1. The staple food should be thick and thin, and eat as many coarse grains as possible.
For example, besides white steamed bread and rice, there are miscellaneous grains rice, steamed sweet potatoes, corn and yam in the canteen. You can eat flour and rice for two meals and corn or sweet potatoes for the other meal, or you can mix the thickness of each meal, such as steamed buns for breakfast, miscellaneous grains rice for lunch and steamed sweet potatoes for dinner.
2. At least two kinds of food per meal.
That is, staple food and protein-rich meat, eggs and milk beans, as well as vegetables, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and help to lose weight. Eat more green vegetables and lean meat.
3. Eat vegetables first, then protein and staple food.
Vegetables are rich in dietary fiber to increase satiety, so it is beneficial to lose weight to ensure protein intake when losing weight. Most vegetables have lower energy than staple food and protein, so drinking soup before meals can increase satiety, so you can eat less when eating.
4. Eat less high-calorie snacks
For high-calorie snacks such as cakes, the way to eat less is to buy and sell the smallest package and share it with friends.
5. Don't gobble, chew slowly.
Eating at a high speed will affect the digestive efficiency, chewing slowly will promote digestion and absorption, which will help to lose weight. In addition, chewing slowly will help to increase satiety.
The above is the way I know how to lose weight in the canteen.