I got on a diet myself, but the summary of it all is no rice, bread or anything similar. Only lean meats, chicken breast, fish, seafood, in small (120g) portions. Only 1 egg a day, low fat cheese, no feta cheese (too salty). Minimize salts and Only use spray Olive Oil.

2 fruits a day, apple, orange -- ..

No carrots, corn, broccoli also in small portions. 1/2 a tomato a day, even if using it to cook, or in a simple salad.

Its complicated, I know, but worth it.