Eating habit suggestions: The effect of eating small meals and frequent meals will be very good, breakfast must be eaten, and the amount should be small and rich, and the staple food should be replaced with grains as much as possible. Lunch and dinner should be less greasy, and it is best to replace staple foods with grains. There are also more fruits and vegetables, develop the habit of drinking water, do not wait until you are thirsty to drink water, fried foods, sweets, snacks and puffed foods, all kinds of drinks, which are very unhealthy for the body, it is recommended not to eat.

Try to go to bed before 23:00, according to your specific situation, the following recipe can be changed, try to control the diet as low as low or no oil and salt, if the lunch and dinner dishes are oily and salty, you can prepare a bowl of hot water to shake off the excess oil and salt, and eat it. Tomatoes (supplement vitamin C and nourish the heart), cucumbers (inhibit fat synthesis), and chicken protein (high protein, low fat) are high-nutrient and low-calorie foods that can be supplemented at any time when you feel hungry.

The volume of a man's fist is about equal to = 100g of vegetables and whole grains or 200g of protein * If you prefer not to eat it, you can eat it according to the type: for example, you can eat staple foods, meat and vegetables at noon. Try to get as close as possible in grams to get the best effect.

Specific diet plan (based on height 170 and weight 75Kg)

Monday

Wake up: 280ml of boiled water (can be replaced with light honey water) 7--8 o'clock: Breakfast: boiled eggs (1 whole egg) 102g cereal (choose plain oatmeal), one orange. Around 12 o'clock: Lunch: 161g whole grains or pasta or rice, protein: 124g chicken breast is preferred, vegetables are served with it: a tomato, cabbage 175g around 16 o'clock: Additional meal: 200ml of skim milk bag or 1 chicken egg white, 36g of nuts. Around 18 o'clock: Dinner: 131g of staple whole grains or pasta or rice, vegetables: pumpkin, fungus, etc. 116g Around 21-22 o'clock: Extra meal: 160ml of skimmed milk, half a corn (you can skip it if you are not hungry)

Tuesday

Wake up: 280ml of boiled water 7--8 o'clock: Breakfast: 102g oatmeal, 1 chicken egg white, 2 slices of bread. Around 12 o'clock: Lunch: 161g whole grains or pasta or rice, protein: chicken breast 124g Vegetables: cucumber is preferred, 175g of stir-fried lettuce (less oil, less salt) Around 16 o'clock: Additional meal: 1 cup of skim milk, 36g of nuts. Around 18 o'clock: Dinner: whole grains or pasta or rice 131g, vegetables: first choice carrots, cabbage 116g Around 21-22 o'clock: Extra meal: 1 mango, 1 chicken egg white (if you are not hungry, you can skip it)

Wednesday

Wake up: 280ml of boiled water 7--8 o'clock: Breakfast: 2 slices of whole wheat bread, a cup of skim milk, an apple. Around 12 o'clock: Lunch: whole grains or pasta or rice 161g, protein: beef 124g preferred, vegetables: loofah preferred, fungus 175g Around 16 o'clock: Extra meal: a cup of oats, an orange. Around 18 o'clock: Dinner: whole grains: 1 sweet potato, vegetables: broccoli, etc. 116g. Around 21-22 o'clock: Additional meal: a cup of yogurt, half a corn (you can not eat it if you are not hungry)

Thursday

Get up: 280ml of boiled water 7--8 o'clock: Breakfast: 102g of whole grain porridge, one corn, one tomato. Around 12 o'clock: Lunch: whole grains or pasta or rice 161g, protein: fish 124g, vegetables: cabbage, lettuce, eggplant 175g Around 16 o'clock: Additional meal: one nut, one cup of yogurt. Around 18 o'clock: Dinner: whole grains or pasta or rice 131g, vegetables: pumpkin, bitter gourd, etc. 116g Around 21-22 o'clock: Extra meal: 1 egg white, 1 mango. (If you are not hungry, you can not eat)

Friday

Wake up: 280ml of boiled water 7--8 o'clock: Breakfast: a bowl of oatmeal 102g, 1 egg white, half a corn. Around 12 o'clock: Lunch: whole grains or pasta or rice 161g, egg white: beef 124g Vegetables: spinach first, seaweed 175g, around 16 o'clock: additional meal: nuts 36g, a cup of skim milk. Around 18 o'clock: Dinner: whole grains or pasta or rice 131g, vegetables: 116g broccoli, carrots, etc. 21-22 o'clock: additional meal: 2 slices of whole wheat bread, a cup of yogurt (you can skip it if you are not hungry)

Saturday

Wake up: 280ml of boiled water 7--8 o'clock: Breakfast: a bowl of multigrain porridge 102g, 1 egg white, an apple. Around 10 o'clock: Additional meal: 95g oatmeal, one banana. Around 12 o'clock: Lunch: whole grains or pasta or rice 161g, egg white: chicken breast 124g, vegetables: one cucumber, winter melon 175g. Around 16 o'clock: Additional meal: a banana, a bag of skim or low-fat milk Around 18 o'clock: Dinner: 131g of whole grains or pasta or rice, vegetables: preferable seaweed, 116g of beans, around 21-22 o'clock: Additional meal: a glass of skim milk, 1 egg white. (If you are not hungry, you can not eat)

Sunday

(You can eat a casual meal with high calories) Get up: 280ml of boiled water around 8 o'clock: Breakfast: a cup of skim milk, one corn, 2 egg whites. Around 10 o'clock: Additional meal: a cup of oatmeal. Around 12 o'clock: Lunch: whole grains or pasta or rice 161g, main course protein: preferred fish, beef 124g, vegetables: preferred celery, lettuce, carrot 175g, around 16 o'clock: additional meal: 1 orange, 36g nuts. Around 18 o'clock: Dinner: whole grains or pasta or rice 131g, vegetables: broccoli is the first choice, fungus 116g Around 21-22 o'clock: Additional meal: half a corn root, 1 egg white. (If you are not hungry, you can not eat)

No matter what fitness and diet plan is implemented, it needs to be modified according to its own situation