1. Lean meat: Lean beef, chicken and mutton are rich in protein, which can help us maintain a high level of metabolism and consume more calories.

2, root staple food: use potatoes, purple potatoes, yam, lotus root, pumpkin and so on. Replacing white rice as a staple food can reduce food intake and increase satiety.

3, eat more vegetables and eat less fruit: many people will use fruit instead of dinner. In fact, fruit has a high sugar content and should not be eaten more. You can eat more fresh vegetables instead of high-sugar fruits.