Article in English: A recent study from the NIH in the UK found that on average, people who eat a low carb diet as opposed to a low fat, carb-focused diet lose more weight, maintain their weight better, and have greater loss of unhealthy cholesterol. If you want to lose weight without putting in much effort, switching to a low-carb diet (less than 40g of carbs a day) is probably your best bet.  Good sources of lean protein include chicken without the skin, turkey, salmon, anchovies, sardines, tofu, edamame, soy nuts, almonds, walnuts, and peanuts. Try meals like turkey-sausage and eggs, spinach salad with yogurt dressing, or pan-seared chicken with a side of broccoli. Low carb diets work by switching your body over to using fat as an energy source instead of carbs. This means that you can eat loads of fatty meat if you want to but the less fat you take in, the more of your existing fat will get burned. Choosing lean proteins will give you the greatest weight loss effect but you can balance with red meat and fatty protein once you reach a weight you're comfortable with. About 50% of your diet should come from one of these protein sources. Vegetables should make up about 30% of your remaining diet. These can be tricky though, since some contain a lot of carbs themselves. Focus on really nutrient-rich vegetables with as few carbs as possible. Good options include spinach, broccoli, kale, brussels sprouts, and swiss chard. These foods can all be eaten with a healthy, low carb diet. However, you'll want to choose which ones you eat carefully and not eat them in too great a number. Your diet should remain focused on meat, nuts, and vegetables.  Dairy is a common staple of a low carb diet. However, dairy products are relatively light on nutrients so don't consume a lot of these. Make the dairy products that you do eat relatively low in fats, by choosing low-fat options. Cottage cheese is a good example.  You can still eat grains on a low carb diet but you'll have to eat only small portions. Choose nutrient-dense grains with a high...

Summary in Chinese:
多吃精益蛋白质。 多吃蔬菜。 谷物、水果及乳制品的量要控制好。 少吃糖和对身体无益的脂肪。 学会控制饭量。