My husband and I have lost weight just by giving up wheat - no bread, no pasta, no cookies or crackers, no pizza. You don’t use a wheat substitute, like rice bread. You just give it up. Eat meat, fish, vegetables, eggs, nuts, cheese, unsweetened yogurt, fresh fruit. Occasionally, not every day, rice or oatmeal or a potato. You notice there’s not sugar here either.
Giving up wheat carbs and sugar seems to reduce craving. Eating fat - this is not a low-fat diet - satisfies the brain and you don’t feel hungry so soon.
Once a week, have desert, single serving size.
I don’t eat much for carbs to begin with.
I am doing exactly that- I eat mostly soups and stews and occasionally steak dinners and feel great and lost a ton (down to 210 from 260 - and 210 is my ideal weight at 6’5)