The basic idea

© Flammarion

A gentle, 'comfort' diet (1 400 cal/day) which will see you lose between 4 and 5 kilos in the first month, and then depending on how you stick to it and how you react to it, between 3 and 4 kilos a month after that. The diet is based on variety and balance.

Stick to the recommended portion sizes (125g for meat, 175g for fish, 125g for yoghurts, 25g for cheese, 150g for fruit) and the ingredients, and just divide among the number of people you're cooking for.

Limit salad dressing and sauces to 1/2 a tablespoon max. 
Drink as much calorie-free drinks as you like. Drinking lots will suppress your appetite too. 
Use spices, herbs, flavourings etc as much as you want, to give extra colour and taste to your meals.