1. Control calorie intake: reasonably control daily calorie intake according to personal physical condition and goals. Generally speaking, women need 2000-2400 calories a day, and men need 2500-3000 calories.
2. Increase the intake of protein: protein is an important nutrient for muscle growth, so it is recommended to consume about 20-30g of protein per meal. You can choose chicken breast, fish, beef, beans and other foods.
3. Eat more fruits and vegetables: Vegetables and fruits are rich in vitamins, minerals and cellulose, which helps to keep healthy and enhance immunity. It is recommended to eat more than 5 servings of fruits and vegetables every day.
4. Avoid high-sugar and high-fat foods: High-sugar and high-fat foods will increase weight and fat content, which is not conducive to fitness effects. It is suggested to reduce the intake of sweets, desserts and fried foods.
5. Divide three meals into multiple meals: Divide three meals into five to six meals, and each meal is appropriate, which helps to keep blood sugar stable and normal metabolism.
6. Pay attention to water intake: a lot of water will be lost during fitness. It is recommended to drink plenty of water or sugar-free drinks to keep the water balance in the body.