A healthy and balanced diet helps to tone the abdomen, legs and buttocks. Ever tried oatmeal instead of bread rolls or vegetable sticks instead of chips? I've done some research for you.
If you want to tone your butt, you can do a lot with nutrition. Training is mega important, but nutrition is the key. 70% of your training success depends on what and how much you eat, reveals our fitness expert Werner.
In other words, you can work out as much as you want, but if you eat the wrong foods, you won't get rid of your belly and butt fat, and you won't tone your body.
Avoid eating rarely, but eat a lot.
Perhaps you recognize yourself: eat a good breakfast, a quick snack at lunchtime, then a good portion again, and in the evening. In between blatant diets, where you take nothing at all to eat, except tea and water.
This is the worst thing you can do! This alerts the body that this could be the last meal for a long time.
He "stores" so many Calories as possible for bad times. The result: With this diet, the firm buttocks will not happen.
It is better again and again small portions to eat, so that the body constantly has nutrients and is busy. Make sure you do not eat unnecessary Calories through Sugar or white flour to you.
Table of contents
How should I eat if I want a firm butt?
It is not primarily about losing weight. You don't want your butt to shrink completely, you want it to be firm and toned.
To be able to achieve this, you need to work out at least 3 times a week and do targeted butt and leg exercises.
Only the adapted diet helps you to reach this goal. Through the workout, your body has an increased energy requirement. If you achieve a lot of performance and build up muscles, you have to supply your body with energy.
But not in the form of sugar, white flour or other stuff. Starvation is taboo if you want to build butt muscles.
Which is better: 3 or 5 meals a day?
This is where opinions differ. It depends on your body type and whether it is easy for you to eat 3 large portions or whether it is easier for you to eat small amounts.
In any case, it is important that you eat regularly. This prevents cravings and the body is optimally supplied with energy. You should never starve yourself.
If you decide to eat 5 meals a day, you only have to make sure that you do not consume more calories than you should. The main meals are therefore also correspondingly smaller.
What nutrients do I need to tone the buttocks with nutrition?
Low-fat and high-protein are the buzzwords of the diet.
The most important building material for your body is Protein - i.e. protein. Every cell in the body needs protein to function. First and foremost the muscles. Only those who consume enough protein will notice progress in muscle building.
Protein prevents the dreaded yo-yo effect. Protein-rich foods do not cause insulin levels to shoot up as much. This means for you: less cravings for sweets. Overall, cravings become much less.
An adult needs 0.8 grams of protein per kilogram of body weight per day. Depending on the training goal and weight loss project, this amount can increase.
Vegetables and fish should be on your menu from now on. Doner kebabs, burgers and the like, on the other hand, should be eliminated.
A really crisp and mixed salad with chicken strips or tuna tastes good not only on hot days.
You'll find plenty of protein in:
- Dairy products - first of all cottage cheese, cottage cheese
- Fish
- Chicken
- Hemp seed
- Wheat Germ
- Pumpkin seeds
- Nuts
- Legumes
These foods are especially rich in protein!
I don't eat meat - what are the alternatives?
I don't eat meat either and easily get my required amount of protein. The best alternative for veggies like us is tofu. It has only half as many calories as the same amount of meat and contains 10 grams of protein per 100 grams.
The body can utilize protein from tofu particularly well. In addition, it provides plenty of nutrients such as iron, zinc, calcium, folic acid and vitamins.
Quinoa, couscous, brown rice and all legumes are also suitable.
If you want to learn more about the subject, you can find here a whole lot of vegetable protein sources.
Can I still eat carbohydrates or is that forbidden?
Do carbohydrates in the evening really make you fat? Are carbs now completely banned? The answer is quite clear: No, of course not. Carbohydrates are even important to get a nice butt and toned legs.
Here you simply have to distinguish between "bad" and "good" carbohydrates. The bad carbs are primarily found in household sugar and white flour. You should actually avoid these as much as possible.
They make you feel hungry because the blood sugar level rises sharply after eating and then drops again quickly. These ups and downs promote cravings. Classic examples are: Chocolate, cookies, pasta, white flour rolls and the like. The problem with this is that these foods have hardly any minerals or vitamins that our bodies can benefit from. What they do have, however, are masses of calories.
