People cannot lose weight with crash diets- the body goes into famine mode, and burns less fat. Whats needed to lose weight is a permanent lifestyle change.

Everything we eat is either fats, carbohydrates, or proteins. Too many carbs cause insulin/sugar problems; and we know what fats can do. As a percent, ultra- lean proteins ought to be high-over 40% of the diet. The body cannot easily convert excess proteins into fat. The percent of fat consumed should be between 10-25%.

(This is controversial-many people think that the Mediterranean diet is best, with its abundance of hi complex carb pasta, olive oil, vegetables, and red wine... However, recent data suggests that a higher protein intake can help with weight loss).

To lose weight, a high protein breakfast must be eaten (eggs, fish, chicken, beef, pork). If you skip breakfast, your body will develop insulin/sugar crashes, and this can cause weight gain.

An approximate number of daily calories that your body needs can be calculated if you learn your body mass index. Use this number as a target.

To live a long and healthy life, regular exercise (NOT jogging-this destroys the ankles and knees) combined with eating 'live' things- fresh fruits and veggies- is essential.Organic produce should be consumed....if its not organic, soak the food in water for several minutes- merely rinsing for a few seconds won't get rid of the pesticide residue, and even then there will still be poisons in the food.
(I hate dead canned vegetables- yuck).

Cereals and grains have fallen under some suspicion-humans evolved over a one million years time frame, and during this time they never ate that much grain. We only began wheat, rice, and millet cultivation about 12,000 years ago...so the idea is that our bodies are not adjusted to eating grains.
I love whole grain breads and will not give them up, but as with everything else, moderation is the watchword.

Visualize the end result, always.