Morning: one sweet potato, two eggs, and eggs only eat egg white. With abundant funds, you can eat 5 eggs and only the egg white.
Noon: a corn and an egg, stir-fry vegetables, don't eat too greasy. If it is greasy, don't eat it, just add an egg. Eat only egg whites.
Afternoon: A corn in the canteen, or a bun or plain bread, and nothing else. If you don't know, it's just a corn.
Evening: one corn, two eggs. Eat only egg whites.
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Protein+coarse grains. Reduce fat intake, plus your exercise consumption, such as running for an hour every day, 8- 10 kg a month is no problem. If the overweight is serious, 10- 15 kg is no problem. Pro-test. But there are too few patterns in your dishes, which is embarrassing.