Morning: 1 cup of boiled water+a hearty breakfast, you can be presumptuous, but don't eat too greasy!

Noon: coarse grain rice+meat, lean meat, cattle, sheep and pigs are all ok, don't eat fat!

Evening: 1 cup of yogurt, no snacks+any combination of fruits and vegetables (you can eat enough, but you can't eat too much polysaccharide, and don't go to bed immediately after eating)+aerobic+anaerobic exercise for 20-40 minutes (no matter what you do, you'd better have a training plan).

Tuesday

Morning: still water+hearty breakfast.

Noon: Remove the staple food and eat only meat and vegetables (the staple food contains too many carbohydrates, which is not conducive to reducing fat, so people can continue to eat coarse grain rice).

Dinner: 2 egg whites+fruit and vegetable salad (no salad dressing, everything cut, cooked, with little salt, just eat)+skipping rope or jogging for 50 minutes or 2000.

Wednesday

Morning: control your diet, eat the usual 7 minutes full, and eat fruit when you are hungry.

At noon: 7: 00, eat fruit when you are hungry.

Evening: A milk oatmeal supplements protein, and then fruits and vegetables +40 minutes of exercise.

Thursday

In the morning: I had a big breakfast at 7 o'clock and have been on a diet for 3 days. I really couldn't help eating some snacks this morning.

Noon: Don't eat meat (reducing fat is not increasing muscle), reduce fat meal+drink more water or soup before meals.

In the evening: sugar and salt are forbidden, the dinner diet is controlled in a light range, and exercise for about 30 minutes after meals.

Friday

Breakfast: sweet potato+egg white+whole wheat bread

Lunch: 5 minutes full, eat fruit when you are hungry.

Dinner: still fruits and vegetables, but control the amount and don't overeat.

Saturday, Sunday

It is best not to eat greasy things during the break, and then go to the gym to do fat burning+strength training. Don't just do aerobic exercise, it is easy to rebound after losing weight.

Conclusion: If you like this kind of diet, you can learn from it. Anyway, I lost more than 5 kilograms a week by this diet, which is really 5 kilograms. If you feel unreasonable, you can make a reasonable plan according to your own situation. In short, you can control your daily diet, from overeating to light diet, and do exercise step by step. Don't worry, remember to drink plenty of water every day to improve your metabolism!