Egg

Must eat with yolk. Eating only whites is low in calories,
but the fat in yolks is more beneficial to weight loss
by making them release less insulin.

Zero-calorie soft drink

Zero-calorie soft drink is sugar-free, but aspartame, artificial sweeteners,
eventually leads to the synthesis of fat by stimulating insulin secretion.

Greasy meat including pork belly or boiled beef/pork slices.

Never mix rice or noodles together.
(Not to eat a little rice, but not to eat it completely.)
pork belly 500 kcal 〈 pork belly 400 kcal + rice 100 kcal
This causes more weight gain. Also, do not allow ribs or seasoned meat.

Fruit

Relatively sweeter fruits, including mangoes, pineapples, peaches and grapes,
are not recommended. Fructose is one of the most fattening sugars and
is not recommended as well.

Dairy product

Milk and yogurt particularly are prohibited. (including cereals)

Baked sweet potato, fried potatoes with an air flyer

These foods gain more weight than the same weight of sweet potatoes and boiled potatoes.
They are denatured at high temperatures, making the blood sugar level higher, insulin higher, and fattening foods.

Coffee

Black coffee (Americano) is permitted only when it does not affect sleep.
Limit the amount of coffee you drink even if too much coffee doesn't affect your sleep.
Do not exceed three cups a day.

Water

Caffeine-free tea, such as soda water or barley tea,
is recommended for those who hate to drink plain water.
Eating with Apple cider vinegar after meals also helps you lose weight.
Apple cider vinegar must be organic and be with the mother.
(When the mother is contained, this condition is written on the surface
of the vinegar like "with the mother" in English.)
Coffee, green tea, black tea, and mate tea may be consumed as favorite foods,
but do not drink as a substitute for water.
(Caffeine causes dehydration)

Carbohydrate, Sugars

Simple carbohydrates and simple sugars, such as bread, rice cake, cookies, candy, ice cream, and noodles are never permitted.
They gain more weight than other foods with the same calories.

Snack

Fruits and nuts are allowed, but you should eat with your meal
as part of meals.

Vitamin B1

It is good to supplement vitamin B1 for those who usually eat
a lot of sugars and alcohols.

Potassium

Smaller Potassium can lose its energy metabolism, so you should eat enough Potassium-rich vegetables.
Kale typically can be eaten in the form of raw, powders or juices,
but should be avoided by blanching it in water (Water solubility increases losses)

Fruit juice

t's absolutely forbidden. If you are going to eat fruit, you should just eat fruit.
Especially, fruit juice is never forbidden.

Meal

It is not necessary to eat three times a day. At the same daily intake,
fewer meals are more effective at weight loss. For example,
eating 500 calories twice per 1,000 calories is more effective
than eating 200 calories five times each.
The Media often show how to share meals 5~6 times
a day without being hungry, but it is really not an effective way.

Time to eat foods

There is no difference in calories between eating at noon and eating at midnight.
(It's important what you eat.)

Amount of exercises

It is difficult to recover the wrong meal by exercising.
A lot of exercise has reduced calories, but it’s no use eating too much again.
First it works only when you exercise, based on your diet meal plan.
The goal may be to lower insulin levels with constant exercise.

Protein

Whey protein should be avoided.
It is effective in increasing muscle mass but also increasing fat.