WHAT TO EAT 

• Oats (prevents body from storing fat)
  
• Raisins
• Prunes
  
• Fruits (avoid melons. eat more apple)
  
• Vegetables
• Nuts (walnuts,pecans,unsalted peanuts)
• Beans
  
• Whole grain bread
• Chocolate (eat it twice a month especially dark chocolate. chocolate can actually help in weight loss!! but please dont eat too much of it)
• Green tea (green tea is realllllyy good)
• Most fish (eg: tuna, salmon, sardine)
• Non-fat/low-fat dairy product (non-fat milk, non-fat yoghurt, low-fat cottage cheese etc. but dont take too much of it.)
• Spices (spices is hot so it will help you to burn fats. Eg: cinnamon, pepper, hot mustard)
• Skim milk
• Egg white
  

WHAT TO AVOID

• Fast food
• Rice (avoid eating rice. twice a week is ok)
• White bread
• Carbonated drinks
• Sugar
• Salt
• Doughnut
• Cake
• Candy
• Ice-cream
• Pasta
  
• Fruit juice (most of it contains a lot of sugar)
• Full-fat dairy product
• Mayonnaise
• Energy bars (unless you are an athlete)
• Granola bars
• Roti canai!
• Kuih-muih!!
• Egg yolk
• Heavy salads dressing & sauce