almostsunny I am no expert but as no one else has replied I will try. I sort of follow the principles of the Blood Sugar Diet, limit calories to 800 a day, avoid the obvious bad carbs (bread/pasta/potatoes), have lot of veg, some protein and good fats.
Typical day when I am on it:
I skip breakfast as if I have it seems to get my appetite going.
Lunch is roast asparagus and a poached egg or two scrambled eggs or a salad with avocado, salad with feta cheese, or smoked salmon or tin of sardines. Generally lunch is 300 calories or less.
Dinner is 500 calories. If you like fish and green veg you can pile your plate and stick within the calories.I love lamb and duck but these are a lot higher in calories. Chicken is good. I have lentils once a week and mackerel (doesn't have to be fresh, smoked mackerel in packets in every supermarket) once a week. Otherwise its variations of chicken and roast veg, or fish and steamed green veg most evenings. Once a week I have steak and veg. Stir fry with lots of ginger and chilli is good once a week too, obviously no nice or noodles.
I don't have a sweet tooth so don't have any sweet substitute ideas. My downfall is wine/bread/crisps. Hope this helps. When I stick to the above I lose weight pretty quickly. I also should have said I have a couple of coffees with milk every day which probably bring me over the 800 kc thinking about it.