Three meals a day, healthy eating
Since I started to exercise, I have relative control over my diet, but I don't calculate calories. As long as I eat healthy nutrition, I don't have a big oil. I can see the effect by sticking to it.
自从我开始锻炼，我对我的饮食有了相对的控制，但是我不计算卡路里。只要我吃健康营养，我就没有大油。我只要坚持，就能看到效果。
The principle is: high protein, low calorie and less oil, eat less meals (4-5 meals a day to see the intensity of exercise).
原则是：高蛋白、低热量、少油，少吃三餐（每天4-5顿，看看锻炼强度）。
1, protein
蛋白质
Beef, chicken breast, peeled chicken leg, duck breast, peeled duck leg, egg, fish, shrimp, and a variety of seafood. Fish and shrimp contain high quality protein.
牛肉，鸡胸肉，去皮鸡腿，鸭胸肉，去皮鸭腿，鸡蛋，鱼，虾，以及各种海鲜。鱼和虾含有高质量的蛋白质。
Edible method: can be marinated and fried, boiled, personally like fried, seasoned black pepper, a little salt.
食用方法：可腌炒、煮，个人喜欢炒、调味用黑胡椒、少许盐。
Tofu, dried tofu, soy milk, etc.
豆腐，豆腐干，豆浆等。
How to eat: Boiled, steamed.
吃法：煮，蒸。
Skim milk, yogurt, etc.
脱脂牛奶、酸奶等。
2, vegetables and mushrooms
蔬菜和蘑菇
Broccoli, asparagus, cauliflower, Chinese cabbage, lettuce, colored pepper, peas, melon, celery, tomato, etc.
西兰花、芦笋、菜花、大白菜、生菜、花椒、豌豆、甜瓜、芹菜、番茄等。
Mushrooms, Flammulina, Coprinus, Black fungus, etc.
香菇、金针菇、鸡腿菇、黑木耳等。
How to eat: Boiled, steamed, seasoned with a pinch of salt, cumin or a little soy sauce.
食用方法：煮，蒸，用少许盐，小茴香或少许酱油调味。
3, high quality carbohydrates
优质碳水化合物
Oatmeal, brown rice, buckwheat, purple potato, yam, sweet potato, potato, corn, etc.
燕麦片，糙米，荞麦，紫薯，山药，甘薯，马铃薯，玉米等。
Edible method: steamed, boiled.
食用方法：蒸熟，煮沸。
4, fruit vitamins
水果维生素
Try not to eat high-sugar, eat bananas, oranges, blueberries, lemons, white dragon fruit, kiwi, etc. High-sugar fruits such as watermelon, red dragon fruit, apples, pears, etc. can be mixed with celery, flaxseed, etc. Vegetables or low-sugar fruits are juiced together.
尽量不要吃高糖，吃香蕉，橘子，蓝莓，柠檬，白火龙果，猕猴桃等。高糖水果如西瓜，红火龙果，苹果，梨等可与芹菜，亚麻籽混合蔬菜或低糖水果一起榨汁。
5, grease
油脂
Olive oil, coconut oil, corn oil, some nuts contain high quality oils.
橄榄油，椰子油，玉米油，一些坚果含有高品质的油。
Persevere, time will give you the answer.
坚持不懈，时间会给你答案。