What to eat? 1. eat more food containing fiber: human dietary fiber is mainly contained in vegetables, low-sugar fruits and coarse processed cereals, the specific gravity of cellulose is small, large, occupying more space in the gastrointestinal, so that people have a sense of satiety, which is conducive to weight loss. After eating can stimulate the gastrointestinal tract, so that the secretion of digestive juices and gastrointestinal peristalsis is increased, which can prevent and control constipation in diabetes. The high fiber diet can slow down the absorption of sugar by delaying gastric emptying, changing intestinal transit time, and the formation of soluble fiber in the intestine as a gel. 2. drink more water A German research team after a long-term study, found that although drinking water for the reduction of calories does not materially help, but it can increase the metabolic rate. The study showed that for every 1.5 liters of water, it helps us consume an additional 17,400 calories. People often feel hungry, in fact, sometimes mistaking thirst for hunger. So, by drinking enough water, you can prevent overeating and control the dieter’s appetite from one side. 3. Eat more high-quality, low-fat protein. Protein can increase your metabolic rate. Fish, lean meat, milk, eggs, beans and soy products are protein-rich foods, and it is said that the smaller the animal protein, the better the protein. But from the safety and digestion and absorption factors, adults according to 0.8g/(kg.day) intake of protein is appropriate. China due to plant-based food, so the recommended intake of protein for adults is 1.16g / (kg. day). What not to eat? 1. Do not eat late night snacks and Western fast food. 2. Avoid fried and deep-fried foods. Egg yolk (1 egg yolk is equal to the calories of 6 egg whites), animal oil, high-fat and high-calorie foods. 3. Do not eat snacks containing high fat, high salt or high sugar. Such as: melon seeds, nuts, jelly, preserves (cakes and other desserts. 4. Do not more salt and more seasonings. Because salt can increase appetite, leading to excessive intake of food, will be easy to fat spices to throw away, such as salad dressing, sugar, etc.; How to eat? 1. eat three meals a day at regular intervals! (Starvation is strictly prohibited) 2. Eat slower. Chew slowly, extend the eating time can reduce appetite, (stomach full after the message of fullness to the brain takes 15-30 minutes minutes). 3. meal order first soup, vegetables, then grain plus vegetables, and finally meat, this order can make you eat more vegetables, less grain and meat. Avoid excessive calorie intake. 4. Choice of meat. Fish is best (low fat content, easy to absorb protein), followed by poultry, then lean, low-fat, low-cholesterol red meat. 5. Vegetables to eat. In addition to seasonal beans, young soybeans, yellow cauliflower too raw is toxic, the more raw the better. Vegetables are best served cold, cold with less oil, nutrition and good. 6. eat a good brunch, eat less dinner. Studies have shown that the French as a whole are thinner than the British, the study said that the French have taken in 57% of the day’s calories before 2 p.m., while the British only took in 37%, the rest of the calories will be left for the evening meal, so the secret is to eat dinner earlier, so that lunch becomes the main meal, and less dinner.