1, strictly control high-calorie foods in the diet (fat meat, animal offal, barbecue, alcohol, cakes and desserts, carbonated drinks, fried foods and various snacks, etc.). ).

2. Use coarse grain staple foods (corn, sweet potato, brown rice, millet, oats, yam, etc.). ) instead of refined staple foods (white rice, pasta, etc.). ) and eat more vegetables.

3. Ensure proper fruits and high-protein foods (eggs, milk, bean products, chicken and fish, etc.). ) every day. Meat is mainly low-fat lean meat such as chicken and fish, and nuts are eaten less.

4, the overall diet cooking method should be light and less oil, and drink a small amount of water many times a day.

5, the diet should be regular, eat three meals on time, don't be hungry for a full meal, don't exceed 19 for dinner, try not to eat after meals, if you feel hungry, you can eat a proper amount of fruit to satisfy your hunger.

6. It's best to eat less and eat more meals. It is suggested to reduce the food intake of three meals a day appropriately, and add meals in the middle of three meals at the same time, and each meal is 7-8 minutes full. Eating less and eating more can improve the metabolic level of the body, at the same time, it can maintain a sense of fullness and reduce the one-time intake of too many calories caused by long dietary intervals. The content of meals can choose coarse grains, fruits, dairy products and other foods with low calories and strong satiety.