1. Edible coarse grains include oats, whose dietary fiber content is several times that of rice. Eating oats can effectively make people feel full, help people suppress their appetite and reduce obesity caused by the increase of human calories caused by exogenous food intake.

2. Edible coarse grain food is sweet potato, which contains a lot of crude fiber and rich trace elements. Eating sweet potatoes can not only help the human body feel full, reduce appetite, but also help the human body speed up metabolism. Accelerating metabolic decline will consume some calories in the human body and help the human body lose weight.

3. Eating a proper amount of protein at noon, such as 50g of beef or shrimp, can reduce the hunger before dinner and avoid eating too much at dinner, thus achieving the effect of losing weight.