Start by reducing whatever you eat normalcy to 3/4th or 1/2. Have this routine for a week. Completely stop sweet stuff. If you need to have some sugar like I do , just take 1 tsp of sugar is morning in your tea and your day will go smoothly & it’s wont affect your diet also.
Once you get in a routine , this is what you can do !
breakfast - boiled egg or fried egg or omelette done in a few drops of oil on a non stick pan. you can 1 or 2 toast of bran bread too.
Now at 10 or 11 am have a fruit like apple or any other fruit. don’t starve yourself
lunch - have chicken tikka with a small roti or just have a nicely grilled chicken breast fillet or a nice channa chat or you can even have grilled chicken or any other meat burger too.
dinner - whatever is cooked at your home , have it but in small quantity. Try to have some fruits too.
before going to sleep you can a glass of skimmed or fat free milk. Now this is against the normal theory of not having anything after 7 or 8. But I believe it give you nutrition & strength plus you don’t go to sleep hungry. When I go to sleep hungry I wake up with a head ache.
I followed above schedule for 4 months and lost 30 kgs