TO LOSE WEIGHT CORRECTLY AND KEEP IT OFF PERMANENTLY
Ensure that your meals are nutritionally well balanced and that you eat adequately each day. Food provides you with energy (expressed as kilocalories or what we commonly refer to as 'calories') which fuels your daily activities and here's how much you need. Every adult requires to consume approximately 2000 calories (kilocalories) daily. When you wish to lose weight, you need to reduce the intake by 500 calories each day which means you should follow a 1500-calorie diet.
Following a low calorie diet doesn't mean eliminating certain foods or cutting out meals. Instead, a diet should be a part of your lifestyle, a way of living, eating the correct way and cultivating habits that will stay with you for a lifetime. A well-balanced diet gives you optimal energy and nutrition for maintenance of your body cells, tissues and organs and supports normal growth and development.

A HEALTHY BREAKFAST

The old saying goes…

'Have breakfast like a king, lunch like a prince and dine like a pauper'. However you should not forget the importance of nutritious snacks that often keep you going till the next meal.
Breakfast is a very important meal of your day which weight watchers find easiest to skip to cut down on their calories. The reality is that you have been fasting since dinner and your energy reserves are low in the morning. Begin your day with a high carbohydrate and high fiber breakfast to give you a good start and keep your energy levels perked up till lunch.
A good breakfast keeps you alert and energetic throughout the day. Above all it keeps you away from bingeing on high calorie mid-morning treats which can lead to unnecessary weight gain.
A balanced breakfast should provide you
About 25% of your daily calorie intake
A mix of carbohydrates, proteins and fiber e.g. Nutritious Stuffed Idlis or Muesli
A serving of fruit
Plenty of fluids

LUNCH
Lunch should be the largest meal of your day after breakfast as your body has time to digest it properly since you are active and on the go. For many of us, a big lunch simply isn't practical, especially on working days. Nevertheless even a light lunch should be nutritionally balanced and sustaining enough to keep your energy levels up till the evening. Try out the Hariyali Dal with Saatdhan Parathas along with a wholesome salad. When choosing your lunch, plan ahead about what you're going to have in the evening so you don't double up or miss out on any nutrient.
A balanced lunch should provide you
A large proportion of your daily calories
A balanced combination of carbohydrates, proteins, vitamins, minerals and oil
Plenty of fiber which comes from raw salads

SNACKING SENSIBLY
Snacking between Meals. When you are on a weight reduction diet, you tend to get hungry faster, so snacks become an increasingly important part of your diet. They add on to your overall nutrient intake and must be selected carefully. Include foods like Sprouts Chaat, fresh fruits, whole wheat bread sandwiches or try some interesting snack options when you feel hungry. There is also an entire section on Any Time Munchies that you can prepare ahead of time and eat on the run. Select snacks that are low in calories but are nutritionally adequate and tasty enough to tickle your taste buds.
Avoid foods like wafers, popcorn, aerated drinks, pastries, chocolates, mithai, white bread, etc, which provide you with only unnecessary calories and very few nutrients.
An ideal snack should comprise of a few calories to keep you satiated till your next meal and provide you
A mix of cereals and pulses
Vegetables and/or fruits