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).

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.