All fresh fruits and vegetables.

Eat well but only when hungry and not more than thrice a day. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. To have more satisfaction out of ur food, Chew each morsel at least 32 times. This will also activate ur body to generate signals of hunger/fullness. Obey these signals. Do not go on fast or starvation diet.

Nothing other than water in between.

No special diet, call it by any name or program helps as one cannot adopt them on permanent basis. Diet pills are chemicals and per se bad and shud be avoided unless the doc considers it necessary looking at ur condition.

Take light exercises and brisk walks for 30 min.regularly preferably on empty stomach and twice a day.

U will achieve what u have not even dreamt and that too in a reasonable time and hassle free.

Be patient and not in a hurry.

U cannot choose spots for reduction.

This schedule can be adopted on permanent basis to lead a healthy life and maintain weight.

multi grain bread and bran flakes
fresh fruit and vegetables such as carrots, tomato’s celery,
I personally love bing cherries and fresh peaches and melon such as Indiana Canteloup which will be coming in to season in about July.
buy skim milk instead of whole because it has the same nutritional value except no fat compared to lots of fat
Low fat yogurt
chicken breast and fresh fish are very nutritious. I like salmon and tuna. I usually eat a chicken breast with some whole grain rice and salsa with a serving of vegetables or huge salad. I try to keep romaine lettuce and salad fixins in the fridge with low fat or no fat dressing such as raspberry vinegarette or no fat catalina, or no fat ranch.
Try to purchase foods which are fresh as compared to canned because they have more nutritional value.
Also. watch for items on sale and stock up

Blueberries
Brown Rice
Eggs
Fish (Salmon)
Skinless Chicken Breasts
Veggies
Sweet Potatoes (Yams)