What we eat if i want to lose 20 kg of weigt?

Mediterranean diet: Low fat, low carb diet rich in veggies, grains, and fruits, and less animal protein.

Healthy choices: Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Do both cardio & weight training.