There is only one sure fire way to lose weight. Be reasonable and practical - Try something, stick to it, if it works. As a first approximation copy the general

There is only one sure fire way to lose weight. Be reasonable and practical - Try something, stick to it, if it works. As a first approximation copy the general diet plan of someone who has lost weight. If you have personal test data that shows you're missing nutrients, experiment switching out foods for better ones. If/When your diet plan starts failing, tweak it, or try another one. Use your brain, don't eat like a 120lb woman if you're a 200lb man. I've lost about 100lbs following this very simple idea. Don't overcomplicate things by changing what is ALREADY WORKING by reading random studies/dissertations, unless you're VERY SURE that it applies to you - your specific lifestyle, your specific diet, workout, body type, etc etc. And even then, when it comes to dietary guidelines, there are no absolutes.