@sailor1750
I’m going to jump in here and echo @lioness and @jodeej

The Mediterranean diet is probably one of the most sensible diets around and is plant based, not meat based. The trick is to eat less red meat , more fish and fowl although you can certainly have red meat . Any vegetable you prefer and are able to eat is what you should be eating more of. Beans and nuts and grains are emphasized . However, I attribute a lot of weight gain or inability to lose weight to WHEAT. Anything with white flour is best not eaten or occasionally eaten. I personally follow a somewhat gluten free /Mediterranean meal plan with very little starches like potatoes and bread. I don’t eat beans which is somewhat paleo style.
I don’t eat processed foods like cold cuts.
I’ve never had a weight problem but I have eliminated the belly bloat that white flour causes by rarely eating it and have lowered my carb intake to no more than one a day...and I have eliminated most dairy
The space on your Mediterranean food plate should be taken up by vegetables and then a small lean protein side.

I don’t deprive myself at all. I enjoy my occasional pizza and whole grain sandwich with tuna or salmon salad and cheesecake and filet mignon. I don’t count calories myself but my think athletic daughter does....don’t know why.
You should research several diets and take the best from all of them. Fried foods are just not good for you and not necessary.
I personally feel the best I have ever felt in my 78 years on this planet and have been attending the gym and tweaking my diet since I retired 6 hrs ago actually 10 lbs less at a steady 108-110..5ft 7... Cutting out wheat products was the biggie .

You’ll be doing your gut an enormous favor not to mention your heart, lungs, eyes and ears, and you will feel a difference in a short time. I enjoy cooking and don’t miss anything...but if I crave a luscious juicy hamburger with the fixings..I’ll have one and then I’m done for a while.

You’ll find something that works for you but invest in a little online research first and maybe a cookbook or two. By all means enjoy what you eat......and substitute the word “diet” for “eating lifestyle”.

FL Mary

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