早上6点多钟起床后喝了半杯白开水。
早上7:30在饭堂吃早餐，吃了6个瘦肉韭菜饺子和三条叉烧肠粉，饱饱的感觉，厨房未煮好蔬菜，我又赶时间准备开始工作，没更多的蔬菜吃。
工作与昨天的差别不大，有走动的机会。
中午在家里吃饭，还是先吃蔬菜差不多到饱，再吃了几小片瘦肉，最后吃了三五口白饭。有饱的感觉。
晚餐在饭堂吃了一点点蔬菜和一小块鸭肉（皮油骨丢弃）、两口饭，回家后，净吃蔬菜到饱。
据我找到的信息，减肥应该是缓慢地减才是对的，例如每月减1千克或2千克，没有问题，关键是养成健康的饮食习惯。减肥减得太急，可能会中毒伤肾，脂肪分解后会产生一种有毒物质，这种有毒物质浓度过高会令肾超负荷而受损。
After getting up at 6 o'clock in the morning, I drank half a cup of boiled water.
At 7:30 in the morning, I had breakfast in the dining hall. I ate 6 lean meat leek dumplings and three pork sausages. I felt full, and the kitchen didn't cook the vegetables. I was in a hurry to get started, no more vegetables.
The difference between work and yesterday is not big, there is a chance to move around.
Eat at home at noon, or eat vegetables almost to the full, then eat a few small pieces of lean meat, and finally ate three or five white rice. Have a feeling of fullness.
Dinner in the dining hall to eat a little vegetable and a small piece of duck meat (skin oil bone discarded), two meals, after returning home, eat vegetables to full.
According to the information I found, weight loss should be slow to reduce it. For example, if you lose 1 kilogram or 2 kilograms per month, there is no problem. The key is to develop healthy eating habits. Losing weight is too urgent, it may poison the kidney, and a toxic substance will be produced after the fat is decomposed. If the concentration of this toxic substance is too high, the kidney will be overloaded and damaged.
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