The important part is to not restrict foods but maintain a calorie deficit to lose weight which means you should be burning more calories than you eat. This is the only theory actually worked out for me. So here’s a sample of the meals I took on an average day:
My breakfast: 2-3 idlis with chutney or sambar (1 bowl)
My lunch: Small portion of rice with steamed veggies
Snacks: Any fruit whatever is available
My dinner: Usually two chapatis with dal or one dosa.
Pre-workout meal: Just simple water
Post-workout meal: Nothing specific, but if I am hungry, I grab a fruit.
I indulge in (What you eat on your cheat days): Junk food was what landed me in the terrible situation before so I avoided it completely. I had homemade meals and made good swaps to cut down on calories.
Low-calorie recipes I swear by: Idlis with chutney
This is a simple diet and it’s worked for me but it differs for each person. You can add healthy and less calorie food items to this diet and change this according to your convenience. The important thing is to be in a calorie deficit.