First: the total energy intake is reduced, which is the most basic principle of fat reduction. Energy intake must be less than energy consumption. However, the deficit should be controlled within a certain range, and the intake of 500 calories can be reduced every day, and you can't go on a diet.

Second: the nutrition should be balanced. In protein, the ratio of carbohydrate to fat is 3: 5: 2. You can't just eat a certain kind of food, you should pay attention to balanced nutrition and eat more vegetables to supplement vitamins.

Third: protein, the choice of carbohydrate and fat. Protein can choose high-quality protein, such as eggs, chicken breast, beef and fish. The choice of carbohydrate is complex carbohydrate (low glycemic index), such as whole wheat bread, coarse grains, oats, sweet potatoes and so on. The choice of fat is mainly unsaturated fatty acids (first of all, it should be understood that fat is consumed even during the fat reduction period, just to reduce fat intake and consume high-quality fat). For example: olive oil, avocado and so on. Instead of eating some fried food, it contains a lot of trans fatty acids, which is not good for your health.

The above are three points that need attention. You can choose ingredients according to your eating habits and hobbies. Make a diet that suits you.