your body mass index within obesity range, so I recommend you to lose weight gradually through several phases
:I'll give you a moderate calorie diet, follow it as a first stage
.In the morning on an empty stomach : 2 cups warm water with a squeeze of lemon juice
After 1 hours ( breakfast ) : 2 slices of whole grain bread + 3 tps red kidney beans or 1/2 cup hummus with 1tsp olive oil or 3 tps of beans with a squeeze of lemon and little of salt, vinegar, green onions + 1cup of vegetables (slices) + 1cup low-fat milk
After two hours : 1 cup of green tea with ginger or cinnamon or a 1cup soaked cumin with lemon
After two hours : 1 serving fruit ( apple / orange / grapefruit / guava cup of strawberry) or 1/2 cup of orange fruit juic
After two hours :1,1/2 cup of lintel or cooked white beans +2 cups of green salad (add tsp of olive oil) + 4-6 tps of rice (cooked) or whole grain pasta or corn or 2 slices of whole grain bread
After two hours: 40g nuts or 1cup of popcorn + 1 serving fruit
After two hours ( dinner , preferably before 3 hours from bed time ) :1 cup low fat yogurt with a squeeze of lemon +1 pieces of whole grain biscuits or 1 cup green salad with 3 tps of red kidney bean or two tablespoons of oat mixed with 1/2 cup low fat milk
stay well .
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