Breakfast can choose eggs, milk, sausages, soy milk and other rich foods in protein, bread, steamed bread, rolls and other staple foods rich in carbohydrates, as well as fruit juice, vegetables, fruits and other foods rich in vitamins. The best time for breakfast is 7: 00 -8: 00. It is most appropriate to get up around 7 am and have breakfast after 20-30 minutes, because people have the strongest appetite at this time. The meal in the morning should be arranged around 10, and you can eat whole wheat bread, cupcakes, soda biscuits and so on. Part of the food that is "evenly distributed" among the three meals is most suitable for extra meals. For example, you can put eggs cooked for breakfast after meals.

The energy provided by lunch should account for 35% of the total energy of the whole day. It is best to eat some green leafy vegetables, fish and shrimp, lean meat and bean products. You can also choose to drink some porridge or soup, such as preserved egg lean meat porridge, mung bean porridge, red dates, tremella lotus seed soup, tomato egg soup and so on. Don't eat fried foods such as fried meat and fried chicken, as well as animal viscera and fat with high fat and cholesterol. This will ensure that you are full of energy in the afternoon work and won't feel sleepy. It is more appropriate to have lunch around 3 pm. Low-energy fruits and vegetables are good choices, such as cucumbers, tomatoes, watermelons, kiwis, grapes and bananas. And you can also eat some cakes like soda cookies and cookies. You must be careful not to eat high-fat food at dinner, especially sweet food like cream cake. Pay more attention to the combination of meat and vegetables and eat porridge or soup in moderation. And eat more green leafy vegetables. If you go to bed early at night, you can skip the midnight snack. "Bedtime meal" is only suitable for the elderly and those who need to work late. Before going to bed, drink a glass of milk, half a glass of water and eat a piece of bread. Never go on a so-called diet to lose weight. I think this method is not realistic, and the body has to bear a considerable burden, which is not good for the body. Exercise more and pay attention to eating habits. I believe that losing weight will be successful.