You don't have to strictly follow a meal plan to lose weight. Positive results can already come from small changes in your eating habits, and results will be visible after the first week.

Before starting any diet, you must be aware of the importance of consuming enough fats, proteins, vitamins, and minerals. Only a diverse diet is a healthy diet. Do not compromise your health for the sake of losing weight.

Fruit
Fresh fruit is better than cooked or frozen fruit, with the best choices being apples or strawberries, while it's advisable to avoid those high in sugar, such as pears or bananas.

Veggies
Eat as much vegetables as you want, as you don't need to worry about gaining weight from them. Ideally, consume plenty of green vegetables.

Starch
Limit yourself to one serving of starch per day. If possible, have it for breakfast or lunch. Additionally, reduce the usual serving size by half: half a potato or half a cup of whole grain cereals.

Proteins
Nutritionists recommend that each meal includes at least 80 to 100 grams of protein. Include egg whites, chicken, fish, lean pork, or legumes in your diet. These are foods that will keep you full for hours.

Dairy Products
Drink at least 2 cups of cow's or soy milk daily. Additionally, you can have 2 cups of yogurt or buttermilk. Be cautious not to overconsume dairy products.

Healthy Fats
Healthy fats can be found in avocado, olive oil, nuts (pumpkin seeds, flaxseeds, chia seeds), and fatty fish (tuna, salmon, sardines, herring, trout, mackerel are rich sources of unsaturated fatty acids). Healthy fats are also found in soy and almond milk, tofu, and nut butter (peanut, almond, walnut, or macadamia butter).