A little over a year ago I changed what I ate with the goal of loosing a little weight and feeling better. So far I've lost about 15 lbs and I feel much healthier. I did this not with a fad diet, but by making one fundamental change: I don't eat crap food.
Years ago in Thailand, it was extremely rare to see anyone overweight. Fat related diseases like diabetes were unheard of. Now, of course, that has all changed. I think many would agree with me that this is a direct result of importing western manufactured foods or adopting western industrial techniques for growing and processing foods with a heavy reliance on chemical additives.
So, with this in mind, what changes did I make? First, I don't eat in any restaurant where they use prepared in advance (frozen, boxed or canned) processed food. This rules out virtually all chain restaurants. Second, at the market I don't buy any processed food or any fruit, vegetables, or meats that I think might have been treated with chemicals. In the States even supposedly fresh fish can be treated with chemicals to reduce the smell as it rots on ice. More and more that means buying only certified organic products. And third, I drink no sodas of any type.
Recently, Alton Brown, a chef on the US Food Network, came out with his “diet” which helped him loose over 50 lbs. It is a much refined version of what I do.
Alton Brown's "Eat Daily" List - fruits, whole grains, leafy greens, nuts, carrots, green tea
Alton Brown's "Eat Three Times Per Week" list - Oily fish (wild salmon, sardines, etc), yogurt, broccoli, sweet potatoes, avocado
Alton Brown's "Only Once per Week" list - pasta, one alcoholic drink, red meat, dessert
Alton Brown's "Zero Times per Week" list - fast food, soda, processed meals, canned soups, "diet" anything (no artificial sweeteners)
The only thing about his list that I can't handle is the lack of rice. His main idea, and the one I agree with, is to eat the healthiest foods you can. If you do that, and stay away from the processed junk foods, you will be healthier.