I'll share my story.
I lost 27 pounds in 3 months by changing my diet only. Didn't count calories, didn't increase or change my exercise frequency. The only changes I made was to severely restricted the amount of grains and refined sugars I consumed. Normally tried to consume less than 20 grams of carbs from grains or refined sugar daily.
3 scrambled eggs, 2 slices of american cheese and iced tea. I scramble my eggs with a tablespoon of milk and cook in about a tablespoon of coconut oil on medium heat. I tear up the cheese slices and cook them with the eggs (not melted over top). Makes for very creamy, delicious eggs. Ate with hot sauce/hot salsa
1/2 cup of mixed nuts throughout the day. I make my own mixed nuts because I don't wan't it full of cheap peanuts. ALDI's sells everything (Pecans, Cashews, Pistachios, Walnuts, Macadamias, Almonds) and I mix them in a big zip lock bag. ALDI's is dirt cheap compared to anywhere else and getting in and out is a breeze compared to the big stores. I highly recommend making a trip.
fruit (an apple/pear/large handful of grapes whatever), a cheese stick, 1.5 - 2 cups whole fat cottage cheese, 10-15 baby carrots, about 3-4 oz of deli meats: bologna, salami, pepperoni, capacola, ham, roast beef...whatever, I just don't like turkey.
A typical dinner was something like baked chicken and veggies or meatballs in sauce or Kielbasa and broccoli. The chicken is bone in chicken with skin on. I'd eat a thigh and a half a breast and about 1 cup of mixed veggies with butter. Meatballs were made with 1.5 lbs of beef, 15 slices of pepperoni diced up finely, teaspoon garlic powder, teaspoon Italian seasoning, teaspoon crushed red pepper flakes, 2 eggs, 1/3 cup parmesan cheese and 1/4 cup bread crumbs. Mixed by had into golf ball sized and cook the meatballs on stovetop in the sauce for 25 minutes (on medium low heat covered), turning once half way. I 'd eat about 6 meatballs with a cup of sauce and hot giardiniera peppers. Maybe a tiny baby portion of the pasta with them if there was leftovers from what I made for the kids. Makes 15-20 meatballs
I limited my beer consumption to just a couple beers on a couple days each week. The weight just melted off. It's kind of like the old Atkins diet but I don't limit carbs completely. I still eat fruit and milk and some small amount of grain. The occasional once a month pizza night also thrown in there to remain sane. Chipotle is the best fast food to adhere to this diet since you can get a salad with double meat, cheese, sour cream, salsas (no rice and beans or corn) and still remain adherent to the limitations. In the off chance I went somewhere like Burger King, I'd get two double cheeseburgers, and make one a quadruple and throw out one bun. No fries or soda though.