Breakfast: two eggs+a bowl of porridge+a dish of vegetables or pickles.

Lunch: 22-32 rice+a plate of green bean curd (you can have some meat dishes, but not more than two plates)+one or two apples.

Jogging for 20 to 30 minutes (about 9 kilometers per hour) or brisk walking for 40 minutes to 1 hour (about 6 kilometers per hour) in the afternoon.

Dinner: Don't eat or eat two apples or bananas.

During this period, drink plenty of water, refuse alcohol and tobacco, ensure adequate sleep and unobstructed intestines, and supplement some vitamins.

The above is for reference only.