You must calculate your daily calorie from the food consumed.
You should create a calorie deficit of 500 calorie and subtract them from the daily calories consumed.
The new value now becomes you daily requirement of calories.
You can vary your calorie deficit from 200 to 1000 calories.
Now prepare your diet from the recommended food.
You can plan your diet as per your daily schedule and percentage of physical work to be done through the day.
It is only after dedicated plan and calculation of daily calorie consumption will lead to a perfect diet for weight loss.
