I suggest eating some cereal too early, protein, and milk. You can eat some meat at noon, of course, it is best to eat soda meat. Eat vegetables (cooked) at night, and ensure protein and beneficial fat every day. If you don't eat meat for a while, you will find that your hair will fall off and your skin will become rough. It mainly depends on the time of food intake, that is, before 4 o'clock, most of the calories of the day are topped off, and starch food is not eaten or eaten less at night. Don't use fruit. It's all water I have tried the best and healthiest one, and I won't rebound too much if I stick to it. PS: Change other exercises appropriately, otherwise it seems ineffective. You can do some aerobics, which will be visually effective. And you'd better pull down your tendons after running, or you'll become a radish leg.