My opinion is the only reliable way to lose weight (other than ozempic) is to eat in such a way that regulates satiety such that you don't feel hungry when losing weight.

Intermittent fasting + lower carb + whole foods can do this. But the trick is satiety in any one person is regulated by multiple processes. I doubt there's a one size fits all and probably the problem gets harder the more satiety is dysregulated.

But I think any approach aimed at undereating in the sense of being hungry is not likely what people who lose weight successfully are doing. Or at least those who avoid rebounds. You'd instead want to find something that is highly satiating and satisfying and that also can't be overeaten.

Example: almonds may be high satiety by some technical definition. But is is very very possible to eat past hunger with them.

In my own experience it is very difficult to eat too much steak. I find it delicious but simply couldn't past a certain point. Others have reported similar results by adding lots of potatoes.

I don't guarantee success by targeting satiety but I think it's worth trying rather than calories or weight directly. At some level you need to roughly figure out macronutrients to know where you can err but anytime I've lost weight it's been by focussing on type of food rather than amount. But strictly so.

Re potatoes: https://slimemoldtimemold.com/2022/07/12/lose-10-6-pounds-in...