I would like to lose about 8-10 kgs(15-20 pounds) reasonably fast but safely, could someone give me a basic diet (to tailor to my own likes dislikes ect) and workout plan, by the way I don't have access to a gym.
Basically, you should spread your calories out over 5 to 6 small meals. Over the course of the day you should get approximately 40% of your calories from low glycemic index carbohydrates such as oatmeal, red potatos, whole wheat pasta, and vegetables.
Also, 40% of your calories should come from lean sources of protein such as fish, chicken, soy, and lean beef.
The final 20% of your calories should come from good fats.
If you follow these rough guidelines, you should be able to eat plenty of great tasting foods and lose weight at the same time.
