It is separate. A cup of black coffee and a cup of oatmeal

Coffee is generally instant nestle alcohol, oatmeal is Quaker, early wheat and so on. Pure without adding other ingredients.

Morning: a cup of coffee+a cup of oats.

Noon: a cup of coffee+a cup of oats.

There are also two cups of coffee that can be arranged at any time. If you are afraid of affecting your sleep, drink it before 5 pm.

I tried to hold on for 3 days and lost 4 pounds, but I didn't hold on and rebounded.