Setting weight loss goals and recommendations for a balanced diet

**Set weight loss goals**

The goal is to lose 0.4-0.9 kg per week. This means reducing your daily calorie intake by 500-1000 kcal. You can reduce your total daily calorie intake using:

1. Control your calorie intake.

2. Increase exercise.

3. Take a two-pronged approach: control your diet and increase your exercise.

*Note: Even when trying to lose weight, your daily calorie intake should not fall below 1000 kcal (unless under the supervision of a healthcare professional), as this can lead to malnutrition and harm to your health. Furthermore, pregnant and breastfeeding women should not attempt to lose weight, and individuals with long-term or chronic illnesses should only undertake a weight loss plan under the guidance of a doctor or nutritionist.

Say Goodbye to Exclusion

**Dietary Recommendations:**

*A balanced diet: Consume whole grains, meat, dairy, vegetables, and fruits daily.

*Reduce total fat intake. Choose skim or low-fat milk and low-fat cheese, avoid fried and greasy foods, and cook with less oil.

Choose low-fat carbohydrate foods, such as noodle soup, white rice, whole-wheat bread, and unfilled bread. For women, each meal should be equivalent to half a bowl to a bowl of rice; for men, each meal should be equivalent to one bowl to one and a half bowls of rice.

*Eat 113-170 grams of lean meat or skinless chicken daily. Choose low-fat cooking methods such as steaming or poaching. Use a non-stick pan with less oil.

* Drink 1-2 cups of low-fat or skim milk daily. If you don't drink milk, you can choose calcium-fortified soy milk.

Weight Loss D

*Women should ideally consume no more than 1 teaspoon of cooking oil per meal. Men should consume no more than 2 teaspoons.

Eat more vegetables cooked with less oil. A small dish can be eaten at lunch or dinner. Approximately 300 grams of vegetables are needed per day.

Eat 1-2 pieces of fruit daily, such as oranges, apples, and pears.

Drink 8 glasses of fluids daily, preferably water.

*Avoid consuming excessively salty foods, such as pickled foods, ready-to-eat foods, or excessive seasonings. High salt intake can cause the body to retain excess water.

Limit foods high in sugar, such as candy, desserts, and sugary drinks.

**Example of a balanced diet (1)** (This can be used as a reference when compiling a diet plan)

1000 First Day Card

1 slice of breakfast cereal

Lunch: 1 teaspoon peanut butter, 1 cup skim milk, 1 serving of tofu skin udon soup noodles

Green tea is optional for dinner.

Stir-fried Beef with Bok Choy: 40g lean beef (raw).

(Low oil) 240g heart, 1/2 teaspoon vegetable oil

3/4 bowl of white rice (135 grams)

1 orange

the next day

1 cup of skim milk for breakfast

30 grams of corn flakes

1/2 banana

Lunch: 1 bowl of wonton noodles

One plate of blanched Chinese kale (oil-free)

Dinner: Steamed grass carp with preserved mustard greens (7.6g, raw)

Blanch 100g baby bok choy, 1/2 teaspoon vegetable oil

3/4 bowl of white rice (135 grams)

1 orange

Dir 22 (weight loss)

**Sample Balanced Meal Plan (2)** (Can be used as a reference when compiling a meal plan)

Day 3

1 slice of breakfast bread

1 teaspoon of fruit

1 cup of skim milk

Lunch (2 slices of whole wheat bread, low-fat cheese)

1 sandwich slice, 2 tomato slices, lettuce

1 slice of cucumber, 2 slices of cucumber, 1 teaspoon of vegetable butter)

1 cup lemon tea (with 1 packet of sugar)

Dinner: Stir-fried chicken strips with asparagus (100g asparagus)

(Less oil) Chicken strips (skin removed) 76g

3/4 bowl of white rice (135 grams)

1 orange

1200 kcal

Day 1

1 slice of breakfast cereal

1/2 teaspoon vegetable butter

1 cup of skim milk

Lunch: 1 serving of tofu skin udon noodle soup

Green tea at will

One cup of skim milk for afternoon tea

Dinner: Stir-fried beef with bok choy (76g lean beef, raw) and bok choy (lightly oiled).

