Add two eggs and a glass of milk for breakfast. You can eat some steamed bread, porridge, vegetables and fruits, but don't overdo it. Eight minutes is enough. Do not eat fried food for the time being. For lunch, two pieces of lean meat or chicken breast, beef and fish are ok, as long as you don't bring fat. After frying the meat in oil, you should pour out the excess oil and eat less oil, then fry it with some vegetables, broccoli and fish. This is a big bowl. It is suggested to use potatoes instead of rice as the staple food, because potatoes are much lower in carbohydrates and calories than rice, but they are rich in nutrition. It is recommended not to exceed half a catty. You can mix 2-2 pieces of boiled lean meat with some vegetables for dinner. Remember to use less oil. If you used to eat a lot and get hungry after eating, eat some cucumbers and tomatoes. These things look a lot, but the heat is not high. And it will make you lose weight and be healthy, because you eat enough protein and vitamins. These calories are about *** 1700 calories, but remember to use less oil and less salt. These calories are nothing to a big man, and he has to exercise. Of course, if you want to lose weight faster, you can reduce the amount appropriately, but losing weight is more important to your health. One last word of caution.