If you are doing muscle training, you need a high-protein diet, eat more meat, fish, eggs, soy milk and other foods, and of course you can add some high-quality protein powder. After all, protein is an important part of muscle. If you exercise just to lose weight, just pay attention to eating less foods with high carbohydrate (sugar) content, such as refined rice flour, sweets and desserts, fried foods and so on. Because carbohydrates are not consumed, they will be stored in the body in the form of fat, and protein will not become fat.