The major part of your diet should be carbohydrates, which are contained in, for example, potatoes, noodles, and bread. Eat as many whole-grain products as possible. As much as possible, stay away from the simple sugars contained in sweet foods. The amount of carbohydrates you need depends on your physical activities and training targets.
If you are with your ratio of body fat and you feel it in training, you have found the appropriate diet. If you want to reduce body try to cut down on saturated fatty acids before you start reducing carbohydrate intake.
For your protein intake, eat low-fat products such as cottage cheese, egg whites, tuna, and lean beef. Whey also has a high proportion of protein and is low in fat. It is sold as a powder in specialized tens stores and in some pharmacies. It is especially important to advanced athletes for building muscle.
Try to keep to a low-fat diet. Saturated fatty acids should be avoided, so stay away from sausages, fatty cheese and meat, butter, and margarine, as they frequently contain a lot of saturated fatty acids. You should also avoid consuming the fats used in deep frying. Simple unsaturated fatty acids and polyunsaturated acids, however, are indispensable. Eat plenty of ash and nuts, and use high-quality oils such as sundowner oil, canola oil, and olive oil.
Many Thai boxers have come to the conclusion that it makes sense to split food consumption into three main meals: breakfast, lunch, and dinner. That doesn’t mean that you should have three large portions of food; spread your food intake through the day and make sure that the total quantity that you eat corresponds to your daily requirements. It is also sensible to have a small snack between breakfast and lunch and one in the afternoon.
Dinner should be early in the evening. You can then have another small snack after two or three hours. The optimum composition of your main meals depends on your lifestyle, your training targets, and your training timetable. Consciously controlling you’re eating habits will show what is good for you. Changes in nutrition should only be made in steps, not with radical shifts. This will allow you to determine how your body reacts to the changes.