Give a general plan (direction) directly for your reference. If you follow this plan (direction), you can not only keep healthy, but also achieve the ideal effect you want. However, it is necessary to make appropriate adjustments according to everyone's body, physiology, age and patients.
One: Have breakfast and eat well. Keep the principle, one to three servings, high protein food, about 100 to 200 grams. The choices are: eggs, yogurt, cheese, soybeans, all kinds of beans, homemade thick soybean milk, patties and so on. There should be no limit to the amount of vegetables and fruits. While ensuring these foods, you should also want to eat other non-garbage, non-low-nutrition foods as long as you can eat them.
Two: Chinese food is a normal diet. The principle is to keep two to four servings of high-protein food. Just make sure you have enough vegetables. As for whether to see how many grams, calculate calories and so on. I tell you, no, put down Chinese food and have a good meal, as long as the food you eat is healthy, nutritious, complete, even and valuable.
Breakfast is fine before 9:30, and sometimes it doesn't matter before 10. Chinese food is served from 12 to 2:30, sometimes before 3: 00. But after eating Chinese food, there will be no dinner and midnight snack. In other words, a day's dinner is only breakfast, Chinese food, and no dinner. You can't eat any other food after Chinese food.
If you want to eat, your stomach can't accept it at once, or at eight or nine o'clock in the evening, you really want to eat and are hungry. You can boil vegetables in water, you can't refuel, you can also eat fruits, whatever fruits you want. But mainly apples, papaya, mango, cantaloupe and grapes. You can only eat six or seven points full.
For breakfast and Chinese food, try to keep high-protein foods, vegetables and fruits, and try to make the food nutrition even, sufficient and complete. This is probably a diet plan, I hope it can help you.
Practical nutrition, as I said, is what we have practiced.