The principle of healthy weight loss: chew slowly, fast 3 hours before going to bed, arrange three meals reasonably, don't fast, control staple food and limit sweets. \x0d\ Reasonably arrange the time of three meals: \x0d\ The specific time of three meals should be determined according to work and daily life, and the interval between two meals should be 4~6 hours. But when to have breakfast depends on what time you get up. It is best to have a fixed time for three meals. If it is too late to eat a meal, everyone should prepare some food in the office or bag, such as snacks with high nutritional value such as dates, almonds, milk and yogurt, while sweets with high calorie and low nutrition such as biscuits and cakes are not suitable. If you don't have time to eat, don't be hungry all the time, otherwise it will not only hurt your stomach, but also disturb the ability of digestive tract to secrete digestive juice. \x0d\ As the saying goes, "Eat well in the morning, eat well at noon and eat less at night" \x0d\ is not accurate, but it can give some enlightenment. Eating well in the morning means high quality, which is reflected in the nutritional balance of food: not only staple food (bread, steamed bread, cakes, rice, porridge, etc. ), but also at least two kinds of protein food (eggs, milk, meat, bean products) and at least one kind of vegetables and fruits (preferably more than one kind, for example, eating vegetables in the morning does not hinder eating more fruits). If you add another handful of nuts, then the amount of lunch should be sufficient, that is, you should eat enough staple food and vegetables, and there should be as many kinds of ingredients as possible. Eating less at night doesn't mean starving yourself, but eating less calories and oil, trying to make up for the food that you didn't eat or didn't eat enough in the morning and noon, such as vegetables, miscellaneous grains and potatoes. \x0d\ Diet 1: \x0d\ Breakfast: a glass of milk, a flower roll and an apple \x0d\ Chinese food: celery mixed with shredded chicken, fried rape with mushrooms, pea soup, a small bowl of rice \x0d\ Dinner: shredded potatoes with green peppers, kelp tofu soup \x0d\ Diet 2. Dinner: garlic spinach, hot and sour lotus root slices, a bowl of millet porridge \x0d\ weight loss recipe 3: \x0d\ breakfast: a bowl of sweet potato rice porridge, a bowl of salted duck eggs \x0d\ Chinese food: stewed pork ribs with yam, sweet corn with green peppers and mushrooms, half a bowl of rice \x0d\ dinner: purple cabbage mixed with hawthorn soup with two skins.