Eat more protein and fiber. Fish and muscle are good sources of protein-you should stick to lean meat and white meat. Low-fat dairy products are also good, and beans, soybeans and eggs are also effective sources of protein. Beans, whole grains, brown rice, nuts and berries need to avoid fat in processed foods. Including those frozen foods! Stay away from biscuits, cakes, potato chips, fast food and fried food.

Complex carbohydrates (brown rice, beans, oats) can be eaten before 6 pm (generally speaking, it is not recommended to eat late at night). Simple carbohydrates can only be eaten after training. When your body is still exercising and sweating, simple carbohydrates (such as sugar) can be stored as glycogen instead of fat. At other times, it is best not to eat.