that will give you satiety and energy. The proteins will come from healthy foods such as fish, eggs, white meats, vegetables, etc.; these will prevent the loss of muscle mass lose weight naturally. And fats will be mostly mono and polyunsaturated from dried fruit, avocado, olive oil, blue fish, etc. They will not only provide essential fatty acids but also fat-soluble vitamins with important functions throughout the body.
Use the best cooking methods such as steam, oven, iron, etc. without ruling out the stew, which is mistakenly the first way of cooking that is eliminated when a diet is proposed. You can make them with vegetable broths and limiting the oil to 1-2 tablespoons.