First, what is diet? Diet should first meet the intake of staple food, protein, vegetables, fruits, healthy fat and dietary fiber. Only in this way can diet meet the nutritional needs of a meal or a day and play a role in balancing diet and nutrition. Second, how to match the diet? 1. Breakfast: a cup of skim milk, a piece of whole wheat bread and an apple. 2. Lunch: A cup of warm water before meals is 100ml+ 80g+ brown rice+100g fried lean meat+100g boiled broccoli. 3. Eat in the afternoon. At 3~4 pm, supplement low-calorie foods to replenish energy and avoid hunger, such as 3~4 fruits or yogurt or nuts, 5~6 cherry tomatoes or 1 root cucumber. 4. Dinner: a bowl of porridge+steamed bass 100g+ fried lettuce 100g. Diet and weight loss vary from person to person. There are three key points in diet: controlling sugar, controlling oil and reducing carbon. First of all, we should be clear about how we get fat. For example, some people eat staple food, some people eat sweets, some people eat meat and some people eat greasy food.

I got fat because I ate too many staple foods. Before, I was a carbohydrate maniac. So for me, the first thing is to reduce the number of staple foods, and then to control sugar and oil. It should be noted that reducing carbohydrates does not mean not eating at all. The best way is to use whole grains instead of white rice and flour, such as purple potatoes. They are very full, only half the calories of rice, and contain a lot of fiber, which is very good for your digestive system.

To lose weight, we must first make a recipe according to personal physique, and then choose different foods according to the characteristics of ingredients. Breakfast should be eaten with high-calorie foods such as meat, fish, eggs and milk to ensure energy supplement. Eat carbohydrates at lunch with moderate calories, and take vitamins from fruits 1-2 hours after meals. Eat low-calorie food for dinner, such as chicken, oats, fresh vegetables and so on. At the same time, with proper exercise, the weight will be significantly reduced.