No matter what time you eat, what foods you eat or how much fat is in your food, it all comes down to CALORIES! You can still eat whatever you like when you diet, but you have to count the calories.
Technically you could put weight on from eating celery, you would just have to eat a lot of it. In contrast, you can lose weight and still eat chocolate, you just can't eat too much of it. Of course you will feel better if you feed your body with the right fuel, just like a car engine will work best with the right petrol. Yet you can still overindulge in healthy foods and this won't lead to weight loss.
For example, if you weigh 50 kilos, you burn about 1300 calories per day. To lose 1/2 kilo a week, you need to get your total calorie bank down to 800 calories a day. To do this, you can eat 1100 calories per day and burn 300 calories per day to equal the 800 calorie mark. This will add up over the week to burn the 1/2 kilo of weight. This is a flexible bank meaning if one day you do a big workout that burns 500 calories, you can eat more that day or take the calories off another day if you are going out and want to drink a glass of wine.
To manage this system, it is most helpful to have a calorie and exercise diary that you maintain daily. Big cardio workouts will burn the most calories, which is helpful if you have overdone it in the calorie intake one day. Likewise, sugary foods will have calories that are the least satisfying so it is helpful to avoid these types of foods when dieting.
Look up the recommended calories for your weight then you will know how much you can eat and how much you will need to exercise to equal the daily 500 calorie deficit.
Here is an example of what I eat on this program.
1 sachet of instant oats
1/2 cup of low-fat soy milk or almond milk
1 sachet of natvia sugar substitute
1 wholemeal wrap with salad and poached chicken
Tofu vegetable stir fry
1 large rice cake with fat-free cheese slice
Diet yoghurt tub with blueberries or raspberries
Steamed vegetables and grilled fish
Chicken vegetable stirfry with sunflower seeds
1 row of dark chocolate (sugar-free)
1 large piece of fruit (apple, pear, orange, etc)
Total calories consumed:
30 minutes of cross-trainer and 30 minutes of strength training
Burned 250 calories
850 - 250 = 600
Total: 600 calories total intake, burned an extra 200 calories today...
Here is an example of a day when you can eat some treat foods:
1 skinny sweets cupcake
2 pieces of pizza at a restaurant with small amount of cheese
2 glasses of wine
1 hour power walk 300 calories.
1300 - 300 = 1000
Total: 1000 calories for the day.
Can reduce this down to 800 calories because you had 200 calories in your bank from yesterday.
It is handy to have a calorie count book with you to look up foods. Some foods especially those fried will have a lot of calories and you will just find these to hard to include on this diet because they need so much work to burn off.