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What is the Best Toning Diet?
Diane Goettel
Diane Goettel
A strong case can be made that one should put just as much effort into a toning diet as one puts into workouts and exercise. Toning diets generally emphasize consumption of lean protein, fresh fruits and vegetables and whole grains. These diets also require dieters to avoid most alcohol, salt, sugar, caffeine and greasy or fatty foods.
For those who are toning for a competition or for a special event, the foods and drinks on the prohibited list should be completely nixed from the diet. For those who are just trying to tone for general health and a pleasing physique, these things should be avoided in general. Dieters can add sweets, fats, alcohol and other prohibited foods sparingly as treats or rewards occasionally.
There are a few healthier substitutes to 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 to be better for a toning 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. Butter can be replaced with an olive oil spread.
On a toning diet, breads should be consumed in limited portions and in the form of dark brown breads. Potatoes should be substituted with sweet potatoes or yams, which should also be consumed in limited portions. In general, foods heavy in carbohydrates should be consumed in limited proportions and should be replaced with whole grains whenever possible.
While it may seem like there are many foods and drinks to avoid on a toning diet, there are far more to be added to the diet and enjoyed. Two important components of a healthy toning diet are leafy green vegetables such as spinach and broccoli and whole grains such as brown rice and quinoa. Protein should be consumed in the form of legumes, tofu, skinless chicken or turkey, fish, and lean meats. Eggs are also a great protein source.
A great way to make this diet work and satisfy hunger is to eat three small meals during the day instead of three large ones. It is recommended that fruits, which are high in sugar, are consumed earlier in the day. Raw vegetables can be enjoyed as snacks as needed.
Diane Goettel
In addition to her work as a freelance writer for WiseGEEK, Diane is the executive editor of Black Lawrence Press, an independent publishing company based in upstate New York. She has also edited several anthologies, the e-newsletter Sapling, and The Adirondack Review. Diane has a B.A. from Sarah Lawrence College and an M.A. from Brooklyn College.
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Diane Goettel
In addition to her work as a freelance writer for WiseGEEK, Diane is the executive editor of Black Lawrence Press, an independent publishing company based in upstate New York. She has also edited several anthologies, the e-newsletter Sapling, and The Adirondack Review. Diane has a B.A. from Sarah Lawrence College and an M.A. from Brooklyn College.
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![Glasses of skim milk, which can be drunk on a toning diet.]()
By: chris32mGlasses of skim milk, which can be drunk on a toning diet. -
![Quinoa is a whole grain that can be eaten when on a toning diet.]()
By: kjekolQuinoa is a whole grain that can be eaten when on a toning diet. -
![Replace coffee or black tea with green tea.]()
By: NataliTerrReplace coffee or black tea with green tea. -
![Diet may be just as important as exercise when toning.]()
By: CreativaDiet may be just as important as exercise when toning. -
![Tofu is a great source of protein.]()
By: Jiri HeraTofu is a great source of protein. -
![Yams can be substituted for potatoes in a good toning diet, but they still should be eaten sparingly.]()
By: BillYams can be substituted for potatoes in a good toning diet, but they still should be eaten sparingly. -
![Leafy green vegetables, like spinach, are an important part of a toning diet.]()
By: anjelagrLeafy green vegetables, like spinach, are an important part of a toning diet. -
![Any toning diet should include several servings of fiber-rich grains and fruits daily.]()
By: kentohAny toning diet should include several servings of fiber-rich grains and fruits daily.
Discussion Comments
I like how the article switches focus to thinking about what you *can* eat instead of what you can't. Whether you're doing a diet for toning, weight loss, or your general health, eating leaner protein and fewer carbs is going to help most everyone.
The thing about even whole wheat carbs is that they just don't have the nutrients that fruits and veggies have. Sure, they have fiber and some protein and *some* vitamins, but fruits and vegetables also have fiber and they are packed with vitamins and minerals (especially those that are dark in color).
A lot of people who eat high-carb diets also find that they are hungry all the time. If you try replacing a donut or pastry with a hard-boiled egg, you'll probably feel more full *and* lose weight.
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