I am overweight as per body mass index and get tired when walked more soo want reduce nd cut the fat soo please help with good veg. Diet plan to reduce body fat nd over weight!

Hi, small and frequent meals burn calories and this type of diet keeps you fit. It includes a 6 meal pattern where you will have breakfast, mid-morning snack, lunch, evening snack, Dinner and bed time snack. The break fast will be typical indian type as you wish, have a fruit by 11 as a mid morning snack, lunch again can be of your choice, evening snack can be a oats porridge or sprouts and dinner again is of your choice but for weight management its better to replace major amount of carbohydrate with protein. Bed time snack can be milk or butter milk. Mid morning and evening snacks are interchangeable and you should mind your portions of each meal with healthy options. Include high fibre foods like whole grains, legumes and pulses, vegetables, fruits and skimmed milk, lean meat, skin out chicken, fish, salads, beverages like green tea, lemon tea, buttermilk. Avoid refined carbohydrates, oily and fried foods, butter, ghee, red meat, junk food, carbonated beverages. Stay hydrated all the time and take stairs instead of lift. Give a gap of 2 hours between dinner and sleep and start walking, brisk walk if possible 2 km a day initially and increase 1 km every week. Use honey and lemon in the morning which boosts your immunity and metabolism. In a healthy way you can reduce 2 kg per month and more than that may lead to muscle loss too. By following the correct schedule you can see the difference.