1, If you need to lose weight, breakfast is very important. You'd better eat high-quality protein food, such as an egg and a glass of milk. You can also eat lean meat, such as pork tenderloin, beef and mutton slices, etc. Because protein foods stimulate the pancreas in the body, they secrete less insulin and are not easy to feel hungry in the morning and afternoon, so they eat less for lunch or dinner.

2. Try not to eat foods containing carbohydrates in the morning, such as porridge, rice, potato cakes, oil cakes, fried dough sticks, steamed bread and other staple foods, which can increase the intake of green vegetables, such as cabbage, spinach, kelp and vegetables. Because green vegetables contain few calories, they will not cause excessive calorie intake. After breakfast, you can choose fresh fruits, such as apples and bananas, to supplement your vitamins and help protein in food be absorbed.