Tuesday, September 17, 2019

14 foods to define

To define the muscles it is not enough to train hard. If you want to achieve a good muscle tone, in addition to working the body in the gym you will have to make an adequate diet to unclog the muscles, eliminating fat and increasing its size. For this, you can choose to take some supplements, but without a doubt, the most interesting thing will be to adopt a healthy diet.


The first food, and certainly one of the most important as it includes the best proteins with the greatest biological value is the egg. The yolk has a large amount of phosphorus, iron, zinc, selenium, and sodium, as well as vitamins A, B2, B12, D and E-. This fast digestible food can be taken both before and after training.


Another favorite food to tone the body is the breast. It is a meat that also provides a lot of protein and only has 120 calories per 100 grams, so it is a very interesting option that provides about 30 grams of protein per serving.


The third option is veal, although it is worth any type of red meat such as horse meat. It is pure protein and also has linoleic acid that helps reduce fat in the abdomen and enhance muscle. It is also a food that has a lot of iron and helps decrease hypertension.


Among fish, salmon is also ideal for these types of diets, because although it includes fatty acids, they are healthy and therefore, in addition to being a very interesting source of protein, it is perfect for regulating cholesterol since it provides a very good amount of Omega 3. Now, being a fatty bluefish, it should always be cooked on the grill or in the oven, without oil.


Another of the most interesting fish is tuna, which can be consumed both grilled and in its juice. It is a food that provides a lot of protein, omega three and that is also metabolized very quickly and efficiently. Tuna can be eaten as a main course, taken before or after training or included in salads or combined with rice or pasta.


Quinoa is a food that will be the ideal among cereals in a  diet to define since it provides many more proteins than any other. Also, they have the same biological value as those that come from fish, eggs or meat and include all essential amino acids. It is a very healthy type of cereal that also helps eliminate fat and can be combined with meat, fish and all kinds of vegetables.


Spinach is high-quality food that helps develop muscle mass since it has steroidal compounds and has glutamine, necessary for this correct development. Also, spinach helps improve endurance, so they are very interesting to take before any workout. It is a food that can be taken as a single dish, combined with hydrates, in the salad, with meats or with fish.


Oatmeal is undoubtedly another of the best quality cereals to gain muscle and eliminate fat easily. This food also includes high biological value protein, sodium, healthy fats, calcium, potassium, and vitamins. It will be especially interesting to take oatmeal in any form (flakes, flour) before workouts and it is also a high-quality breakfast that will provide the necessary strength for the whole morning.


Nuts should also not be lacking in a definition diet. From nuts to almonds through sunflower seeds. They can be taken as a snack or included in the main dishes because in addition to protein they provide fiber and healthy fat.  They are also perfect foods to combat anxiety and a great source of natural nutrients.


Delicious yogurts and milk are also especially interesting foods to end bad breath, tooth decay, gum disease and of course they are a great source of quality protein, potassium, magnesium and of course, of calcium. They can be consumed before and after training, as a dessert, for breakfast, or mixed with other foods such as oatmeal.

Fruits and vegetables

Fruits and vegetables should also not be lacking in a healthy diet to define the body. They are the best antioxidants and help regulate the body while providing all the vitamin E, C and beta carotenes it requires.

Green Tea

Finally, another interesting option that will help reduce body fat while promoting muscle development is green tea, which will also be ideal for protecting the body from free radicals. This very interesting food has diuretic properties and is also a good activator for before workouts.

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