Generally dieting means to people that one should take only vegetable, fruits etc., to reduce intake. For anything ultimately the calorie consumed is important. If you are planning for 1500k.cal or 1800k.cal per day, divide it in to 5 small meal. So instead of 3 large meal you can have 5 small meal which will give you the satisfaction of eating through out the day. So for each meal you can consume 300 k.cal. Is it not? One should take care that this total calorie for the day is balanced with corb. protein, fiber and fat. The dieting person must not starve for anything and he can have mental satisfaction that he can eat as a normal person, but reducing calorific value of the dish. So that he will also sit with others who are eating normal and eat his dish with a small quantity and this dish itself is made to give minimum calorie for the measure he takes. To fill stomach he can supplement with raw vegetables and fruits etc., For example ½ cup Uppma is only 85 k.cal ( ½cup = 100ml.volume cooked uppma. I have given the measurement in ‘keeping fit’) Same thing applies to Oats. Oats is very rich in carbohydrate. But if you have the correct quantity it will not put weight.. what is low calorie food and what is high calorie food: Eating stomach full but the calorie consumed is well below the divided proportion for the meal is low calorie food. Taking less quantity and having desire to take but not possible since the calorie value has exceeded the proportioned limit for the meal is high calorie food. You must be calorie conscious. Just for a change you can have pizza,(685kcals. For a double cheese pizza), as a meal and control total calorie for the day within 1500kcals.. One should not get frustrated in living because of dieting. Similarly dieting person, if not a diabatic, can gift himself with a burfi of badam of 40 gms, which is about 100kcal. But these gifts should be considered if you achieved your goal for a month or for a defined period. This will help you to have enthusiasm in dieting. For this only I gave the alphabetical calorie sheet (which I collected for 6 months). One can decide about their goal and they them selves must fix a target of their weight. And referring to my chart and low calorie recipe one must decide of their own diet chart. I am just telling how much items one can make with out oil, and how they can make a high calorie dish in to a low calorie dish. It is the duty of the individual to decide according to his/her requirement, life style and work pressure what to eat and how much cal. to eat. I think now dieting persons will have some encouragement towards their efforts to reduce weight. I am personally following the above rule with the help of my family members and successfully reduced weight about 3kgs per month.