I am not a doctor but I am suggesting you according to what i know. You must count your regular calories on a normal day. Like one roti would probably be 200 calories, etc. if you google how many calories in banana, bread, etc, you will find many websites that will give u the calories information. So on a regular day if your calories are around 2000 then to lose weight, you must lower ur calories to 1600 or 17000.
There are some general rules that you should follow:
1)Protion control is the best device. If you want to eat rice, dont eat a plate full, only eat half of it.
2) Reduce (dont eliminate) carbohydrates like meat and grain from your deit.
3) Take frequent
meals. Meaning dont eat 3 times a day. Eat 5-6 times a day but make ur meals small
4) If you want to be successful in your diet, you must have a good/heavy/healthy breakfast (I dont meant paratha with oil). Dont ever skip breakfast. It could be skim milk + banana or skim milk with cereal or oatmeal, etc. Having a good breakfast gives u energy and small+frequent meals increase ur metabolism (meaning they help to burn ur caloires faster).
5) For lunch, eat alot of salad and you can accompany that with a light sandwich. Take a small snack between lunch and dinner. It could be fruit or skim milk.
6) Dont eat dinner late. Eat at 7pm at the latest. Again eat something that's low in carbs. Dinner should be lightest meal of ur day.
If you can walk then try walking 1-2 miles per day. You can try jump rope in ur house. It's effective i believe.
The reason for taking small frequent meals is that they help to burn ur calories faster. Also, dont eat the same thing everyday. SURPISE ur body. If u have only one routine, that lowers ur metabolism.
Also, the best way to diet is "diet in a way that u can sustain". If u crash diet, ur fat is gonna come back to you as soon as u go back to ur eating habbits.
On nadia khan show, a dietian came and gave info about jhatka diet. I haven't tried it but u may find it useful. http://vidpk.com/view_video.php?vid=28857