Lose weight

This is just an Example of about 500 calories diet
 
To lose weight there is a simple rule : you have to burn calories more than you eat so your diet is so important
and there is more then one diet, there is a lot .., there is a diet can make you lose a few pounds in a week and there is a diet can make you lose one pound every day and this is the fast one and it is not so healthy so i don't like to use it with someone just in some cases and i have to be the supervisor on it so if someone need it badly just contact me ....
so i'll give you a how to diet should be (this is just an example of about 500 calories)
The breakfast : a glass of 0% fat milk about 200 ml (about 7 ounce) with one piece
                          of toast and 2 white eggs
                          or 200ml of orange juice (natural) or grapefruit with one piece
                          of toast and 2 whit eggs
                          or fruit salad (without bananas, grapes, avocado ) with a yogurt

Lunch : a green salad  with 100g chicken breast (cooked without any fat source)
            except olive oil
            or green salad  with 100g turkey   with orange juice (natural) and apple
            or steamed or boiled vegetables with 100g chicken breast or turkey whit apple
            or green salad or steamed or boiled vegetables with 100g fish with an apple

                                                                           
Between meals : you can est one apple or carrots, cucumber, tomato...any green vegetables and any fruit except bananas, avocado, grapes ..

                                                                                     

Dinner : just green salad or fruit salad and a yogurt 
                                     

                                                         

Note : during this diet there is no sugar or fat and all carbohydrate are just from fruit and vegetables
           and of course yogurt is a diet yogurt  

           Take a multivitamin