Brief Answer:
You need to decrease the total amount of food intake.

Detailed Answer:
Thanks for asking on HealthcareMagic.

You gain weight when the total amount of energy taken in as food is greater than the total amount of energy expenditure throughout the day. Whatever you are taking, you should reduce your daily calorie intake by 500 to 1,000 Calories per day to lose about 0.5-1 kg weight per week. Diets containing 1,200 to 1,600 calories per day are often effective for weight loss. Take small but frequent meals rich in green leafy vegetables as well as plenty of fruits and fluids.

The diet plan can be something like:

Breakfast
* High fibre cereal (like XXXXXXX flakes, oats, muesli, porridge, etc) + 200ml skimmed milk + 1 tsp sugar
* 200ml fruit juice
* A mug of tea/coffee

Mid-morning
* Item fruit
* Drink

Lunch
* Sandwich: 2 slices granary bread + chicken or veg stuffing
* Mixed salad
* Good sources of protein such as eggs, poultry without skin, lean meat, and fish
* Low fat / low sugar yoghurt (curd)
* Drink

Mid afternoon
* 2 oatcakes or home-made easy flapjack
* Item fruit
* Drink

Evening Meal
* 120g chicken breast or 140g white fish or 120g lean meat
* 2-3 tblsp rice or 2 cupfuls cooked pasta or 1 medium potato
* Loads of veg or large salad

Evening
* Item fruit
* Drink

Hope that helps.

Regards
Dr. Kunal Saha

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