Anyone else ever get that question and not really have an easy answer? LOL sure would save a lot of time if I could say South Beach or something. You know, one of the things that I think hurts most peoples chances of long term fitness is trying to find a "diet".
Everyone had different likes and dislikes in food so it is hard to recommend a menu for someone. However, if you understand healthy eating and good food choices, you have an infinite amount and variety of food choices at your disposal.
What has worked for me is understanding good nutritional information, exercise, adding lots of physical activity that I enjoy to my daily life, the concept of calorie density and volumetrics and a willingness to try just about any new food. Having a food log and great support forums have been critical to my success as well. There is a good book for visual people like me that makes volumetrics very easy to grasp. It is "Picture Perfect Weight Loss" by Dr. Shapiro.
It is not a diet, but a great way to learn about good food choices. I have gotten into exercise so much, I am studying to take my ACE certification to be able to do personal training. Not that I plan on quitting being and IT manager, it is just fascinating stuff and I want to be able to help people with fitness. Having been over weight for so long, I really want to help people anyway I can in the fight for fitness.
The last thing I would say is eating healthy does not have to equal not loving what you eat. You can make it so that you LOVE what you eat and lose weight. You are only limited by your imagination. The recommended percentages for fat is 30% or under, protein 15 to 35% and the rest carbohydrates. It is not recommended to go under 15% of good fats as fat is an essential nutrient in your diet. What works best for me because I do a lot of resistance training is hitting about 20% fats, 35% protein and 45% carbohydrates. It is easy to create and find things you love that will have you hit those ranges.
Here are a few things that I like a good bit. I make a really healthy great tasting Red Beans and rice that uses brown rice - a good size portion - more that enough for dinner comes to only 380 calories and right at 14% fat. I cook a lot of good chicken and fish. I limit my red meat consumption. When I do eat steak, I get very lean cuts of beef. Top round is one of the leaner cuts - then trim off any visible fat. Use great marinades to keep the steak moist and tender.
For ground beef in stuff like chili - I use 94% lean ground beef. Brown it then drop it in a colander. Run hot water over it to remove about 20% of the fat then add it to your recipes. Spices are your friend.
I make a mean Chicken Florentine. Grilled chicken with Cajun seasoning, served on a bed of fresh cooked spinach with a low fat tomato sauce with sauteed garlic all topped with reduced fat Parmesan cheese.
Subway - any of there 6" under 6 grams of fat sandwiches on wheat, no mayo or cheese but all the veggies - good stuff.
I have about a million other things that I love to eat that are good for me.
LOL for a guy that could not boil water 2 years ago, I have turned into regular Chef Boy R Dee
I wish you all the best!