Brief Answer:
kindly find the answers below

Detailed Answer:
Hi
Welcome to HCM
Before addressing your query I need few more information like
What is your weight?
Height?
Your lifestyle is it sedentary?
Are you having any medical illness?


The principle of weight loss program rotate around the high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages.
Diet program when clubbed with physical activities, better results obtained. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency. Best is to consider combination plan that takes cardio and basic strength training into account.

Before providing the chart I'll mention few things that will be beneficial in weight loss.
1. Avoid empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be taken with caution.
2. Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
3. Fats and fried foods are full of flavors but at the same a time these foods provide quite high calorie post digestion.
4. Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack.
5. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours. You may divide the meals into small portions and have it at regular intervals.

Sample diet plan,
Early Morning -- black tea, Green tea, it is better if it is sugarless.or Detox your body with stomach cleanser like lemon water with honey, amla juice, aloe Vera juice etc.
Breakfast -- source of high fiber cereal like, oats, wheat flour, bajra, wheat flakes with high protein source like milk and milk product along with one fruit.
Mid-morning (Three hours after breakfast) – 5 to 6 almonds or one fruit
Lunch – start your lunch with the bowl of salad + one roti with bowl of vegetables + half bowl of rice + bowl of dal
Post lunch (one hour after lunch) – glass of buttermilk + one fruit
Evening snack – cup of green tea + sprouts be, one bowl.
Dinner – bowl of soup or bowl of salad 2 + grilled paneer (40-50 g)+ bowl of vegetable
Post dinner (half – one hour before going to bed) – one fruit (preferably papaya)

Hope this helps. I'll glad to address your further queries
Take care

---