The excess carbohydrates you take in with it will be stored as body fat.
If you want to eat healthy, you must try to keep the blood sugar level fairly constant. Therefore, you should eat pasta, white bread, white rice, etc. only in small quantities.
But good carbohydrates are important for our body. They keep us full and the body can gain energy from them. You can find them in whole grain products, oatmeal, legumes and much more.
Our tip: Always make carbohydrates a side dish. The focus is on fish, vegetables and salad.
How oatmeal provides a firm buttocks
By the way, for a firm butt you should give up white bread and better reach for the wholemeal roll. For breakfast, you can help yourself out with delicious porridge or muesli. It can be made really varied and delicious with delicious nut puree, fruit and a colorful mixture of seeds and flakes.
Oatmeal for breakfast not only give much energy, they also do really well full.
The feeling of satiety lasts a very long time. I prefer to eat them with some yogurt and have a whole cupboard packed with nuts, seeds and kernels. But the base is always oatmeal, because there are countless good reasons much more often to the flakes to grab.
Another alternative is porridge. For this, you cook the oatmeal in milk, sweeten the whole thing with honey and add apple pieces and nuts.
Sometimes I also give something Cinnamon* - tastes great and makes you want more. In winter I prefer to eat the warm porridge, in summer a cooling muesli.
What I tell you advise against, are ready oatmealMixtures from the supermarket. To make it taste better, sugar is often added. So it's better to keep your hands off and add apples, bananas or grapes yourself. Fresh fruit provides much more nutrients than dried fruit from ready-made mixtures.
Oatmeal is packed with complex carbohydrates. They release the energy to the body only slowly. That's why we feel full for a long time and don't get ravenous hunger.
Why you should keep your hands off munchies
Lying in front of the TV in the evening and nibbling on some chips - sounds good, but it's not! Stay away from chips and other salty snacks.
The many Fat and above all Salt namely bind the water in the tissue and leads to unsightly deposits.
If you are a great lover of salty delicacies, you can even use it to make Promote cellulite.
When I'm in the mood for a nibble, I slice my peppers, carrots, and kohlrabi into thin sticks and dip them in a dip made with sour cream and a bit of garlic.
Tastes really delicious and you don't need to have a guilty conscience. Here you can find more Ideas for low calorie snacks.
Do I need to use a nutrition plan?
No, however it makes your plan worlds easier. If you don't have a plan, you will quickly lose sight of your goal. Just then the danger is great that you fall back into old behavior patterns.
Calculating the optimal amount of carbohydrates and protein and then making sure that the amounts are reached or not exceeded every day drives many people crazy. The desire to deal with it sinks immediately. Really a pity, it can also be simple.
Because we know how difficult varied and healthy nutrition is, we have developed the We Go Fit Nutrition Plan created. It will help you achieve your goals.
It is often very difficult to eat right. Especially with recipes, you quickly reach the limits of creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.
We'll craft you a nutrition plan that fits your needs and is 100 % for you. The meals include the optimal amount of protein, carbohydrates and of course calories for your body type and goal. It's easy to do. Give it a try :)
Click here to put together your personal nutrition plan!
Nutrition tips for the time before the workout and afterwards
Working out with a growling belly is not smart. Likewise, it's not smart to drink a big protein shake right before a workout and then eat an XL steak. Forget about that right now.
As a rule of thumb, eat a snack 1-2 hours before your workout so you have energy. Optimal is a piece of wholemeal bread with cream cheese and vegetables or a banana with some nuts and oatmeal.
The workout is followed by a training break of at least one hour. This allows you to make the most of the fat-burning effect. One to two hours later, treat yourself to a light, protein-rich meal. Like a yogurt with fruit or a piece of salmon with vegetables.
Our conclusion
A balanced and healthy diet helps you train and build muscle. You should eliminate chips, too much sweets and rolls from your diet. A healthy diet will help you tone your buttocks and lose body fat on your thighs.
Good luck with the implementation!
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