How can I improve my body shape through nutrition?
Setting goals and calculating calorie needs: Make sure to clearly define your fitness and health goals. “Do you want to increase muscle mass?” “Do you want to lose fat?” Calculate your daily calorie needs based on your activity level and personal goals.
Dietary balance: Ensure to include all major food groups. Proteins, carbohydrates and fats. Choose diverse and healthy sources of protein such as plant-based and animal meats, and fish. “and eggs.”
“Increasing protein intake: Protein is essential for muscle building and repair.” “Increasing protein intake can be beneficial, especially if you are exercising regularly.” “Good sources of protein include chicken,” white meats moderate amounts of red meat, fish, grains, whole grains and dairy products.
Healthy carbohydrates: Choose low-glycemic carbohydrates such as whole grains and vegetables. And fruits Avoid simple refined carbohydrates such as refined sugars and sweets.
Good fats: Consume healthy fats such as olive oil, avocado, and nuts. Avoid excessive intake of saturated fats and limit overall consumption of saturated fats.
Hydration: Make sure to drink adequate amounts of water daily to maintain hydration and improve body performance.
Consulting with nutrition professionals: Seeking advice from nutrition experts can help determine your individual needs and fine-tune your diet more accurately.
“Reference studies:”
Study “The role of protein in weight loss and maintenance” (2015): Investigated the role of protein in weight loss and maintenance processes. The results showed that increasing protein intake can contribute to increased satiety and preservation of muscle mass during weight loss.
Study “The effects of high-protein diets on thermogenesis, satiety, and weight loss:” a critical review” (2004): The study reviewed the effects of high-protein diets on thermogenesis, satiety, and weight loss. The study found that high-protein diets can contribute to increased thermogenesis and improved satiety. resulting in weight loss.
