fruit can't be used as a substitute for dinner, because fruit is high in sugar, so it is recommended to use it with coarse grains, such as brown rice and coarse oats, soaked and cooked with rice. In addition, sweet potatoes such as potatoes and sweet potatoes are easy to convert into sugar because of their high starch content, so it is recommended to eat them in moderation during weight loss. Stay full at 7 or 8 o'clock for dinner, don't eat after 7 o'clock in the evening, especially quit midnight snack. This will help you lose weight.