There are so many diets and programs. Low caeb, low fat, dairy free, gluten free, vegetarian, vegan... On and on the list goes Everybody has a solution. Everyone has a plan. It can be overwhelming. And not every solution is not right for everybody.
Now it is true some people are intolerant of certain foods, and some people make dietary choices for other reasons.
This where I'm going to get a little boring. My solution... Eat less, move more. Find a support person, and get at least 7 hours of sleep at night.
Make a routine of keeping a daily journal. Track how much sleep you get, what you are eating, and when, and most important-- how did it make you feel. The point is to be conscious. Most people are going to be surprised. Just try it for a week.
The other thing to do is to go get one of those frozen diet meals. It's just to give you an idea about what 300 calories looks like, and guess what you can do better. My point is, some of those frozen meals are loaded with salt and sugar.
Here is my favorite chicken 4 servings.
20 oz. lbs chicken breast no skin
1 tbls olive oil
1 tbl Butter
1 tbl Rosemary, chopped
1 tsp Salt
1/3 tsp Pepper
Mix butter and olive oil together in a small bowl. Place chicken in a baking dish. Rub butter and oil on chicken. Sprinkle with salt and pepper and rosemary. Squeeze the lemon over the chicken.
Bake at 375 untill chicken is done. Serve with 1 cup of roasted vegies and 1/2 cup brown rice.
Total calories doe the meal: about 450 give or or take.