, chicken, roo). Moderate amount of grains and a little dairy. I'll generally eat 5-6 small meals a day. It's generally something like this:
Breakfast: low fat yoghurt with bananas and muesli/egg whites on toast/toast with peanut butter
Snack: fruit/nuts
Lunch: Tuna salad/crackers with cottage cheese, ham and tomato/something like that
Snack: fruit/nuts/protein shake
Dinner: meat with salad and vegies
I generally stick to under 1500 calories a day.
I don't know about quantity of food, but quality of food is a huge factor. Just getting rid of pasta will have a huge impact. Try a Paleo diet for a few weeks and see what happens.
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IOt depends on your age, level of physcial activity, and of course, how much you weigh currently.
Organizations like Weight Watchers have developed scientifically measured diets for people that take all these factors into account. You wouldn't be in a starvation mode, or have to avoid ALL good tasting things under their program. And you'd get feedback, no pun intended, plus moral support and group advice...
Sure you can work out a diet on your own, but it wouldn't be so accurate, and you would be ON YOUR OWN..
Me... Around 200 grams of protein a day that consist of Eggs,Whey shake,sardines, tuna, steak or chicken. I then eat around 2200 to 2500 calories. I usually eat a large breakfast of 4-5 eats and toast or oat meal with a banana. Lunch is usually something like sardines or tuna sandwich. Dinner is a steak or chicken with veggies. In between are whey shakes and V8's.
I don't tone eat? I do high volume training and cardio at least 3x a week so I'm always pretty lean. I just eat clean food at all times.
Depending on your weight eat no more than 2100-2200 calories a day and around one to 1.5 grams of protein a day. Basically you want to spread out your calories so it's just enough to get your workloads done.
Steer clear of simple carbohydrates like white bread, anything with dough, candy bars... Adding day that are just cardio or better yet getting a quick cardio session early morning is best in my opinion for cutting weight.
whatever your goal weight is, research how many calories a person your size would have to eat to maintain that weight. if you're working out hard you need to eat a bit more, especially protein. for me though its more about keeping my sanity. I can't eat healthy all the time. I have to have cheat days or ill go ballistic. ignore the low carb bs suggested below, your body needs carbs for energy or you'll burn real fast. low energy, basically you'll feel like a pile of sh*t, I've tried it
Doesn't matter.
So far today, I've had sandwiches for lunch, 9 doughnuts and a bowl of ice cream for snacks, and I'm about to eat a large plate of pasta for dinner. I also spent 3 hours playing sports, which is why I'm not fat.
High-Protien, Low Carb diet.
It's as simple as that. I burned fat and built muscle.
Eat salmon 5 times a day. The Omega 3 is good for dieting.
low fat, high fruit
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