Hello!
Thank you for writing.
I suggest you a diet high in
proteins and low in carbohydrates and fats and exercise. Proper Food Choices: Quality protein, green and fibrous vegetables, nutrient dense fruits, good fat. Your protein should preferably come from organic whole food sources - fish, pastured eggs, legumes and dairy. Note that dairy protein, particularly whey, isn't just ok for IF, it actually enhances the benefits you get from fasting via its unique content of immune supportive, anti-inflammatory, and tissue regenerating nutrients which include bioactive peptides, leucine, and calcium.
For fiber and carbs use whole and fibrous plant foods such as greens, cruciferous vegetables, roots, legumes,
corn kernels, wild rice, oats and barley. A good method is intermittent fasting. To fast for 14 hours a day. So eat lunch after 14 hours of lunch, eat breakfast. As an example, if you need to lose 50 pounds, you'll need about six months of intermittent fasting, after which you can return to regular eating, or a fasting variation, as desired. So you can stick to this for 2-3 months every day and then eat normally and exercise.
Best regards.