1. Balanced nutrition: ensure that every meal contains proper amount of carbohydrate, protein and fat, as well as vitamins, minerals and fiber. Choosing high-fiber food can increase satiety and help control appetite.

2. Low-calorie foods: Choose foods with low calorie density, such as vegetables, fruits, whole grains and lean protein. These foods can provide rich nutrition and help control the overall calorie intake.

3. Control food intake: reasonably control food intake and avoid overeating. Food intake can be controlled by using food weighing or referring to food supply guidelines.

4. Avoid high-sugar and high-fat foods: limit the intake of high-sugar and high-fat foods, such as sweets, desserts, fried foods and processed foods. These foods are usually rich in calories, but provide less nutrition.

5. Balanced diet arrangement: arrange three meals and a proper amount of healthy snacks reasonably to avoid long-term fasting or overeating. Eating breakfast helps to improve metabolism and control appetite.

6. Increase water intake: Adequate water intake is very important for weight loss. Drinking enough water helps to keep water balance in the body, promote metabolism and control appetite.

Please note that the diet menu should be designed according to the individual's nutritional needs, physique and health status. It is best to consult a professional dietitian or doctor to make a personalized diet plan according to personal circumstances.