Give me a basic diet plan (that works)

How much do you weigh?
How much weight do you want to lose?

 

All sorts of things he could do but if he doesn't train, then just lower his carbohydrate intake and exercise daily (at least a long walk).
Look on the label if you don't know what is high carbs etc. Ideally he wouldn't want to be taking in more than 1gram per lb of bodyweight carbs per day, that's a start. cut out alcohol, any fast food, any ready meals, any junk food, any sodas, any soft drinks.
Its a very vague question, you'll have to be more specific for more answers, or send me some money to make a specific plan

 

Just to add too this, when he does eat carbs try and make them complex carbs, such as brown rice,lentils, oats etc..

 

Tell him to eat a decent breakfast every day, summat like brown bread toast followed by porridge, and eat little but often throughout the day. apparently thats better than waiting hours for a meal then pigging out. and stay away from **** like takeaways.
try to have protein at every meal - eg milk or a boiled egg in the morning, chicken for lunch, beef or fish for dinner etc. this keeps you feeling fuller for longer

 

I've lost about 5kg in about 2 weeks
hoping to lose another 5kg so i can get to 60kg......and stay there!
but this was without any dieting at all just training
i want a detailed plan that I can follow ..... I need to get in shape for the new season in October so i have some time..

 

The more activity the better, as little as it may be on the days between. Even a brisk walk will help. The more your body MOVES the more it wants to lose weight to make things easier.
The less carbs you are taking it the more your body will be inclined to use fat as a fuel source. however you need to be taking IN some fat in order for this to happen. Nuts, avocados, olive oil, fish oil supplements (almost essential for fat loss, 6-10g a day is good) even some peanut butter (natural no added sugar). Protein with every meal, don't be afraid of the skin or fat on the meat, obviously don't eat a big chunk of crackling but like chicken skin, the fat on a frizzled up pork chop etc. Chicken, any fish, red meat not as much but definitely in there, But try and lower your carbs. Instead of jacket potato, try a sweet potato, it is lower carb and every little helps. If you have to have carbs sometime in the day, have them after your training or even before your training. So make that his tea after training, or the meal he has before his training. Don't have any bread or biscuits or sweets obviously, and sadly no pasta, rice either. Beans (kidney beans, butterbeans etc) are decent source of carbs when he is sick to death of sweet potato with his tuna!

If he stops having dairy, sugars and anything high carb he would drop 3-5kg in about a week just from water retention and bloat, he would feel bad for a few days but it gets the weight moving, he can try that. AFTER That, if he keeps it up and keeps his fat intake reasonable, he will be burning fat as a main source, but keep the protein high to maintain or build muscle. You will feel more tired after training, and you will feel hungrier throughout the day, but you won't starve and die and it comes with the territory, just a reminder. If you drastically reduce your carbs and you are not used to a meat with every meal style you might have some constipation or some "runs" but as its a short term diet it won't really do much damage, if you are really in bother and go a couple of days with no bowel movements take a herbal (gentle and natural) laxative, no harsh stuff. If you get the runs, it won't be like you have a stomach bug, just your poo will be a lot easier to flow I'll put it that way!

 

10kg in two weeks is a LOT of weight to lose and most of it will be temporary, if you want to lose a significant amount of weight then you take your time and do it properly, if you crash diet or whatever you are doing to lose more than 10% of your bodyweight in 2 weeks, then you will just bounce back.

 

You can't really give somebody a diet off the net or out of a magazine or whatever, it should be tailor made to each person for their goals, current weight, training etc etc. This is why these diets you find on the Internet are complete bull****. You can just take information like MrSmall said above and try to give some ideas.

 

In general, if it's man made, avoid it.

 

I've always find dieting advice so confusing but my trainer reall expalined a good diet to me and I have stuk to it and weight is just falling off.

Breakfast: Porridge/Weetabix with fruit
10am: Have a small meal, I have a bowl of oat granola with an apple and a bannana and some cashew nuts (you want protein every meal)
Lunch: Soup or anything healthy like that
3pm: Almonds and raisins
5pm: Salad
8pm: A hot meal.

I never get hungry now and the diet is real flexible.