Discussion: Practical Tips that will Help You Optimize your Weight.

For food and eating addicts, I recommend not starting a diet before going through the detoxification phase.
Food-eating addiction – Weaning methodology.
https://www.sf-healing.com/page/192 (Copy & Paste)

These guidelines may seem steep initially, but a lifestyle change (not just a diet) will ensure good health.
It is essential to weigh regularly, once a week. (No need to weigh every day.)

Consumption of foods and beverages.
Eat many natural, unprocessed foods, mainly vegetables and fruit. (Preferably organic and not genetically modified.)
Try to minimize your free sugar intake. Starches are necessary, but in limited quantities. The best carbohydrates are moist carbohydrates.
Deep-seawater fish containing omega-3 fatty acids are essential to avoid chronic inflammation.
Cut your animal protein intake by 50% or more.
Minimize dairy cow products. Goat's milk and yogurt are much better.
The digestive system needs edible oils and fats to emulsify food.
Natural sauces are excellent emulsifiers and are highly recommended.
Dietary fiber (found in the plant-based diet only) and fermented products are essential to balance the gut flora.
Dietary fiber carries this emulsion to the bowel, feeds the good bacteria, and regenerates intestinal walls.
Two essential elements, iodine and selenium, are needed to properly produce thyroid hormones that control metabolism. Regularly eating Brazil nuts (in small quantities), pink Himalayan salt, or seaweed is an easy way to get these two elements.
The best options are drinking water, tea, ground black coffee without sugar or milk, or freshly squeezed juices.
Soft drinks and alcoholic beverages are not recommended.
Drinking a glass of water during a meal will not do any harm.

The 8:16 diet has many benefits.

(Complete the rest of the digestive system from early evening to the following day.)

Eating habits and food composition.
Eat 2.5 -3 meals during the daytime and 2-3 small snacks. (If needed)
Eat only during the daytime, and let your digestive system and immune system rest during the night.
Try to eat animal proteins with only small quantities of starches. The best combination is vegetables and fruit.
Recommended lifestyle.
A good night's sleep and moderate exercise are essential for good health and weight loss.
Controlled solar baths are essential for proper physiology. (Sun tanning)