Nutrition! How? How to?
Weight Loss? Weight Gain?
Losing and gaining weight is very simple. You just need to adjust your daily calorie intake to match your goal.
If you want to lose weight, eat fewer calories than your body needs.
If you want to gain weight, eat more calories than your body needs.
Protein
Protein helps muscles recover. It also supports weight loss by making you feel fuller.
Best sources: chicken, fish, eggs, legumes.
Carbohydrates
Carbs are your main energy source. Your body turns them into energy.
Carbs absorb water, which can make your weight go up, but this is not fat gain!
You can get carbs easily from pasta.
Fat
Fats are important for hormone balance and cell function.
Healthy sources: avocado, nuts, olive oil.
Hydration
Staying hydrated is essential for metabolism and energy. Drink 2-3 liters of water daily!