2. Use nonfat milk or yogurt.
3. Eat no more than 2 egg yolks a day.
4. Avoid animal oils; the total amount of vegetable oil is also not more than 20 grams.
5. Do not eat animal offal (i.e., underwater, under goods), chicken skin, fat meat and fish roe, crab roe.
6. Avoid eating fried food.
7. Often eat less oil soy products and gluten.
8. Eat 500 grams of fresh green vegetables every day.
9. Eat fruit to reduce the amount of staple food after eating a large apple, you should reduce the staple food 50 grams.
10. Dinner should be eaten sparingly, before going to bed, do not add meals.
I heard that adherence to long-distance running can be treated.