I have a student whose weight has been reduced from 180 to 130 kg. You can learn from his diet. The staple food is mainly coarse grains, such as corn. He seldom eats rice and flour, raw carrots, cucumbers, tomatoes and lettuce, or drinks with juice. If you eat meat, it is mainly chicken breast and fish and shrimp, and there is no oil. It is just right to cooperate with proper exercise, such as walking home from school.