Morning: 1 cup of boiled water+a hearty breakfast, you can be presumptuous, but don't eat too greasy!

Noon: coarse grain rice+meat, lean meat, beef, sheep and pigs are ok, don't eat fat!

Evening: 1 cup of yogurt, no snacks+any combination of fruits and vegetables (you can eat full, but you can't eat too much sugar, so don't go to bed immediately after eating)+aerobic+anaerobic exercise for 20-40 minutes (whatever you do, it is best to have a training plan).

Tuesday

Morning: Still plain water+a hearty breakfast.

Noon: Remove the staple food and only eat meat+vegetables (the staple food contains too much carbohydrate, which is not conducive to fat-reducing people, so you can continue to eat coarse grain rice)

Dinner: 2 egg whites+fruit and vegetable salad (no salad dressing, cut everything, cook it, add less salt, just eat it)+jump rope or jog for 50 minutes or go fast at 2000.

Wednesday

Morning: control your diet, eat the usual 7 minutes full, and eat fruit if you are hungry.

At noon: 7: 00, eat fruit when you are hungry.

Evening: a milk oatmeal supplement protein, and then still fruits and vegetables +40 minutes of exercise.

Thursday

Morning: I had a full breakfast at 7: 00, and I have been on a diet for 3 days. I really can't help but have some snacks this morning.

Noon: Don't eat meat (reducing fat is not increasing muscle), reduce fat meal+drink more water or soup before meals.

Evening: abstain from sugar and salt, control the dinner diet in a light range, and do exercise for about 30 minutes after meals.

Friday

Breakfast: sweet potato+egg white+whole wheat bread

Lunch: 5 minutes full, eat fruit when hungry.

Dinner: It's still fruits and vegetables, but control the amount and don't overeat.

Saturday, Sunday

It's best not to eat greasy things during the break, and then go to the gym to do fat burning+strength training. Don't just do aerobic exercise, it's easy to rebound after losing weight.

Summary: If you like this diet, you can learn from it. Anyway, I lost more than 5 kg a week by this diet, which is really 5 kg. If you feel unreasonable, you can make a reasonable plan according to your own situation. In short, you can control your daily diet, from overeating to light diet, and do exercise step by step. Don't worry, remember to drink more water every day to improve your metabolism!