People with high fat should control side dishes and not eat pure sugar and sweets, such as potatoes, cream of wheat, jam, candy, honey, fruit juice and so on. Carbohydrates are easy to digest, not resistant to hunger and hydrophilic, not conducive to rapid weight loss. In the weight loss process, should also be appropriate to control the amount of staple food, if the original meal size is large, you can use the decreasing method, and gradually will be the staple food control in the 250 to 300 grams or so, and can only eat a seven or eight full, and chewing and slow swallowing.

Controlling staple foods and limiting pure sugar and sweets. If the original amount of food is large, the main food can be used to reduce the method of decreasing, three meals a day minus 50 grams. Gradually, the staple food will be controlled at about 250-300 grams per day. Chew and swallow slowly, and develop the habit of being seven to eight minutes full. Foods that contain too much starch and are very sweet, such as sweet potatoes, potatoes, lotus root powder, almond tea, jam, honey, candies, candied fruit, cream of wheat, fruit juice, etc., should be used sparingly or not at all. It is best to mix coarse and fine grains for staple foods.

Reduce the supply of calories, resulting in a negative balance between calorie supply and demand gradually reduce the calorie intake to 60% to 70% of its normal needs, under the close supervision of a doctor, extremely obese people should be used from the beginning of a reduced calorie diet. The normal rate of weight loss is usually 2-3 kilograms in a month. Wasting away too quickly can cause adverse physiological reactions.

Improve the supply of protein appropriately. If there is no heart and kidney and other comorbidities, 1.5-2 grams of protein per kilogram of body weight can be supplied. Protein has a high special power effect, can increase the caloric consumption, is conducive to weight loss. Fish, shrimp, chicken, rabbit, animal offal, etc. are high in protein and low in fat, and contain fewer calories than pork. Soy products with less oil are also a good source of protein and are good for lowering blood lipids.

Enough vitamins, trace elements and dietary fiber. Use more fresh vegetables and fruits and consume more algae to increase the supply of vitamins, minerals and dietary fiber, which is good for increasing satiety, maintaining normal metabolism, lowering blood lipids and preventing comorbidities.

The unbalanced dietary structure of calories mainly comes from three major categories of nutrients: sugar, protein and fat. If the same weight to calculate calories, sugar and protein contain the same amount of calories, fat contains more than twice the amount of calories above them, so eat food with high fat content, the most calories, but also the most prone to obesity.