The idea of any diet is to eat healthier, eat less, and lose weight while of course exercising.  You cannot really lose weight without exercising.  But the idea of course in this is to eat foods that will be more quickly filling.  SO for one thing don’t eat beef.  Beef takes longer to digest.  But eat eggs and eat for that matter actually cod.  Or mix it with beef, because beef will keep you full later whereas these types of foods will keep you full now and make you feel full sooner.  They have actually tested adults who ate 2 eggs per day and found them to be lower weight and healthier without actually spiking cholesterol levels or anything like that as long as they keep it to 2 eggs per day.  Likewise, oatmeal can be extremely filling, and it expands in the stomach.  Moreover, it actually helps you with nutrients.  It basically stops you from accumulating fats, and it neutralizes insulin levels in the body.  You can also easily mix fruits with oatmeal for a more pleasant taste in many cases rather than using sugar.  So these foods can definitely be the higher quality foods and filling foods that you want to eat less and therefore get the better effects you are actually looking for.