Load up on fresh whole foods: veggies, fruits, beans/legumes. Cut back on everything else. Limit processed and packaged foods that have loads of preservatives and additives. Eat whole grains, brown rice or quinoa. Stay away from processed flours and sugars. Cut back on cheese and dairy as they are full of fat. Cut out excessive use of fatty spreads, dips, dressings, oil and deep fried foods. Cut out as much sodium as possible. Cut out all caffeine (tea, coffee, soda).
Bake, Grill, Saute, Steam!
My diet consists of almost all whole fresh foods. 50-60% Veggies (half fresh, half cooked), 25-40% Fruits (5-8 servings), 10-25% beans/legumes (1 cup), small amount of nuts/seeds (1-2 oz), and loads of fresh and dried herbs and seasonings (salt free).
About once a week I may use 1 tbsp olive oil. And rarely, have half a slice a bread or some bread crumbs if baking.
I don't count calories, am never hungry, don't have cravings, and have had consistent weight loss.
I cut out anything I felt was linked to me becoming fat in the first place. Cookies, cakes, crackers, pie, ice cream, cheese, milk, bread, pasta, rice, sugar, salt, meat, oil, butter, etc. All gone. I also weened myself off caffeine over four days (going from 4-6 cans of diet coke a day to 0). I had headaches for 1-2 days, but I have been caffeine free since then.
I have never felt so at ease with my diet. I almost feel guilty by how much I do eat.
I have a 44 oz smoothie for breakfast (3-4 servings veg, 3-4 servings fruit) made in the blender. Then I have a giant salad for lunch (fresh greens, some nuts, and fruit chopped up, no dressing). Dinner I have cooked veggies, some beans/legumes, and maybe a small salad. And dessert I have fresh fruit (Banana, pineapple, tangerines).
I'm not advocating being a vegetarian (though I am a vegetarian). You can still have lean meat, but you should use it sparingly when dieting. (2-3 times a week) and red meat (not more than 4 oz) only once a month.
If you want more info on how I eat, you should check out Dr. Furhman's book "Eat to Live"