Newby

Hi I'm no nutritionist expect but I've read a lot of information on this topic. To cut your sugar content(which stores fat if not burnt) and also cutting your carbs to a safe amount (also if not used will turn into fat) but still have energy to carry out your daily tasks I'd recommend protein in each meal. So let's say eggs in the mornings or a protein shake unflavoured (as the flavoured ones have a high sugar content) with a banana spinach and berries. Stick to unrefined sugars such as fruit for snacking but not too much as it's high in natural sugars which if not burnt will turn into fat. As you would be eating a low carb low sugar diet you will need to up the protein to get your fuel from. Meat fish eggs coconut oil almonds walnuts and plenty of water. You may experience headaches with this for the first week but that's your body adapting to this kind of eating.

Protein low fats are chicken that's fried in coconut oil or baked in the oven with herbs. Also salmon turkey beef lamb . A 4oz of chicken for lunch and let's say a 120g beef steak both meals with lots of green vegs is filling and very low in fat but high in protein.
You could up grade your MFP to premium and then you can view your daily macronutrients so you know exactly how much protein you consuming each meal and in an over all day.
I hope this helps