No sugar except on special occasions (for instance, a little cake and ice cream on the birthday of an immediate family member), no grain (bread, anything with flour, corn, etc.), except very rarely old-fashioned oatmeal or converted rice. No potatoes except a sweet potato every once in a while (butter and salt only, no brown sugar).
Eat all the eggs, cheese, meat, cream and vegetables and nuts you want, just eat slowly enough that your body can tell your mind when its full, and stop eating. That stuff tastes good. Don't listen to the "no fat" charlatans. Your body will make fat if you are spiking your blood sugar from whatever you take in. Eliminate the hormone swings that trigger fat building, and you will be fine. Protein and fat do not cause blood sugar spikes and the attendant hormone production. Look at "low fat" foods. Most replace fat with sugar. Fat people eat a lot of "no fat" stuff.
Oh, and you can't exercise your way to weight loss and figure if you do that enough, you can eat what you want. Won't work. Exercise is great for a lot of things and just feeling better, but it is not the way to weight loss. the only way to lose weight is to change your eating, and I am not talking about calories in and out. Sure, put yourself in a caloric deficit and you will lose weight, but you will never be able to sustain it unless the food you take in makes you feel full. Proteins and fats do that.
You will be amazed at how the weight comes off and you're not hungry. Just avoid the exceptions for the first month or two and only go to them sparingly after you reach your target weight.
I went from 288 to 192 (6'3") this way several years ago. Over 10 years, I gained about 1/3 of it back by not following my own advice and being lazy. Now I'm back at it and headed back under 200# shortly.
My only problem is that my good carry belt will need some holes punched. I also have no @ss. If you want to wear your pants low, you have to discover your hips and have the belt sit on them.
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