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from " Zone meals in seconds" ( also see  帶狀飲食 by 聯經出版)

1. Try to decrease or eliminate starch from your meals. Substitute vegetables and fruits for much of the bread, pasta, rice and potatoes.

2. Try to learn simple cook for yourself.

3 . hand-eye method, divide your plate into thirds. 1/3 place low fat protein+2/3 vegetables and fruit. + a dash of fat, such as olive oil or nuts.

4. Eat 3 meals + 2 snacks(  mid-morning or mid -evening) eveyday.

5. Don't let more than 4-5 hours fo by before eating lunch.