Eat less and eat more, and the number of meals per day is extended to 6 times. Each time the number is relatively reduced. No porridge, cereal and honey. The best oil is camellia oil or olive oil. Try to eat fruit between meals.

8:30 breakfast: oatmeal (sugar-free uncooked)/steamed bread/whole wheat bread }(40g)+ eggs (steamed/boiled) (1)+ milk (low fat and high calcium/pure milk) (250ml).

10:30 am: tomato/cucumber/kiwi (green)/pitaya/green apple (150g)+ corn (half)/soda biscuit (two pieces).

12:30- 13:00 lunch: rice (slightly hard, coarse grains) (100g)+ celery/wax gourd/kelp/mushrooms/white radish (100g)+ green vegetables (/kloc-0)

15:30 pm: tomato/cucumber/kiwi (green)/pitaya/green apple (150g)+ corn (half)/soda biscuit (two slices)+walnut (two slices).

18:30 dinner: rice (coarse grains are slightly hard) (100g)+ fish/shrimp (80g)+ bitter gourd ... (100g)+ green vegetables (150g).

22: 10: milk (low fat and high calcium/pure milk) (250ml)+ oatmeal (20g)/4b90f603738a 9767032a57a051f8198618e 39a. x-BCE-process = image % 2f resize % 2Cm _ lfit % 2Cw _ 600% 2Ch _ 800% 2c limit _ 1% 2f quality % 2Cq _ 85% 2f format % 2Cf _ auto