Follow the link to plan your diet.
It may be added that there is no conclusive evidence as to why some put on weight and how some never gain.
It is attributed to genes,ethnicity as well as diet.
Essential is that you do not go starving in the name of diet.This might result in your losing essential factors that constitute your health.
Suggested course is that you burn your energy by your accustomed activity.If you have sedentary habits, take a walk;walking should be at your normal pace, not jogging;walk till you think you can,no fixed distance is indicated.preferable walk in the early morning.
Most importantly,DO NOT GO TO CLINICS, which offer slimming courses, as it is not supported by hard science.
A relative of mine expired because of a dieting clinic.
Preferable you avoid non vegetarian food.avoid junk food and snacks.
For more details read my blogs filed under ‘Health’