-Increase the intake of protein: protein is a key nutrient for muscle growth, so it is necessary to increase the intake of protein in the diet. It is recommended to take protein 1.6g/kg every day. For example, a 70kg person needs to consume 1 12g of protein every day. You can choose high-protein foods such as chicken breast, fish, beef and beans.

-Control carbohydrate intake: Carbohydrate is the main source of energy, but excessive intake will lead to fat accumulation. It is recommended to take an appropriate amount of carbohydrates every day, such as about 30 grams of carbohydrates per meal.

-Control fat intake: Although fat is also one of the nutrients needed by the human body, excessive intake will lead to fat accumulation. It is recommended to eat a proper amount of fat every day, such as olive oil, fish oil, nuts and other foods rich in healthy fat.

-Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, cellulose and other nutrients, which help to maintain health and immunity. It is recommended to eat more than 5 servings of fruits and vegetables every day.

-Pay attention to a balanced diet: while controlling your diet, you should also pay attention to maintaining a balanced diet and not rely too much on certain foods or nutrients. You can meet your body's needs by reasonably matching different kinds of food.