The height and weight of 185 should be 140 kg instead of kg.

1, limit total energy: gradually reduce energy intake, while assisting moderate physical activity. Adults with mild obesity should lose 0.5 kg ~ 1.0 kg per month, that is, reduce the energy intake of 125 ~ 250 calories per day. Moderately obese adults should lose 2 kg ~ 5.0 kg per month and reduce their energy intake by 5 10 kcal ~ 1280 kcal per day. 2. Appropriate protein: While adopting a low-energy diet, the supply of protein should account for 20% ~ 30% of the total energy supply. Excessive intake of protein will damage liver and kidney function. 3, limit fat: too much fat intake will lead to ketosis, while limiting the supply of dietary energy, we must limit the supply of dietary fat, especially animal fat. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25% ~ 30% of total energy intake. 4. sugar restriction: the supply of sugar should be controlled at 40% ~ 55% of the total dietary energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so we should eat more high-fiber foods appropriately. 5. Limit salt and purine: salt can cause thirst and increase appetite, and excessive consumption is not conducive to the treatment of obesity, and 3 g/d ~ 6 g/d is appropriate; Purine will increase appetite and increase the burden on liver and kidney, so the liver and heart of animals should also be restricted. 6, cooking methods and meals: food processing should be based on steaming, boiling, burning, cooking and other cooking methods, avoid frying, frying. The food you eat mainly varies from person to person. Generally, it is better to eat 3 to 5 times a day. 7. Others: While ensuring the dietary standards, eating more vegetables can increase satiety and reduce energy, but you must take enough nutrition. 8, comprehensive nutrition, eat less and exercise more.

Monday cookbook

Morning: coffee, apples, afternoon: fried rice with shredded potatoes and green peppers (a small bowl), one raw cucumber, seaweed soup, evening: boiled shrimps (several), baked tofu, cold raw onions and celery sprouts.

Tuesday cookbook

Morning: cereal (a small bowl), bread (a slice) and grapes at noon: crucian carp, radish bean curd soup, boiled eggs (1), vegetable salad at night: mung bean porridge (a small bowl), steamed bread (a piece), raw tomato sauce and a raw cucumber.

Wednesday cookbook

Morning: oolong tea, monkey peach afternoon: roasted bamboo shoots, cold broccoli, boiled eggs one night: beef, cold kelp.

Thursday cookbook

Morning: rice porridge (a small bowl), whole wheat bread (a slice), oranges; afternoon: roast beef, vegetable salad, winter melon soup, raw tomatoes; night: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.

Friday cookbook

Morning: coffee, apples, afternoon: rice (a small bowl), stewed lentils with vegetarian dishes, stir-fry, winter melon soup, and evening: chicken, roasted carrots and cold celery.

Saturday cookbook

Morning: cereal (a small bowl), oranges. Afternoon: Boiled eggs, roasted sea fish, fried vegetables with mushrooms. Evening: sweet potato porridge (a small bowl), cold spinach and cake (one or two).

Sunday cookbook

Morning: green tea, apple afternoon: carrot, celery fried pork liver, boiled egg (1), tomato soup evening: mung bean porridge, garlic mixed with kelp, steamed bread (1), and a raw cucumber.

Drink green tea with Tieshan thin ginseng soaked in water every day. Weight loss principle: This recipe is certainly amazing-it is designed according to the internationally popular method of "eating separately" (protein food and carbohydrate food are eaten separately, aiming at making the two foods unsuitable for synthetic fat) and the healthy and young nucleic acid diet.

Weight loss tips: the secret of weight loss, whether you are fat above, below or all over, can restore your slim figure. If you have the characteristics of lower body obesity, soft muscles, easy phlegm and edema, eating less and not thin, and cold hands and feet, the suggestions are: 1, taking more baths or foot baths (soaking feet) at least three times a week to promote blood circulation and strengthen metabolism. 2. Never go on a diet at will, or adopt improper methods to lose weight, such as "apple therapy" and "seven-day fasting". You can drink more water and eat diet foods, such as osli m herbs and other natural plants. Because obese people need to lose weight and make up for themselves if they want to succeed. 3, drink more warm water and other drinks, "never" drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced. 4, eat a little spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function. 5, do not eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate. The ancient way of longevity and health preservation in China advocated light taste, which was really beneficial to human health. Scientists point out that if you eat too much salt, you are prone to high blood pressure. Obesity has nothing to do with salt. When the salt intake is too high, it is necessary to drink more water physiologically. Drinking too much water weakens the transport function of the spleen and stomach, causing edema and obesity. Therefore, it is required to eat light food regularly and reduce salt intake, generally 5 grams per day is appropriate.