For weight loss one has to ensure that the calorie input in body is less than calorie output. Typically when one gains excess weight , there is substantial fat stores in our body. These excessive fat stores need to be burnt or mobilized to achieve good health and weight loss. The calorie deficit created, by careful diet planning should be done by an expert Nutritionist. This deficit is covered up by using fat stores to provide the energy needed by body.
In order to lose weight healthily your diet should include food items from all major food groups ie Carbohydrates, fat, protein , vitamins minerals and water.
Carbs are found in whole grain, rice, potato , breads etc. Fats in butter ,ghee cooking oils, nuts and oil seed. Protein in pulses , dal, soya bean, milk and milk products . Vitamin and minerals are found in fresh fruit and vegetables. The right balance of these items in your diet should be planned by an expert in the field for achieving weight loss.