How Should Fitness Beginners Eat for Better Results?

Fitness is 70% diet and 30% exercise! Let’s eat happily and train effortlessly~

01: Nutrition and Goal Setting

1. Essential Nutrients in Food

• Macronutrients: Protein, carbohydrates, fats

• Micronutrients: Vitamins, minerals

• Others: Dietary fiber, water

2. Calories and Body Fat

Calories fuel our body’s metabolism and daily activities.

• Caloric deficit: Leads to weight loss but also reduces muscle mass, energy, and strength.

• Balanced intake: Helps maintain a healthy physique.

• Caloric surplus: Results in fat gain.

3. Body Fat vs. Muscle

• Body fat percentage determines how “lean” you appear.

• More muscle = higher calorie burning efficiency, reducing fat storage.

• Focusing only on fat loss (without muscle gain) often leads to rebound weight gain.

02: Diet & Training Plan

Here’s a recommended approach for fat loss + muscle toning:

Key Focus Areas:

1. Total calorie intake

2. Macronutrient balance (protein, carbs, fats)

Daily Calorie Calculation:

Formula: (Basal Metabolic Rate × 1.5) × 85%
Example: A 20-year-old woman (165cm, 50kg)

• BMR ≈ 1270 kcal

• Daily intake = 1270 × 1.5 × 0.85 ≈ 1620 kcal

Macronutrient Ratio (Fat Loss Phase):

• Protein: 1.8g per kg body weight

• Carbs: 3.5g per kg body weight

• Fats: 1.2g per kg body weight

Pro Tip: Combine this with 3x weekly cardio and strength training for faster results!

03: Meal Plan & Quick Recipes (10-Min Prep!)

Breakfast: High carbs + moderate protein + healthy fats

Example:

• Oatmeal

• 2 slices whole wheat bread

• 3 boiled egg whites

• Handful of unsalted nuts

Method:

• Cook oats in boiling water.

• Boil eggs (or use an egg cooker).

• Top oatmeal with nuts.

Lunch: Moderate carbs + high protein + some fats

Example:

• Mixed rice (black/brown/white)

• Steamed beef slices

• Steamed enoki mushrooms or bok choy

Method:

• Cook rice blend (1:1:1 ratio) in a rice cooker.

• Steam lean beef for 4 mins.

• Add veggies and drizzle with low-fat sauce.

Dinner: Low carbs + high protein + some fats

Example:

• Tuna-avocado sandwich

• Shrimp & quail egg salad

Method:

• Mash tuna with avocado, stuff into toasted whole wheat bread.

• Boil shrimp & quail eggs, toss with greens and light dressing.

Remember: Eat joyfully, train smartly, and enjoy the journey!