This requires us to eat some foods with low calories and high satiety, such as oats and buckwheat. They stay in the digestive tract for a longer time, which inhibits appetite to a certain extent, thus reducing the amount of food we eat in the next meal.
The staple food is oats, buckwheat and other foods with low calories and high satiety. If you feel high in calories, you can cook potatoes, sweet potatoes and purple potatoes and eat them as staple foods, so that the nutrition is preserved most completely, the calories are low enough, and it is not easy to get hungry after eating.
If you take vitamin supplements, don't drink fruit juice. Sugar and calories are high. It is best to eat natural fruits.
Also, if you exercise while controlling your diet, you should add more protein and eat more milk and soy products.
If it is useful, welcome to adopt it.