(1) A staple food: carbohydrates. Grapefruit-sized staple foods, such as coarse grain bread, steamed bread or noodles;

(2) Three servings of vegetables: vitamins and cellulose. Mainly green vegetables, different colors are better, depending on everyone's different food intake;

(3) One serving of meat: fish is the first choice, followed by red meat such as shrimp, chicken, beef, mutton and pork. Size is the size of a business card.

(4) Fruit: preferably apples or other seasonal fruits.

(5) A handful of nuts: walnuts, hazelnuts, almonds, etc. , about 10~ 15.

Second, what to eat for breakfast:

(1) Fruit: Apple, or other fruits in season, is the best.

(2) A handful of nuts: walnuts, hazelnuts, almonds, etc. , about 10~ 15.

(3) A glass of milk: 400 ml is enough.

Note: The above information comes from China Medical Network.

Third:

Losing weight belongs to a behavior pattern aimed at reducing excess fat and weight of human body. It refers to a phenomenon that drugs, diet, exercise, diet-slimming, Chinese medicine meridians and psychotherapy are used to reduce fat accumulation in the body, trying to correct the improper behavior caused by abnormal reaction of obese people, that is, to analyze the characteristics of eating behavior and exercise types of obese people by behavioral science, and on this basis, to reasonably correct the actions that lead to obesity.

All weight loss methods are directly or indirectly centered on calories, the effective index is to reduce calories, the health index is to protect basal metabolism, and the continuous index is satiety and satisfaction in appetite control.

At the same time, medical research believes that when the human body lacks a substance called chlorophyll, it will lead to disorder in the regulation of blood sugar, fat and energy, and then induce and lead to obesity; When the concentration of chlorophyll in the human body is kept at a normal level, the body weight will return to normal.

According to the current medical point of view, obesity is not a disease, but it is a common worry of many people. There are many ways to lose weight on the market, such as exercise, but not for everyone. Some people succeeded in reducing fat and soon relaxed, while others gained weight again.

From these phenomena, it is obvious that the pathological study of obesity in modern medicine has not been really clarified. The understanding of obesity in modern medicine is that when the human body is over-nourished, the body will store excess fat under the skin, which will lead to obesity, that is, the substance added by obesity is fat, and fat is a kind of stored energy. This theory is mainly based on the observation of some hibernating animals. Some animals with hibernation habits will eat a lot of food before winter comes, and their bodies will gain weight obviously, and then they will sleep all winter, and their bodies will be supported by energy stored in the form of fat.

Some people's lipomas will change their location, and it is obvious that these tumors are separated from the body. In other words, these redundant substances are not human tissues, but substances in the interstitial spaces. These substances may be nutrients containing energy, and it is more likely that the body is unable to excrete garbage.

Those substances are called fat only because of a specious truth realized from hibernating animals, and there is no conclusive evidence. But today, almost all the theories and methods of losing weight are developed from this argument, trying to prevent the increase or decrease of "fat". The main method is to reduce energy intake or fat consumption.