1, lean meat To reduce fat and make your abdominal muscles clearly visible, it is natural to reduce calorie intake, but this does not mean giving up meat food; Common pork, mutton and beef are rich in protein and amino acids, which help to burn fat and promote muscle growth.

2, coarse grains. Too many studies have proved that people who eat coarse grains are more likely to maintain a healthy weight, and there are many varieties and tastes of coarse grains, from whole wheat Sanming and wheat to brown rice sushi; With a little thought, it is not difficult to find coarse grain food that suits you.

3. Yogurt. A related study in the International Journal of Obesity reveals that people who have the habit of drinking yogurt weigh almost twice as much as those who have no habit of drinking yogurt. Moreover, if conditions permit, Greek yogurt is the perfect choice. Its fat content is lower than ordinary yogurt, but its nutritional value is higher.

4. Unsaturated fat. Fat is not the natural enemy of losing weight. Unsaturated fat can protect internal organs and joints and provide enough energy for the body. The best sources of unsaturated fat include fish, avocados, nuts and olive oil.

5. Fresh fruits and vegetables. Fruits and vegetables should account for half of your plate. The trick to eating fruits and vegetables is to take turns eating fruits and vegetables of different shapes, colors and varieties. Don't limit yourself to a few fruits and vegetables. Eating them in an all-round way can provide high-quality nutrition for the body most effectively. These different plants can protect the heart and fight cancer. They can also help reduce the craving for high-calorie foods.

6. Nutritional supplements. Natural food is good, but personal physique is different; It's just that some good foods can cause some discomfort or can't be fully utilized by the body.

At this time, nutritional supplements can provide some extra help. Ordinary protein powder-a food that replaces milk sugar intolerance and low protein absorption rate; Fish oil-instead of marine fish allergy. Is a very safe and effective tonic; Please note that any diet pills do not belong to the category of nutritional supplements.

Phoenix. What is the effect of com- muscle training? You can't eat high-calorie food when you exercise your muscles.