Let's talk about breakfast, eggs, preferably boiled, and only eat egg whites. Because egg yolks are high in calories, you can add a glass of milk or soybean milk. About noon. If you feel a little overwhelmed at night, eat dinner early and add some fruits and vegetables. The human body still needs a little fat, so it is necessary to ensure energy for one day. On this basis, replace greasy and high-calorie foods with fruits and vegetables to eat. Be careful not to eat fruit with high sugar content. Try to boil it in water instead of frying it in oil. And light seasoning, less essence, forget where I read, monosodium glutamate is gaining weight or something. I forgot. Anyway, it's better not to play it. Drink more water, exercise more, and eat cucumbers if you want. It's best if you can stick to it. If you can't stick to it, do a cycle, such as eating for six days and leaving one day for a little adjustment, or don't eat anything too greasy or too high in calories.
I made it myself. I hope it works for you.