The invention discloses a food suitable for obese and overweight people and a making method thereof and a weight and health management method. The food comprises vegetable protein, puffed grain particles, sugar alcohol matter, resistant dextrin, dietary fibers, yeast glucan, gamma-aminobutyric acid, haematococcus pluvialis, chopped nuts, quick-frozen fruit particles, edible glycerinum, vegetable oil and the like. According to the food, a user can be helped to achieve the weight losing aim fast without taking weight-reducing medicine or being on a diet, meanwhile, the health condition of the user can be effectively improved, especially the health condition of users suffering from high blood pressure, hyperlipidemia and hyperglycemia, the fatty liver, gout and other metabolism diseases is remarkably improved, especially in cooperation with the weight and health management method, the weight losing and health condition regulating effects are more remarkable, meanwhile, the raw materials are wide in source, cost is low, the preparation process is simple, and large-scale production is easy.