2 1 day diet should be low in energy, low in fat, moderate in protein, and contain complex carbohydrates; Reasonable collocation of fat-reducing plants such as fiber system; Increase the proportion of fresh vegetables and fruits in the diet.

1. A reasonable diet should reduce the total daily energy intake on the basis of a balanced diet.

2. The use of dietary fiber and other foods can not only meet the human body's demand for nutrients, but also make the energy intake lower than the body's energy consumption, so that part of the body's fat is oxidized into the body's energy consumption.

3. Among all kinds of vegetables, white gourd, cucumber, cabbage, etc. The heat is the lowest. If you want to achieve the same weight loss effect, eating two servings of these vegetables is the same as eating one serving of lentils or garlic sprouts.

4. Among fruits, watermelon has the biggest weight-loss effect. Eat 200 grams of pears, peaches, apples, bananas, oranges and so on. You will get the same calories as eating 750 grams of watermelon. The calories of dried fruits are much higher than those of fresh fruits. Therefore, dieters should not eat dried apricots or raisins.

Eating more fish is more beneficial to lose weight than meat, especially cooked meat. Eating 120 grams of fish is equivalent to 50 grams of lean meat or 25 grams of sausage. From the perspective of weight loss, the order of fish is: fish is better than chicken, and chicken is better than beef and mutton.

Extended data

1. When people eat high-protein and high-fat meat dishes, they can eat a vegetable, but they can't drink beer or eat carbohydrate foods such as bread and potatoes. The main reason is that human fat is composed of various nutrients. When people eat high-protein food, they don't eat carbohydrates, so the human body won't increase fat and get fat.

2. Dinon Onish, an American medical scientist, believes that eating more fruits and vegetables is helpful to lose weight, because meat can easily become fat and be stored in the human body, making people obese. Protein or carbohydrates in fruits and vegetables are not easy to be converted into fat, especially green vegetables without sugar are more effective for losing weight, because it will make the human body consume more calories than the fruits and vegetables that a person eats.

Vegetable and fruit meal refers to taking vegetables and fruits as the main food and not eating cereal or meat at all or basically, so as to greatly reduce the total calorie and fat intake of the meal.