If possible, drink soybean milk and eat one or two slices of whole wheat toast for breakfast. At worst, use less than half a steamed bread, eat a small tomato raw, and change some lovely ones.

Lunch, a small bowl of rice, a small portion of beans, fried tomatoes, sliced vegetable soup (less meat), stewed eggs.

An apple

Dinner is rice soup or porridge, olive vegetables (sold in supermarkets), small portions of leeks and fried mushrooms (mushrooms are also ok) if necessary, and bananas are added one hour later. Note that you can only eat 60% to 70% full at around 8 pm.

If possible, it is very useful to drink a small cup of yogurt before going to bed.

If you don't feel too hungry at lunch, you don't have to eat too much, but you don't have to go on a diet. You must have breakfast, even if you don't eat all day. You must have breakfast.

Don't eat if you can't eat snacks, don't eat when you walk, and don't eat outside. Just pretend that there are no snacks in this world.

In that case, it should be effective in two weeks. I am now 165, and this is how I lost my 50 kg weight. I used to weigh 55 kilograms.