To lose weight you should first ensure the intake of these basicnutritions

We can divide food in daily life into 4 major categories: Cereals, protein, fruit and vegetable category, oil and grease.

1, staple food: the grain is our staple food, is the main source of heat, should accounte for about 60% proportion of food energy.

2, protein: fish, lean meat, eggs, dairy products, soy products are rich in protein. Nutritionists recommend, normal human should have daily intake of 50 grams to 100 grams of livestock meat or fish, 50 grams to 100 grams of soy products, 1 ~ 2 eggs and 1 cup of milk.

3, vegetables, fruits: vitamins, inorganic salts, trace elements and cellulose in human body mainly come from vegetables and fruits. Average daily intake of fresh vegetables should exceed 400 grams, the amount of fruit should be more than 200 grams  and it is more appropriate to eat fruits 1 hours after meal.

4, oil and grease: some people think that there are high fat, cholesterol content in oil, easy to catch arteriosclerosis, coronary heart disease. However fat has many important physiological functions, such as to provide heat for the body, promote the absorption of fat soluble vitamins, provide the unsaturated fatty acid. 1 gram of fat daily intake according to per kg of body weight is appropriate, including 25 grams of cooking oil.