Introduction to Diet Basics

Due to limited space, here we only list some basic knowledge about diet for beginners. For more in-depth knowledge, please follow the "Lianjiu APP" WeChat public account, TikTok, and Xiaohongshu (the same name across all platforms).

1. Why do we say "30% training, 70% diet"?

Regardless of your objective, such as gaining muscle, losing weight, or improving athletic performance, diet plays a crucial role. Even with intense training, inappropriate dietary habits can hinder expected progress.

A proper diet can provide the necessary nutritional support to help the body recover, rebuild, and optimize overall health.

2. Why should you track your diet?

Tracking your diet helps you better understand your eating habits and ensures you are consuming enough nutrients to support your fitness goals.

By tracking, you can ensure you are consuming the right amount of calories and nutrients (such as protein, carbohydrates, and fats) and make adjustments as needed. This is crucial for tracking progress and achieving goals, whether it's gaining muscle or losing fat.

3. What should the basic dietary structure look like for muscle gain?

For muscle gain, your diet needs to be rich in protein because protein is the basic building block of muscle growth. Moderate amounts of carbohydrates are also important as they provide the energy needed for training and help with recovery. Healthy fats should not be overlooked, as they are crucial for overall health and hormone balance.

Overall, a muscle-building diet plan should include enough calories to support muscle growth while ensuring a balanced diet.

4. What should the basic dietary structure look like for weight loss?

The key to weight loss is creating a moderate caloric deficit - that is, burning more calories than you consume. Your diet should be rich in nutrient-dense foods, such as vegetables, lean proteins, whole grains, and healthy fats. These foods are not only rich in nutrients but also help provide lasting fullness, which helps control overall food intake.

At the same time, avoid overly restricting any specific nutrient, such as completely eliminating carbohydrates or fats, as this may not be beneficial for long-term health and weight maintenance.