Keep a food log.
“For individuals who are trying to lose weight, the No. 1 piece of advice based on these study results would be to keep a food journal to help meet daily calorie goals. It is difficult to make changes to your diet when you are not paying close attention to what you are eating…” https://www.eurekalert.org/pub_releases/2012-07/fhcr-wtl070912.php
Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests.
- “Study of nearly 1,700 participants shows that keeping a food diary can double a person’s weight loss. The study found that the best predictors of weight loss were how frequently food diaries were kept and how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records.” https://www.sciencedaily.com/releases/2008/07/080708080738.htm
It’s the 90’s, use an app to log your food.
“We believe — and medical studies prove — that the best way to lose weight and keep it off is to simply keep track of the foods you eat. Gimmicky machines and fad diets don’t work, so we designed a free website and mobile apps that make calorie counting and food tracking easy.” https://www.myfitnesspal.com/welcome/learn_more
And finally, just eat Real Food.
“If you eat food direct from nature, you don’t even need to think about this. You don’t have to worry about trans fat or saturated fat or salt… If you focus on real food, nutrients tend to take care of themselves. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.” https://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/
P.S.: If we had to choose one eating plan, This Would Be It.