It is better to combine various kinds of exercises with proper diet regimen for losing weight for legs and arms and have them toned. Therefore, it is important to include foods that are rich in vitamins C, E, A, B, B complex and K in your diet.
Also, the foods should have the essential fatty acids and the three minerals such as selenium, zinc, and copper.
What foods you should have?
All these essential nutrients which are good for muscle and skin are found in the vegetables and fruits along with animal protein, grains and nuts . Vegetable oils are also good for the skin and muscle. You can have flax and sunflower oils, vegetable oils, along with asparagus, broccoli, bell peppers, and spinach.
Other good sources of nutrients include cauliflower, olives, leafy greens, bananas, and garlic. Salmon sardines, oysters, mackerel, eggs and poultry, and lean meat. You should have more vegetables and fruits for lunch and dinner. Without these, your body might have chronic inflammation and the skin would lose elasticity.
Low-fat milk and low-fat yogurt are great things to have, so make sure you eat them regularly. Keep the almonds and the walnuts ready for snacking as they would easily satisfy your hunger pangs and are healthy to have too.
Water should be on your diet list too. Drink lots of water so that the toxins are flushed out of your body and water retention is also prevented. Eat small meals five or six times daily than the big meals thrice a day so that the metabolism rate increases.
What not to have?
When you are on weight loss diet you should not have the saturated fats and the unsaturated fats. Therefore you should avoid the packed fruit juices, fizzy drinks, canned meats, and vegetables along with cookies and chips.
Fast foods like burgers and pizzas and any other kind of processed food which would have lots of sugar, salt and preservatives along with unhealthy fats should not be a part of your diet. Therefore, you should avoid these foods completely or try to consume them in lesser quantities.