Pay attention to the intake of dietary fiber in normal diet. Vegetables, miscellaneous grains, potatoes, beans and fruits are all rich in dietary fiber! You can eat more. I want to have staple food+eggs+milk+vegetables for breakfast now, and add some nuts to be perfect; Breakfast must be full, eat well and eat abundantly. Wake up a beautiful day with nutritious breakfast ~ milk, oatmeal, corn, eggs, carrots! A handful of nuts! You can eat meat at noon! Fish, shrimp, shellfish, chicken breast, beef, pork tenderloin and vegetables are OK with coarse grains at night. Although losing weight is slow, the quantitative change will accumulate and eventually the weight will be reduced.