I am not sure if there is any other single topic where you can find so much confusing, contradicting, and absolutely misleading information as on diets and nutrition. Regardless of what, how or when you like to eat, you can find someone who demonizes that as the root cause for any failing diet, and for pretty much any major (or minor) food component, you can find someone who will decry it as the sole cause of all that is bad in the world.
This is weird, as the science, while certainly not settled and with many fields of research still open, is actually quite solid on the general ideas.
I used to weigh just shy of 127 kg. I have lost over 40 kg since then. Without following any fad diet. And I was enjoying myself the whole time. What follows are ideas I have collected over the years, based on reading medical studies and what I have experimented with myself.