Let me briefly talk about my experience. It's similar in nature, and it should feel very useful.
It's okay to eat normally during the day, and you don't have to eat anything deliberately, otherwise it will be malnourished if it is too simple. I was single at first, but then my lips were cracked and I ate casually during the day.
The most important thing is at night. I suggest drinking oatmeal at night, without sugar and milk. I can rinse it with hot water and add a little skim milk powder. Oatmeal is full, so it won't be uncomfortable to eat at night, but it won't feel fat either. Exercise as much as possible. I usually play basketball.
I lost more than ten kilograms in one month, and I didn't believe it at first. You have to hold on.
Postgraduate entrance examination is too tired, I haven't lost weight, and I don't have time to exercise. I've gained weight recently.
You must lose weight if you want to refuel.