200g, 1/2 teaspoon vegetable oil

3/4 bowl of white rice (135 grams)

1 orange

Say goodbye to mixing

**A balanced meal plan example (3)**

1 cup of skim milk the next day

30g of breakfast corn chips

Lunch: 1/2 banana

One bowl of wonton noodles for afternoon tea

Dinner: One plate of blanched kale (oil-free)

One box of low-fat cheese (150 grams)

Steamed grass carp with preserved mustard greens (114g, raw)

1 teaspoon of vegetable oil

100g blanched baby bok choy

3/4 bowl of white rice (135 grams)

1 orange

Day 3

1 slice of breakfast bread

1 teaspoon of jam, 1 cup of skim milk

Lunch (2 slices of whole wheat bread, 1 slice of low-fat cheese)

Sandwich slices, 2 slices of tomato, 1 lettuce leaf

2 slices of cucumber, 1 teaspoon of vegetable butter)

1 cup lemon tea (with 1 packet of sugar)

1 banana

Afternoon tea low-fat cheese, 1 box (150g)

Salty Fat Dií

**Sample Balanced Meal Plan (4)** (Can be used as a reference when creating a meal plan)

Dinner: Stir-fried chicken strips with asparagus (100g asparagus)

(Less oil) Chicken strips (skin removed) 76g

1 teaspoon of vegetable oil

3/4 bowl of white rice (135 grams)

1 orange

1500 kcal

Day 1

2 slices of breakfast bread

1 cup of skim milk

1 teaspoon of jam

Lunch: 1 serving of tofu skin udon noodle soup

Green tea at will

One cup of skim milk for afternoon tea

1 banana

Dinner: Stir-fried beef with bok choy. 76g lean beef (raw), 200g bok choy (with a little oil), 1 teaspoon vegetable oil.

1 bowl of white rice (180 grams)

1 orange

the next day

1 cup of skim milk for breakfast

50g of corn flakes

1 banana

Lunch: 1 bowl of wonton noodles

One plate of blanched Chinese kale (oil-free)

[Ask about obesity again]{.underline}

**Sample Balanced Meal Plan (5)** (Can be used as a reference when creating a meal plan)

Afternoon tea low-fat cheese, 1 box (150g)

4 sesame soda crackers

10 grapes

Dinner: Steamed grass carp with preserved mustard greens (114g, raw)

1 teaspoon of vegetable oil

100g blanched baby bok choy

1 bowl of white rice (180 grams)

1 orange

Day 3

One bowl of fish porridge for breakfast

One cup of Horlicks (with 1 teaspoon of sugar)

Lunch (2 slices of whole wheat bread, 1 slice of low-fat cheese, 2 slices of tomato, 1 lettuce leaf)

sandwich

(1 slice of cucumber, 2 slices of cucumber, 1 teaspoon of vegetable butter)

1 banana

Afternoon Tea Low-Fat Cheese (1 box)

2 sesame soda crackers

Dinner: Stir-fried chicken strips with asparagus (100g asparagus)

(Less oil) Chicken strips (skin removed) 76g

1 teaspoon of vegetable oil

1 bowl of white rice (180 grams)

1 orange

DIY Weight Loss

**Sample Balanced Meal Plan (6)** (Can be used as a reference when creating a meal plan)

1800 kcal

Day 1

2 slices of wheat bread

1 slice of breakfast ham

1 cup low-fat cheese, 1 sheet skim milk, 1 serving of tofu skin udon noodle soup

Lunch: 4 pieces of cucumber sushi

Green tea at will

Afternoon Tea Low-Fat Cheese (1 box)

1 banana

Dinner: Stir-fried bok choy with beef (114g raw)

(Low oil) 200g of bok choy

1/2 teaspoon vegetable oil

1 bowl of white rice (180 grams)

1 orange

the next day

1 cup of skim milk for breakfast

50g corn chips, 1 banana

Lunch: 1 bowl of roasted chicken noodle soup

Afternoon tea low-fat cheese, 1 box (150g)

4 sesame soda crackers

10 grains of rice

Goodbye Y

**Sample Balanced Meal Plan (7)** (This can be used as a reference when compiling a meal plan)

Dinner: Steamed grass carp with preserved mustard greens. Oil: 1.14g (raw) 1 teaspoon

Blanched baby bok choy and 100g of cooked rice

1 bowl of oranges (180 grams)

Day 3, 1

2 slices of breakfast bread

1 teaspoon of luncheon fruit, 1 teaspoon of luncheon fruit, 1 cup of luncheon fruit.

Afternoon tea peanut butter skim milk

Dinner sandwich (2 slices of whole wheat bread, low-fat)

1 slice of Horlicks banana cheese, 2 slices of tomato,

1 leaf of low-fat cheese lettuce, 2 slices of cucumber

Sesame soda crackers, stir-fried chicken tenders with asparagus (1 teaspoon vegetable butter)

(Less oil) 1 cup (1 teaspoon sugar)

1 bottle of vegetable oil, 1 box of 4 tablets

100g of white rice and asparagus

Chicken strips (skin removed) 7.6 grams 1 teaspoon

1 bowl (180 grams)

1 orange