Hi Charlie!
I can tell you what worked great for me, but it is a very difficult diet. It's small meals, frequent eating. I did about 6-7 small meals per day averaging less than 1500
balanced calories total for the entire day.
I started it in 2005 and am still on the diet. It has done great things for my health and has contributed to a significant improvement in my heart failure and overall health.
I didn't do it to lose weight, even though, back in 2004-2005 I was about 50 pounds overweight. I did it because my health was deteriorating and my blood pressure was soaring. Well... to my surprise, I lost 50 pounds, from 180 to 130, in a relatively short time.
If you are interested, I posted a thread back in 2004 named:
Does an "Insulin Resistance" diet improve blood pressure?
at the link:
https://www.healthboards.com/boards/high-low-blood-pressure/242229-does-insulin-resistance-diet-improve-blood-pressure.html
Regards, and best of luck, Bob