According to your situation, if you want to lose weight quickly, you will consume more than 600 calories a day! Our body must have balanced nutrition every day, and we must control our mouth first to lose weight. You should do this better. It is suggested that you use low-calorie compound protein powder to balance essential nutrition except fat. A cup of 65 calories twice a day, 65*2= 130 per day. If you don't eat, eat vegetables and fruits. It is best to choose vegetables that can be eaten raw. If you can't, you should cook them. Don't fry, fry or bake. In this case, the heat is high. Don't have more than two kinds of fruits every day, and don't choose too sweet fruits, such as litchi, watermelon and banana, which are too sweet to eat. Breakfast is very important and rich, such as eggs, cereal, low-fat yogurt, whole wheat bread and so on. Fast start 2 weeks, the brain will feel hungry during the adaptation period. This is normal. If you are hungry, you can continue to eat fruits and vegetables and eat a few nuts properly! We will stop in two weeks and enter the second stage. Basically, we will eat a small amount of meat, and the amount will be halved. The meat will be fish or chicken breast (peeled and degreased). If conditions permit, eat meat in the morning! Because it's almost digested at the end of the day. If you haven't reached your goal, you can go back to the first stage, which means the two stages cross! I hope I can help you!