The scientific principle of reducing fat diet is to control the total energy intake and keep the intake of protein, fat and carbohydrate balanced. Daily carbohydrate intake accounts for 45%~65% of the total food, protein intake accounts for 15%~20% of the total food, and fat intake accounts for 15%~25% of the total food.

The following is a diet plan designed according to the above principles. The daily total energy intake is 1500 calories.

Breakfast: oatmeal/miscellaneous grains porridge (50g oatmeal/miscellaneous grains), yogurt (150ml) and fruit (1).

Lunch: rice (50g), vegetables (150g), lean meat/fish/chicken (100g), tofu/yuba (50g).

Dinner: cold konjac (50g), tofu/eggs (100g), vegetables (150g) and fruits (1).

It is suggested to drink more than 2L of water every day, avoid foods with high oil, sugar and salt, and choose brown rice, black rice, beans and vegetables with high fiber, such as celery and spinach, which will help to lose weight. At the same time, pay attention to the law of diet, avoid hunger and lose weight, coordinate exercise and diet, and aim at healthy fat loss.