Eat whole wheat bread for breakfast, drink some milk, eat a piece of thick beef and stay energetic in the morning.

Have some cereal, vegetables and sweet potatoes for lunch, and be 8 minutes full.

Have some Chinese cabbage, rape, oil, wheat, chrysanthemum or fruit for dinner. Choose one of these low-energy foods, try not to eat staple food, and eat six points full.

Try not to eat 2 hours before going to bed. A banana a day helps stovepipe.

If you eat apples for five days in a row (morning, noon and evening), the effect is remarkable but not good for your health.