any 1 know diet plan can help losing 20 kios

Enter your information here, let the program set your target calories, aim for that, if you exercise eat about 1/2 of those burned calories back until you see how your body reacts, and then either eat more or fewer of them. Read the sticky posts at the top of the getting started and general diet forums to more specific details.

Let me tell you. When I first started losing I found a diet plan online called the danish diet. I was some what heavy back then but managed to lose 16lbs in 2 weeks. Try it, it's challenging but if you complete it you will lose weight. After that I just focused on eating well, which takes more time but the results are long lasting. Hope this helps.

@ibtehal91 With only 1 post it tells me you are new to MFP.
Welcome to MFP and the Forums.

I recommend some good reads for you to start this journey as my "incredibly generic advice" when someone is new to MFP.

The-forum-survival-guide

http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/

At the Top of most Forums you will see a Discussion with the Words Announcement underneath them. As an example go into the General Diet and Weight Loss Forum.
general-diet-and-weight-loss-help

You will see 2 Announcement Posts ( Closed ) and a list of additional posts by members. If you open the Announcement Post you will see a list of Links to posts that are a great source of information.
most-helpful-posts-general-diet-and-weight-loss-help-must-reads

Of all the "Stickied" Posts these are some of the ones that I keep referring back to all the time.
important-posts-to-read
youre-probably-eating-more-than-you-think
A-guide-to-get-you-started-on-your-path-to-sexypants
how-and-why-to-use-a-digital-food-scale

A 4 part Blog about the power of habits.
The-power-of-habit-part-1-why-habits-matter-688130

I recommend the link below to Logging Accurately as it has been one I constantly refer back to.
logging-accurately-step-by-step-guide

Picking an item from the Food Database can be a challenge due to the huge number of Multiple entries with similar names.
Some of the Key things I look for is USDA in the name/description as this indicates that the person who entered it used the USDA Food search web site as a source. I will compare the MFP Nutrition Data to the USDA Data. If you look at the nutrition data and see multiple users have confirmed it then it's probably a good choice.

These are just a few of the many great posts that have been so helpful.