The Quaker's name for Sunday

Breakfast: as usual;

Lunch: about three-quarters of the usual;

Dinner: substitute fruit for dinner (or vegetables are feasible, just don't eat rice).

the next day

Breakfast: as usual;

Lunch: about half of usual;

Dinner: substitute fruit for dinner (or vegetables are also feasible, just don't eat rice like the first day, so that your stomach can get used to eating less and being less hungry).

Day 3: Start eating black rice to lose weight.

Eat only a small bowl of black rice porridge for breakfast, lunch and dinner. Drink more water when you are hungry, and eat a small amount of fruit if you really can't. In other words, black rice cooked into rice is easier to eat, and satiety is better than porridge.

Day 4 to Day 7: Same as Day 3.

You can eat other things, but remember not to overeat or eat too much as usual. You can only be seven points full, otherwise the previous efforts will be in vain and the weight loss effect will not be obvious.