Agree with everything Karl says, at your link ... with ONE exception ...
Do NOT use a microwave, for anything!
Other than that ... he is spot on, about all food groups/suggestions :-)
Portion size and exercise is the key.
Years ago, here on FR, there was a thread discussing obesity. Somebody posted a link to youtube videos of that high school dance program from fifty years ago called Soul Train. The kids on there were all skinny. Go to any high school or mall and look at today’s kids. You won’t see many of them who are that thin.
https://www.youtube.com/watch?v=5R4dGlKtriE&list=PLU_lkRqT2NWz1S1LdJmeXbhRlxqTeHSt7&index=5