Do you make an effort to do sports often but do not get the body you want? That is because you are not eating properly. You can carry out a perfect exercise routine but, if it is not accompanied by the necessary nutrition, you will not get the figure you are looking for with the muscle definition you expect.
First of all, we are going to explain the objective of muscle definition diets: to reduce body fat and help increase that muscle mass that you are getting in your workouts.
And to help you achieve the perfect body here is a guide on how to carry out a muscle definition diet. It usually comes after a season of shaping the body, overeating to gain weight. Therefore, changes in consumption will be important. Don’t miss it!
6 tips for a muscle definition diet to help you have the body you are looking
1. Control your daily calories
In the following points, we are going to tell you which foods you should eat in large quantities or which you should reduce from your diet. But before explaining all this, you should know that the calories you consume throughout the day will have to be based on the sport you do.
In general, terms, when you are carrying out a muscle definition routine you have to consume fewer calories than you expend on a daily basis. The objective is to gradually eliminate the fat from the body.
One day a week you should include the so-called ‘cheat meal’. This translates to a meal that tricks your body into increasing your leptin levels, causing your metabolism to speed up and burn more calories. If you eat your low-fat foods every day, without rest, the body will eventually start to work very slowly.
And remember that if in the volume stage you consumed a large number of calories and now you reduce drastically, from one day to the next, you can achieve the opposite effect and could lead your body to want to accumulate fat due to the lack of nutrients that you are providing. . What would make your sport not fulfill its function. Go down the calories progressively.
2. Quality proteins will be your best allies
If you want to increase your muscle mass, you should increase your consumption of low-fat proteins. Sedentary people do not require more than 1 gram of these nutrients for each of their kilograms of weight, according to the World Health Organization or WHO. But the athletes who are looking for definition should consume between 2 and 2.5 grams per kilo in the case of men and between 1.5 and 1.8 grams for women.
You must understand that, if you do not give it that nutrient, your body, which is working to increase its muscles, would resort to this, which would reduce the volume considerably.
For its part, the foods you eat should be low in fat. Therefore, it is best to avoid processed meats and focus on lean ones like turkey and chicken. Eggs, fish, and low-fat dairy will also help. And all combined with vegetables.
3. Reduce the consumption of carbohydrates
The number of carbohydrates should be 40% of the total calories consumed, below what a person usually ingests on a daily basis. Remember that in the routines to obtain volume, these products account for around 55% If a well-studied routine is carried out, this would translate to between 1 and 1.5 grams of carbohydrates for each kilogram of your body weight, each day. The objective is to obtain from them the necessary energy for the workouts that will accompany your muscle definition routine.
Also, you should not eat all the carbohydrates, but you have to select certain foods. Sweets are prohibited, as is any product in this category that contains a lot of sugars. Focus on low-glycemic carbohydrates, that is, foods like whole grain rice, whole grain bread, and pasta, or oatmeal.
Remember, also, that legumes have part of carbohydrates but also provide proteins. It is recommended to consume them only for lunch and that they are less than 80 grams at a time (although this amount will also depend a lot on your body weight).
4. Eat as many vegetables as you want
Vegetables, steamed or by any other fat-free method, are highly recommended. They will give you the energy to do your sport and also have many vitamins that the body needs to stay healthy. They are also antioxidants and hydrate. In addition, its high fiber content will help your body maintain its function despite the change in diet you are experiencing. For digestive issues, it is recommended to consume them in the first meals of the day and avoid them at dinner.
5. Never forget how important hydration is
Also in times of muscle definition, hydration is essential. For health and because it is an ally to burn fat, there are people who avoid drinking a lot of water, to avoid fluid retention and the weight gain that it entails. If you are a person with a great tendency to retain fluids, you can substitute water for a diuretic drink, which is bought in specialized stores.
6. Food supplements can help you a lot
The sports industry has adapted to the new times and science can work wonders. There are sports supplements that provide the vitamins and nutrients that your body needs to continue functioning during a defined diet and that provide a low amount of calories. Of course, do not consume them exclusively, only with a supplement to the daily meal.
For example, you have L-carnitine that helps metabolize fat, BCAA amino acids that are essential in a definition diet, or whey proteins that provide this macronutrient without introducing fat into the body, are three great allies.