1. Eat vegetables first. Foods with low calorie density should be eaten first. Foods like vegetables are not only low in calorie density, but also high in dietary fiber, especially dark and bright vegetables, which are rich in vitamins and minerals. The cooking method of vegetables should be boiled or boiled as much as possible, and don't put too much oil or dried meat.

2. After eating vegetables, you can drink some soup to help the vegetables you have just eaten feel full. But remember, when you lose weight, don't drink too much thick soup rich in starch and oil, and try to choose clear soup.

3. Eat some foods rich in protein, such as fish, meat and eggs. At this time, your stomach is almost half full. You can eat some high-protein foods to supplement your daily needs in protein. But remember, these foods can't be cooked in high-frying, frying and roasting during weight loss, and the calories are too high. It is suggested that these high-protein foods should be cooked by halogen, steaming and stewing.

4, eat rice Most people in China are used to eating white rice, but the GI (glycemic index) value of white rice is high, which is easy to raise blood sugar. Finally, choosing to eat white rice can delay the rise of blood sugar. And at this time, I shouldn't feel very hungry, and I won't eat too much high-starch food at once. It should be emphasized that dieters can't help eating starchy food, so eating at last can not only balance their diet, but also reduce their calorie intake. Finally, it is suggested that if conditions permit, replacing white rice with whole Gu Mi or brown rice oatmeal will be more helpful for weight control.

5, eat fruit Many people will think that eating fruit before meals can help digestion, but if you look at the concept of dieters, fruit is still the last to eat, because fruits contain monosaccharides, and many fruits are very sweet and belong to high GI foods. If you eat fruit on an empty stomach, it is easy to raise blood sugar and stimulate insulin secretion, which is not conducive to weight loss. When losing weight, it is recommended to choose fruits with low sweetness, such as apples, guavas and tomatoes.

Drinking time-drinking tea or coffee scientifically one hour after meals can achieve a certain weight loss effect. Drinking a cup of tea or coffee an hour after a meal helps digestion and promotes fat burning. Tea should be light tea such as chrysanthemum tea.