What should you eat if you want to lose weight or gain muscle? 4 diagrams to understand at once

As mentioned earlier, my daily nutrient distribution is mainly composed of protein, grains, fiber and other carbohydrates, with a combination of high-quality fats. Now let me introduce to you which ingredients contain these three nutrients, are high in nutritional value and low in calories, and can be safely put on your plate. My general principle in choosing ingredients is: choose natural foods that are close to their original form, and avoid oily, salty, overly seasoned foods and artificially processed products.

Eat these proteins to build muscle!

※ The value is the protein content per 100g of the ingredient.

Don’t touch these proteins!

Delicate meats such as ham, hot dogs, bacon, and sausages have many additives and usually contain preservatives, so they are not recommended for consumption. In addition, although chicken itself contains good protein, it will produce "saturated fat" after frying. It is high in calories and affects your health, so it is not recommended to eat it too often.

Here are the energy-boosting carbohydrates!

※ The value is the sugar content (excluding dietary fiber) per 100g of the ingredient.

Beware of dangerous sugars!

Carbohydrates are an important source of energy for the body, but we often eat them incorrectly and eat a lot of them! In fact, many sugars have undergone multiple processing steps, such as white rice, white bread, white noodles, pizza, cakes, refined biscuits, etc. Eating them will cause blood sugar to rise and fall rapidly, leading to weight gain. In addition, high-sugar foods such as exquisite pastries and hand-shaken drinks should also be reduced as much as possible. In short, it is best to eat more natural foods rich in fiber and less sugar, which is more helpful for muscle gain or weight loss.

Choose fiber that won’t make you fat!

※ The value is the fiber content per 100g of the ingredient.

Eat fiber in moderation!

Fiber has many benefits. Not only can it relieve constipation, it also helps lower cholesterol, control blood sugar, and lose weight. It is also a source of probiotics in the intestines. It can be said to be a nutrient with no disadvantages! The only thing you need to pay attention to is that fiber can easily make you feel full. Eating too much may result in insufficient intake of other foods, leading to nutritional imbalance. Excessive fiber may also cause diarrhea, which will excrete the nutrients you have eaten. In addition, people with stomach or intestinal diseases are not recommended to eat too much, just supplement in moderation.

What are some good fats?

※ The value is the fat content per 100g of the ingredient.

Beware of bad fats!

Fat is as important to the human body as protein, but if you consume too much, it will not only make you fat, but also cause a significant burden on the body! In particular, you should avoid fried foods such as fried chicken and French fries, or foods such as cakes, potato chips, and margarine. The "trans fats" contained in these foods will increase the risk of coronary heart disease, and may also cause high blood lipids and fatty liver, so be careful!

This article is from Ruili Beauty International Media "One Bowl to Get It Done! The book "Fitness Meals for Gaining Muscle and Losing Fat"