The main principles of dietary structure are low carbohydrate, low sugar, low fat, high dietary fiber and high quality protein.
Dietary advice:
First, vegetable recommendation: mainly green leafy vegetables. Such as: Chinese cabbage, green vegetables, spinach, pea tips, leeks, bitter vegetables, lettuce, bitter gourd, cucumber, kale, broccoli, Chinese cabbage, green peppers, pickled peppers and bean products.
Based on the principle of low salt and low fat, cooking methods are not limited. (high uric acid, gout, don't eat spinach, soy products, etc. ).
Can't eat: fresh beans such as pumpkin, potato, yam, taro, carrot, sweet potato, corn, green beans, broad beans and red beans.
Second, fruit recommendation: carambola, peach, papaya, tomato, jujube, strawberry, apricot, green banana, orange, kiwi, orange, kumquat, apple and pear. It is recommended to eat an apple every day.
Can't eat: loquat, watermelon, pineapple, Huang Xiangjiao, mango, litchi, plantain, sweet persimmon, cherry and grape.
Third, meat recommendation: mainly fish, edible fish, prawns, crabs, shellfish, beef and chicken (peeled).
Can't eat: animal viscera, skin, fat, etc.
It is not difficult in sports. Jump three groups: 60 times, squat three groups: 20-30 times.
Not less than 4 times a week; Each group rested for 1-2 minutes and kept the heart rate up to (220- age) ×0.8.
Living habits depend on the individual, don't stay up late, quit smoking and limit alcohol, sleep regularly, adjust mood and so on.
In short, after strict diet and exercise, you will lose weight obviously. All the patients I treated weighed more than 20 kilograms in the first week. Because there are so many things to pay attention to, I can only give you a general diet structure and exercise. It is not difficult to lose weight. Good luck.