Nutrition to Lose Weight
The number of calories advised to a person for weight loss would depend on different factors like age, sex, physical activity, present/previous medical history and lifestyle. But in general a weight loss of ½ kg per week is recommended for which about 400-450 calories should be made deficit from your current caloric intake (even more or less according to your current dietary intake). Along with counting calories one more important thing to keep in mind for weight loss is exercise. When you combine diet and exercise as a means of weight loss then it is the healthiest combination by which you can keep it off forever by making certain lifestyle modifications.
Cereals and grains would provide you approximately 100 calories per serving (30g) with about 1-2 g proteins.
Pulses and legumes would provide 100 calories per serving (30g) and about 7 g protein (20 g of soybean would provide 100 calories and 9 g protein). Fruits and vegetables are generally low in calories and proteins but provide good amount of other nutrients like fiber, vitamin A, vitamin C, sodium, potassium, phosphorous, calcium, magnesium and manganese. Fat provides 9 calories per gram and sugar provides 4 calories per gram with no other significant nutrients. Just counting calories is not the only part, it is very important to see from which source these calories are coming that is from fats, proteins or carbohydrates and how many nutrients it is getting along.