alt Hacker NewsYou can just cut ultra-refined foods i.e. junk foods. No one is getting obese from lentils, broccoli and apples. Even so, avoiding weight gain is one thing and losing weight is another. While it helps to increase ratio of protein and fiber intake for satiety, that in itself does not guarantee a caloric deficit, which is what is necessary for weight loss.
If your primary macro consumption is fat, your body will enter a state of ketosis burning fat instead of glucose. As long as your calorie intake of fat is less than your basal metabolism corrected by some factor, you will lose weight and feel satiated - you do not need to follow a calories restriction. Believe me - I tried both ways and the ketogenic diet never left hungry - always satiated.