First of all, it is necessary to make clear whether fitness is to lose weight or gain muscle, because the diet of losing weight and gaining muscle is definitely different.

Weight loss and fitness: eat more high-protein foods and reduce your food intake, but you must divide your daily food intake into several times and eat less carbohydrates, fried foods and anything high in fat.

Muscle gain: Eat more protein, beef, scallops and other foods. If possible, drink protein powder+banana+a little bread or beef half an hour after exercise.

Fitness depends on long-term perseverance, hoping to succeed!