Diet is only important to tone up your body

Tone your body

You can tone up your body by controlling your weight and appearance without rigorous workouts or daily visits to the Gym rather only by a healthy diet. For toning your body, as well as to get an attractive shape and appearance, you should follow a proper well-balanced Diet. Here are some suggestions for all particularly for the youngs.

Basic Advice

I advice that in every meal you add plenty of vegetables, at least 1 serving of 50-100 gm fruits like 2 pcs. banana/day, 1 apple, berries, 1 +1 citrus fruit etc. Divide this two times a day eg 11 am and 3 pm every day or other suitable times. Don't take too much at a time but reasonable portions. You should eat 50 gm dry fruits like peanuts, dates or almonds, etc.. Please ensure that you get 8-9 hours of sleep and 3-5 ltrs water as per season everyday. Also, a healthy working life is good for weight loss.

HERE ARE SOME INITIAL DIET PLANS :


1) You need 1800 - 200 kcal./day (approx) as per your age, weight, lifestyles, work out regimen. It can be a little more after a fortnight or a month later, once your are habituated of workouts and body needs more fuel then.
2) You need 60-70% Carbohydrate - rice/roti/cereals etc. It can be a little more as per weight. Also you need proteins, mainly animal proteins like fish 80 gm or chicken 100 gm 3 days/weekly or eggs 1 pc. daily. Rest visible fat like cooking oils must be PUFA based like Sunflower/Mastard Oil/Olive oil. In case of vegan people can add Paneer,cheese,curd,chana etc.
3) In Breakfast - take 2 pcs solid brown bread/Roti or Phulka + Dal + mix veg OR rice flakes/ with sour curd+ sweets+ Banana OR 2 pcs Idly /1 pcs Dhosa. In breakfast, what you eat should be healthy and must add 1 egg or 200 ml double-toned/skim milk always with or after 15 mins of Breakfast.
4) You can supplement with a fruit or good quality plain soup, as an appetizer, at around 11 am.
5) Lunch - Remember you should always consume carbohydrate+ protein like khichdi, good quality rice/4-6 pcs Chapati homemade OR homemade pulao/basmati rice with 3 types of green vegetables+ dal 20 gm + fish/chicken/mutton 75-100 gm per day (anyone).
If you are vegetarian then go for soya / soya products, enough green veggies or Paneer ,cheese, chana, Tarka,pulses ,legumes all preparations etc.

6) Mid-afternoon you can have fruits like papaya/guava or any citrus fruits.
7) In the evening around 6 pm, one can have Tea and cream cracker biscuits or another high quality snack, including of the snacks mentioned above.
8) Dinner - Roti 4pcs OR 2 pcs roti+ rice same balance + dal+ mix veg+ milk/milk products (300 ml of milk/milk products are needed each day divided over two or three doses in a day). You can add 2 tsf/ 20gm Butter or ghee in rice. .

Fruits have best roles

One should have three types of fruits like lemon, guava, grapes, apple or banana in a balanced combination as dressings/whole as you like in a day. Take plenty of green vegetables like some local greens or other veggies.

Avoid Junk

Do not use too much salt, home made masala is better although you can use up to 2 tsf of quality packet spices. Strictly avoid all fried foods, no junk food, street foods, processed foods. One can have all kinds of food in moderate quantity, and it should be split over 7-8 helpings in a day.

Supplements

you can buy any established brands of high-quality standard protein pack, any such products must not have any side effects of course (check with a Dietitian); take 2 scoops one at breakfast and 2 scoops at bedtime, with lukewarm water or milk as preferred.

No Stress and Late night work

Do not work late into the nights as late night work creates body acidity. Remain active or workout during work hours. Don't take the stress, be disciplined and active. Drink water 3-5 mins later after each meal. Cake, pastries, butter, chocolates can be consumed in small quantities, but these should not contain trans fats.

No open market supplements

I also advise that there is no need for slimming medicines or similar supplements which usually have side effects, as well as some unknown complications from person to person. Even in the long run, these may lead to some disorders, primarily in females, as per our observations.