Breakfast: a glass of milk, a boiled egg and an apple (you can add a carrot or orange if you are not full).

Chinese food: lots of vegetables, a small bowl of rice, a little beef and a little mushrooms.

Dinner: Take potatoes or sweet potatoes or taro as the staple food, eat more vegetables, a little beef (which can burn fat) and a little fish (supplemented by protein).

You can lose 4-5 kilograms after one month, and the effect is obvious.