Basically, ideally, 5 small meals as day with equal part lean protein and complex carbs, about the size of the palm of your hand. Drink about six to eight glasses of water. Avoid cream for coffee, salad dressing, sugar, and fat. It is better the exercise also, but the weight will come off even without exercise.
Among the proteins, skinless chicken breast, salmon, sardines, 1% cottage cheese, beans, are best choices. Peanut butter is good too, but you have to go easy or just use it as a snack.
Among complex carbs, whole wheat (not multigrain) bread, brown rice, regular or sweet potatoes.
Eat all the vegetables you want, but watch fruits and have them earlier in the day.
To avoid hunger at night, about 8pm have protein (no carbs) like a good shake (Integrated Systems from a “kosher vitamins dot come” company, for example is filling and tastes great. Protein burns fat while you sleep.
This diet works and is easy to stay on once you prepare and get used to it. For me, Shabbos throws the whole thing off, but since it revs the metabolism, by Sunday you can thin out again from the big Shabbos meals.
I used this diet for an intense “on the mat” workout a few times a week. To the degree I stick to it, I have tremendous energy and feel mentally great.
Hatzlacha!