Ask about the research. A weight-loss diet should provide all the nutrition your body needs. You should not be tired or weak, or hungry between meals. If you become hungry, ask yourself whether you are physically or psychologically hungry. Your diet should be well-balanced nutritionally.
Calories do count, no matter what the food is.
There are 3,500 calories in a pound of body fat. If you want to lose a pound a week, you have to cut back 500 calories a day. Omitting fried foods or sweetened beverages may be enough to lose the weight. Eat at least 1,200 calories each day. Lower calorie diets may not be healthy and should be medically supervised.