Personal opinion: the real exercise to lose weight is not about eating less, but will eat, how to eat, what to eat. Dietary nutrition should be balanced, other nutrients here will not talk more, mainly for a few big.

Breakfast: eggs, milk or soy milk, fruit, whole wheat bread or cereal and nuts

Lunch: staples, red meat, vegetables and fruits

Dinner: staples, vegetables and fruits

Bedtime: yogurt

Breakfast should be nutritionally balanced but also requires a rich, contains high protein, carbohydrates, calcium and other nutrients, nuts mainly to provide vegetable Nuts provide mainly plant fats, not too much animal fats. Lunch should be sufficient, 7, 8 points full, like 10 am and 3, 4 pm or so can add meals, a small amount of nuts and fruit supplements. For dinner mind a small amount, take fruit etc. instead altogether. A cup of yogurt before going to bed helps digestion and absorption in the stomach and intestines, which helps in weight loss.