Diets that restrict the intake of certain foods and can cause a deficiency of vitamins, minerals disrupting the body function. Therefore, an ideal diet for weight loss should be balanced, ie, should contain a little of each nutrient.
The secret is in the amount of food to be consumed daily. To lose weight effectively and safely you need a varied diet!

Note the type of diet below:

Calorie diet of approximately 1200 kcal

Breakfast
milk (1 cup) w / breakfast
bread (1 slice or ½ unit)
light margarine

Snack
fruit

Lunch
rice (3 tablespoons)
chicken, steak or fish grilled or baked (1 medium fillet)
cooked vegetables (3 tablespoons. soup)
salad (leaves) at will

Snack
tea at home with toast (2 units)
ricotta

Dinner
idem lunch or vegetable soup w / meat

Obviously, the food above is just one example, the diet should be individualized and appropriate to the needs and habits of each person.

In addition to controlling total calorie intake should be decreased as fat, so controlling the rate of cholesterol, helping to reduce the risk of cardiovascular problems.

To succeed in weight loss, there must be a change in diet, with changes in eating habits by making the habit of eating a healthy attitude.

Tips for safe weight loss:

Packed in 4, 5 or even 6 meals daily;
Make every meal with calm, sit down to eat and chew well, it helps digestion and increases satiety;
Take plenty of water (about 2 l / day), but avoid taking it with meals;
Avoid fried foods and foods high in fat and fatty meats, cream …;
Preferably then the meats, grilled or cooked;
Leaves can be eaten at home, because they have a very low calorie;
Fruits should also be part of the menu, as are sources of vitamins;
Pasta can be consumed, but rather with fresh tomato sauce or sauce, usually based sauces of cream cheese and leave the dough very caloric;
Preferably white cheese, avoiding the more yellow they are more caloric;
Where can lights consume foods or diets, they can actually assist in weight control, but still not overdo the quantities;
Tea and coffee with artificial sweeteners can be consumed at will.
The secret is to lose weight with balance, following the guidelines of the food pyramid and controlling the amount of food eaten.