can anyone please tell me a good diet to follow for toning or where to find one,and not atkins either?

Question

i just need something affordable and written out well to follow

Answer 1

Ok, here it is.

Eat plenty of fruits and vegtables............. 85%
Eat lean meat............................................ 15%

Stay away from soda and sweets

Don't eat processed food ( anything that comes in a box )

Answer 2

Good job on recognizing that the Atkins diet is bad. If you eat 5 or 6 small meals per day consisting of a high quality carbohydrate source plus a lean protein and a high fiber source, it will create the caloric deficit while keeping you out of starvation mode. For example: grilled chicken breast+brown rice+steamed carrots

Also, here is a free website with a sample meal plan plus some good info on fat loss nutrition along with a healthy foods list.