The specific method is to design the daily calorie intake according to your own weight, exercise amount and exercise intensity. For example, keep exercising for one hour every day, and the protein of meat quality should not be lower than 60g. It is recommended not to eat staple food at night. If you are particularly hungry, you can eat sweet potatoes and potatoes, but not fried ones. Although it is a high starch food, it is amylopectin, so it belongs to diet food. Don't eat sweets, fried food, puffed food and biscuits. Insist on eating breakfast