Diet plan: 1, after getting up: immediately drink a cup of warm water or light salt water or honey water (300 cc-500 cc). ? 2. Breakfast: a fruit (apple, banana or pear, choose seasonal fruit), a dairy product (yogurt, skim milk or high-calcium and low-fat milk) or a bean product, one or two slices of whole wheat bread or a cup of boiled oats and a boiled egg. ? 3. Extra meal: a fruit or a dairy product or other healthy food (such as a handful of nuts)? 4. Chinese food: a little staple food, one meat (skinless chicken breast, steamed fish or refined beef) and two dishes (one green leafy vegetable and one melon and fruit). ? 5, dinner: mainly vegetables, you can eat some fish, the staple food is mainly corn or sweet potato. ? Note: 1, do not eat staple food (rice, noodles, cakes, etc. ) after swimming. Edible foods include fruits, skim milk, yogurt, boiled eggs, freshly squeezed juice, boiled vegetables, steamed fish (a small part), tofu and other bean products. ? 2, don't eat about three hours before going to bed, you can drink water. It is suggested that drinking milk can improve the quality of sleep. ? Remarks: 1, Common foods with high calorie and high fat (saturated fat) content include: any sweets, hamburgers, instant noodles, pork, beef and mutton (fat), animal oil, fried food, animal viscera, brain, etc. ? 2. Foods with less calories and high unsaturated fat content include coarse grains, sweet potatoes, corn and oats. Various vegetables (green vegetables, cucumbers, onions, fungus, tomatoes, Chinese cabbage, lettuce, broccoli, celery, etc. ); Almond, walnut, fish and shrimp, chicken breast, etc.