Although exercise is a major part of toning your body, dietary changes can also help you achieve this goal. You need to consume foods that can help you produce muscle, while also be low in saturated fat. While dieting, continue spending 30 to 60 minutes a day participating in cardio exercise and strength training activities. Before you change your diet, speak to your doctor about the dietary adjustments.
Step 1
Follow a diet plan that requires spacing out your meals throughout the day. The Abs Diet instructs that you eat six small meals evenly spaced out over the course of the day. These smaller meals at shorter intervals will keep you satisfied and energized.
Step 2
Consider a diet that increases the amount of protein that you eat. Protein can help you build muscle as well as give you energy to complete a workout. If you want to tone up, consume approximately 160 to 200 grams of protein per day. The protein should come from foods like whey protein shakes, milk, skinless chicken breast, skinless turkey and egg whites. Protein shakes and protein bars can be used for extra energy prior to workouts.
Step 3
Consume about 15 percent of your calories from fat sources when following a diet like the Tone Up plan from trainer Jimmy Thomas. The fat sources should be healthy and consist of foods, like peanut butter, lean meats, avocados and olive oil.
Step 4
Eat healthy complex carbohydrate food items. Some examples include whole grain breads, brown rice, oatmeal, bananas, apples, cranberries, strawberries and fortified cereals. Fruits are ideal items to snack on between meals.
Step 5
Keep your calorie intake under control. Follow an approximately 1500 to 2000 calorie per day diet.
Tips and Warnings
- You can find diet recommendations for toning up from your doctor or a fitness trainer.
Things You'll Need
- Diet
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