A toning diet should emphasize lean protein, fresh fruits and vegetables, and whole grains while avoiding alcohol, salt, sugar, caffeine, and oily or greasy foods. Healthier substitutes include green tea, low-fat cheese, and sweet potatoes. Eating three small meals a day and consuming green leafy vegetables and whole grains is recommended.
It can be argued that one should put as much effort into a toning diet as one puts into workouts and exercise. Strengthening diets generally emphasize lean protein, fresh fruits and vegetables, and whole grains. These diets also require dieters to avoid most alcohol, salt, sugar, caffeine, and oily or greasy foods.
For those who are toning for a competition or for a special event, foods and drinks on the prohibited list should be completely excluded from the diet. For those who are just trying to tone up general health and a nice physique, these things are generally to be avoided. Dieters can add sweets, fats, alcohol and other prohibited foods in moderation as treats or rewards occasionally.
There are some healthier substitutes for the “no-no” foods and drinks on the toning diet. Coffee and black tea can be replaced with green tea, white tea, and herbal tisanes. Alcohol should be avoided as much as possible, but an occasional glass of wine is generally considered better for an invigorating diet than beer, alcopops, or a mixed drink. Fatty sauces can be replaced with marinara, and fatty cheeses can be replaced with low-fat varieties made with skim milk. The butter can be replaced with an olive oil spread.
In a tonic diet, breads should be eaten in limited portions and in the form of dark brown loaves. Sweet potatoes or yams should be substituted for potatoes, which should also be eaten in limited portions. In general, foods high in carbohydrates should be eaten in limited proportions and replaced with whole grains whenever possible.
While it may seem like there are many foods and drinks to avoid on an invigorating diet, there are many more to add and enjoy. Two important components of a healthy toning diet are green leafy vegetables like spinach and broccoli and whole grains like brown rice and quinoa. Proteins should be consumed in the form of legumes, tofu, skinless chicken or turkey, fish, and lean meats. Eggs are also a great source of protein.
A great way to make this diet work and satisfy hunger is to eat three small meals throughout the day instead of three large ones. It is recommended that fruits, which are high in sugar, be eaten earlier in the day. Raw vegetables can be enjoyed as snacks as needed.
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