What could be an ideal diet for a 30+ man to lose some extra pounds?

I felt quite offensive when my girlfriend blatantly asked me to schedule my diet! I understand I am sort of, towards the heavy side, but still I never wanted to confront it. Well whatever, now I am hell bent to start on some healthy diet, to shred some of my weight at least and I need to know about some diet foods, which could help me. At 34 years of age what ideally can be a diet plan, when I spend the major chunk of my day at my workplace? What all factors are needed to be considered before opting for any suitable diet plan? Can anyone suggest?

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