Meat, fish, milk, beans and eggs are rich in protein, and protein is needed to increase muscles. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. You can also add some fruit between meals. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).

Diet reference for weight loss:

Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.