Best diet ideas for defining

Summer is the season of definition par excellence, but getting rid of excess fat on your body and increasing muscle volume requires a combined action through physical exercise and diet that you must maintain during these months full of outings.

But remember that you are not alone on the path, supplementation helps you achieve your goals and you can find the right supplements in the online sports nutrition store at Amixstore.com

Keys and tips for a slimming diet 

With these diet tips and ideas for defining, it will be very easy for you to create your own menus.

The importance of protein and the concept of protein boluses in a diet to define 

Eating lean protein is key to building and maintaining muscle, while losing fat. Nowadays, the scientific community accepts the concept of "protein boluses" as one of the maxims for a definition diet. It consists of eating protein spread throughout the day in doses of about 25 grams.

Calculate the protein you need for your weight and divide it into different metabolic windows throughout the day: breakfast, lunch, snack, dinner. Even a mid-morning meal and a supper, if necessary.

Meat, fish, eggs, dairy products and whey protein are the main sources of protein in a cutting diet. It is a bit more complicated if you follow a vegan diet, although it is feasible. Keep in mind that shakes are assimilated more quickly than solids .

Any examples of how you can cover those windows?

• 50 grams of lentils
• 50 grams of rabbit meat
• 120 grams of sardine meat
• 100 grams of beef or chicken
• A can of tuna
• Two eggs
• 150 grams of yogurt

For a tailored weight loss diet with foods of your choice, calculate the grams of product to obtain 25 grams of protein and distribute the amount you need throughout the day.

Carbohydrates in a definition diet 

They are necessary to provide energy for training, although they should be limited. That is why it is important how many you take and where you get them from.

Among the most suitable carbohydrates for a definition diet are cereals and whole grains and starchy vegetables. Rice, oats, whole wheat bread and legumes, for example, are interesting.

Vitamins, trace elements and dietary fiber in the diet to define 

All of them are necessary and that is why fruits and vegetables should be part of a definition diet. Legumes, as a healthy source of protein, carbohydrates and dietary fibre, should also be part of a definition diet, always in the right amount for your needs.

Fats in muscle definition diets 

They should not be completely eliminated, but they should be limited. And, above all, the type of fat should be chosen, since not all of them act in the same way on the body. Olive oil and essential fatty acids found in oily fish and seeds are suitable.

Pecking out of temptation

Ideally, you should avoid it, but if one day you are hungrier, choose healthy and light options , such as a small can of natural cockles or watermelon.

Design your weekly diet plan to define and replicate it week by week 

This is the easiest way to comply, not to leave out any nutrients and avoid improvising, which is the worst thing you can do in these cases. Every two or three months you can recalculate based on your new needs, if they have changed.

Take into account all the above guidelines, your weight and your personal tastes.

Example of a diet to define 

The quantities depend on your weight and needs. This takes into account that the training is in the afternoon, between lunch and snack. If it is at another time, you will have to vary the time at which you eat these foods.

It will also help you to keep in mind which foods are equivalent and can therefore be substituted for each other. This will make it easier to design your daily diet or know what to eat if the first option fails you.

• Breakfast : Blueberries and rye bread with olive oil, crushed tomatoes and roasted ham.
• Mid-morning : roasted turkey breast and walnuts.
• Pre-workout lunch : lentils with rabbit and roasted peppers with olive oil.
• Post-workout snack : whey protein and raspberry shake.
• Dinner : grilled hake, asparagus and grilled mushrooms