The basic principle of reducing fat is to control the total calorie intake and ensure a balanced nutrition. The following formula is recommended:

Breakfast: protein+carbohydrates+fruits and vegetables?

Lunch: protein+carbohydrates+fruits and vegetables?

Dinner: protein+fruits and vegetables.

Protein: Chicken breast, eggs, lean meat, fish, beans, milk, skim dairy products, etc.

Carbohydrates: brown rice, whole wheat bread, oats, sweet potatoes, potatoes, corn, etc. ?

Vegetables and fruits: green leafy vegetables, carrots, cucumbers, tomatoes, apples, grapefruit, etc.

The following are recommended recipes for reducing fat for three meals a day:

Breakfast: oatmeal+eggs+broccoli+oranges?

Lunch: chicken breast salad+whole wheat bread+grapefruit?

Dinner: Steamed vegetables with lean meat+vegetable salad.

Precautions:

To control the total calorie intake, it is suggested that women consume 1200- 1500 calories a day and men consume 1500- 1800 calories a day;

Drinking a glass of water before meals helps to control appetite;

Eat more low-calorie and high-fiber foods, such as vegetables and fruits;

Avoid foods high in sugar, fat and salt, such as candy, fried food and barbecue food;

It is suggested to do proper exercise every day, which will help to consume calories and enhance metabolism.