I'm normally not a fast/cleanse kinda guy, but only drinking clear liquids for 24 hours is a great way to hit the reset button on your normal habits.
But not long--20 minutes of moderate cardio is enough.
I'm sure there's science behind this, but here's what I know: I'm always less hungry and therefore eat less when I have four or five almonds 15 minutes before a meal.
One, drinking more water is good for you. Two, you'll partly fill your stomach and will feel full faster.
Always. In a few days your stomach will adapt to the new reality, any hunger pangs you feel early on will fade, and you'll reset your perception of "full."
White flours and white sugars are the enemy. That means foods like white breads, cookies, white pasta, white rice, and white potatoes are out.
Easily done. Just include a serving of lean protein (fish, poultry, egg whites, etc.) with two servings of vegetables or one serving of vegetables and one serving of fruit.