If you want to lose weight, you must quit starch, while rice and flour, the staple food of Chinese food, are all starch. Eat less. Coarse grains, wheat, barley and beans are the healthiest staple foods. If it's based on muscle gain. Besides maintaining a certain carbohydrate absorption, protein is the most needed. The best are skinless chicken breast and beef. Cook as lightly as possible. Chicken breast can be steamed with mushrooms or cold shredded chicken. Sliced chicken breast and fried onions and carrots. Beef is also best fried with vegetables. Fried beef with Chinese kale, fried beef with cold melon and so on. In addition, fish is also a good source of protein, suitable for steaming.