Whats the ideal diet for weight loss?

Me and my friend take a class called philosophy and food. After learning about many negative factors the food we consume normally has, we definitely want to convert. I’m 6’4 and weigh about 187 pounds, i barely have any fat but i take in a lot of sugar and I rather say i’m addicted to sugar. To be more percise i’m addicted to processed sugar and i’m aware it’s going to take a lot of will power to quit. My friend is about 5’2 and probably weighs around 200-210 pounds. He drinks a lot of soda and eats a lot of chic fil a and stuff like that. We are going to start exercising but before we start doing that we want to be sure of what to eat first. We have access to the cafeteria but as you know theres limited main food options as they sell burgers normally but do have stuff like chicken and lasagna with garlic bread etc. They always have vegetables available along with fruit so please let us know!!

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