To lose weight, we must look at the role of the three nutrients in the human body.

Carbohydrates: rice pasta, oat pasta, sweet potato and purple potato, steamed bread, potato and corn, high-sugar fruits, snacks and desserts, sugary drinks.

Protein: eggs, dairy products, chickens and ducks, fish, bean products, shrimp and crab shells, lean beef, and protein drinks.

Fat: animal skin, poultry fat, egg yolk, cooking oil, fish oil, cheese, nuts.