I know everybody is telling you to replace your "breads" with "whole grain breads" but do your research, cut ALL carbs out of your diet. The only carbs you should be eatting are ones that come from fruits and vegetables. Trust me on this, you will feel better, your blood sugar will be more normal. And as long as you count your calories you will lose weight. And this all comes from personal experience. Btw fats are NOT your enemy. (Saturated fats are good for you as well) Your body needs fats, and ample amounts of it, as well as protein. We sadly live in this hugely agricultural society where we all pig out on soda, breads, and starches. This really leads to a lot of influence from the wrong people on what the "right" diet is. Edit: Also as a side note, if you have to go eat out and say get a hamburger, take the buns off and you've taken off the biggest problem. Don't order fries, and grab a water. Also, most of the knowledge I am giving to you comes from a personal trainer of mine, one thing he enforced was a Paleolithic diet, I strongly urge you to look it up.