Introduction: The winter climate is cold, with yin flourishing and yang declining. Affected by the cold temperature of human body, the physiological function and appetite of human body will change. Therefore, it is necessary to adjust the diet reasonably, ensure the sufficiency of essential nutrients, and improve people's cold resistance and immune function. In winter, the climate is cold, with yin flourishing and yang declining. Affected by the cold temperature of human body, the physiological function and appetite of human body will change. Therefore, it is necessary to adjust the diet reasonably, ensure the sufficiency of essential nutrients, and improve people's cold resistance and immune function. How can I eat healthily and safely? Life Home Post launched a series of articles on winter diet and health preservation to customize a healthy winter diet for you. How to arrange dietary nutrition reasonably in exercise is a problem that many fitness enthusiasts are very concerned about. A complete sports nutrition program should not only correctly select foods rich in protein, carbohydrates and fat, but also ensure food diversification and adequate intake of fruits and vegetables, as well as the intake of vitamins, minerals and trace elements. Before making a nutrition plan, we should first look at what kind of body we are and what kind of effect we expect to achieve. Generally speaking, different types of bodies need different training and nutrition plans. Pay attention to the corresponding fat-reducing nutrition package in diet. The following are two of the most practical nutrition schemes for increasing muscle and reducing fat. The general principle of diet in fat-reducing period is that the total calorie intake is about 30 calories/kg/day. For example, a person weighing 60 kg should consume 1800 calories a day. Among them, protein accounts for about 20-30% of the total calories, carbohydrates account for about 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, you should take enough vitamins and inorganic salts. The diet during fat reduction should not only ensure adequate nutrition, but also reduce excessive calorie intake. Note the following points: 1. Choose all kinds of foods with low calorie and high nutrition, such as milk, eggs, fish, tofu, etc. 2. Limit snacks, especially snacks with high fat and high calorie, such as chocolate and peanuts; 3. Choose foods rich in dietary fiber, such as whole grains, vegetables, fruits and dietary fiber drinks. 4. Avoid high-fat foods; 5. L-carnitine can increase the burning of fat during exercise, and taking it before exercise can help reduce body fat, so take it in moderation.