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Probably you heard abs are made in the kitchen and that's right. Keeping a healthy diet with the right amount of exercise will help those abs pop and the truth is, whatever you want to build a round booty or tone your arms the key is to fuel your body with the right nutrition. By saying that you need to keep the right balance between protein, carbs and fats. Skip all crazy diets and low-calorie plans. Yes, girl, you heard right. Food is your friend, not your enemy.

Protein builds muscles

To be able to build muscles you need to make sure to get the right amount of protein in. The right amount doesn't mean to overdo it with 3 extra protein shakes a day. The recommended amount of protein to build muscles are between 1,5g-1,7g per kilo of body weight. Calculate your daily intake by multiple recommended g x your bodyweight. (example 1,6 x 60kg = 96g) Once knowing how much protein you need it will be easy to stick to your need.

Protein-rich food

Fish, chicken, meat and eggs are great sources for a complete protein and include all necessary amino acid you need in your diet. For those who are not eating meat and animal products, don’t worry, you can still meet your daily intake. There is plenty of high protein plant-based options such as tofu, a wide range of beans, nuts, seeds, seitan and other soy-based products. Don’t forget the great source of grains. Black, Red and Brown rich are rich in proteins and healthy carbs.

Don't be afraid of carbs

Our body needs carbs to function. Especially when it comes to build muscles and be able to recover properly from a hard workout. I promise you carbs are your friend. In fact, your body needs 40 – 60 % of carbs in your daily intake. If we calculate on the woman above (60kg) she would need a daily intake of 165g carbs.

Choose your carbs

So now I can go and smash a pizza or order a large portion of fries? It's nothing wrong with treat yourself once a week or two, but to build and tone your body, you need to fuel your body with the right carbs. Add a different kind of grain to your diet like quinoa, brown rice, and spelt. Sweet potatoes, blue potatoes and bean pasta is an excellent source too.

Fat is your friend

Yes, there was a time when all the newspaper where filled with headlines about fat is bad for you. All shops stacked up on light products with reduced fat. But girl, don't believe in everything the news write. To be able to burn fat you need to eat fat. In fact, our body needs between 30-40% of fat in the daily intake to function properly. Just like the carbs, there are both good and bad sources. Fuel your body with nuts, Avocado, Olive Oil, Coconut oil, chia seeds and fatty fish like salmon to make sure you get the good fats in.

80/ 20 % concept

To be able to maintain a healthy lifestyle we do believe in keeping a balance. Don't limit yourself or feel guilty over eating that cake. BALANCE is the key. If you stick to a healthy diet 80% there is room to enjoy that cake or burger. Don't be too hard on yourself. You are beautiful and enough. Take care of your body, its the only place you have to live in.

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