Fitness trainers' dietary secrets: eating whole grains, choosing snacks, meal ratios, and a complete vitamin guide.

**The Fitness Coach's Dining Secrets**

Not only do we need to exercise well, but we also need to eat well. As the saying goes, "Three parts exercise, seven parts diet." If you don't care about your diet, the effectiveness of your training will be greatly reduced. We've noticed that fitness enthusiasts, besides posting photos of their physiques every day, also frequently share pictures of their delicious food. In fact, the secret to a good figure lies in your diet. Does losing weight mean starving yourself? Does eating mean you've failed? People always think that eating and losing weight are mutually exclusive. I want to tell you that eating and losing weight can coexist. The only thing that truly hinders weight loss is laziness! Okay, stop being lazy, let's learn how to eat properly first.

**Eat whole grains**

1. **Better than eating refined rice**

Eat more whole grains, as they contain more dietary fiber and vitamins. Dietary fiber is not only good for gut health, but also makes you feel full.

**Even when you're on a diet**

24 kinds of snacks

Many girls can abstain from rich, meaty meals, but find it hard to resist visually appealing desserts and foods with a touch of chic sophistication. Life without snacks would be so boring. Not all snacks are high-calorie junk food; I'll list four snacks that are safe to eat while dieting. However, even the best snacks should be consumed in moderation.

Almonds: Almonds, also known as American almonds, are rich in nutrients, good for beauty and hair, and can help stabilize blood sugar and reduce hunger during weight loss.

Dark chocolate: Although dark chocolate is high in calories, eating a small piece can effectively combat hunger and prevent hypoglycemia, but you should choose dark chocolate with a high cocoa butter content.

Yogurt: Yogurt is delicious, a good source of calcium, and can help regulate gut microbiota.

Low-sugar fruits: Low-sugar fruits such as apples, strawberries, and pears are full of water and dietary fiber, providing a feeling of fullness while also helping to prevent constipation.

How many meals a day?

How much is appropriate to eat?

The reason for asking this question is simply this: hunger. Maintaining three meals a day while dieting is the correct approach: eat until you're 80% full at breakfast, 70% full at lunch, and 60% full at dinner. If you feel hungry between meals, don't force yourself to eat; forcing yourself to eat will only lead to low blood sugar and damage the brain. When you're hungry, eating some fruit or nuts, drinking a glass of juice or soy milk, or even eating a small piece of dark chocolate are all good choices. After all, health is paramount.

You can eat well without gaining weight, so why not?

**Eat more every day**

"color"

The body needs at least seven major categories of nutrients: protein, carbohydrates, fats, vitamins, minerals, water, and dietary fiber. These seven categories contain at least 40 different nutrients, which are distributed across foods of different colors. When losing weight, you can't eat too much, so you need to eat a wider variety of foods. While still eating until you're about 80% full, a well-balanced and high-quality meal can provide a wider range of nutrients and fewer calories. Eating as many different colored foods as possible means a rich variety of foods, which is very beneficial to your health!

Checking your vitamin list anytime can be very helpful for weight loss.

Vitamin intake and food benefits

Vitamin B₁ is found in grains, legumes, dried fruits, nuts, animal organs, eggs, and leafy green vegetables. It improves mental state; maintains normal nerve, muscle, and heart function; and aids digestion, especially the digestion of carbohydrates.

Vitamin B₂ is found in dairy products, animal liver and kidneys, eel, spinach, carrots, seaweed, eggplant, fish, etc. It also promotes normal growth of skin, nails, and hair; helps prevent and eliminate oral, lip, tongue, and skin diseases; promotes digestive health; and alleviates gastrointestinal disorders.

Vitamin B₆ is essential for the metabolism of fats and sugars in the human body, found in foods such as tuna, beef, chicken breast, bananas, and peanuts. It is also necessary for the metabolism of estrogen in women.

Vitamin B12, found in animal liver, beef, pork, chicken, fish, clams, eggs, milk, cheese, and dairy products, promotes the development and maturation of red blood cells, thus maintaining the body's hematopoietic function at a normal level.

Vitamin C is found in fresh vegetables and fruits, such as bell peppers, garland chrysanthemum, bitter melon, spinach, potatoes, fresh dates, strawberries, citrus fruits, and lemons. These foods help maintain immune function, preserve blood vessel integrity, and provide antioxidant and free radical scavenging benefits.

Vitamin D can be obtained from animal-based foods such as cod liver oil, milk, and egg yolks to maintain stable serum calcium and phosphorus concentrations.

Vitamin E can be found in fruits and vegetables, nuts, lean meat, dairy products, eggs, cold-pressed vegetable oils, and citrus peels, which help delay aging, improve lipid metabolism, and prevent coronary heart disease.

Vitamin K, found in beef liver, egg yolks, seaweed, spinach, cabbage, lettuce, cauliflower, peas, coriander, soybean oil, and spirulina, promotes normal blood clotting.