Adequate intake of protein per meal: protein is an important nutrient for muscle growth, and adequate intake of protein per meal can promote muscle synthesis. It is recommended to consume about 0.8g/kg of protein per meal, such as chicken breast, turkey, fish, beans and eggs.
Control total calories: To reduce fat and gain muscle, it is necessary to control the intake of total calories to reduce the accumulation of fat in the body. It is suggested to control the total calorie intake by controlling the food intake and choosing foods with low calorie and high nutritional density.
Control carbohydrate intake: carbohydrate is one of the energy sources, but excessive intake may lead to the accumulation of fat in the body. It is suggested to choose complex carbohydrates, such as oats, sweet potatoes and whole wheat bread. And control the intake.
Increase dietary fiber intake: dietary fiber can increase satiety, control appetite and promote intestinal health. It is suggested to increase the intake of foods rich in dietary fiber such as vegetables, fruits and nuts.
Distribution of nutritional intake before and after meals: Eating a certain amount of protein before meals can increase satiety and reduce food intake; Eating a certain amount of carbohydrates and protein after meals can promote muscle synthesis and recovery.
In a word, the diet plan of reducing fat and increasing muscle needs to control the total calorie intake, increase the intake of protein and dietary fiber, control the intake of carbohydrates, and distribute the nutritional intake before and after meals on the premise of ensuring adequate nutrition.