I can tell you what I do. Better yet, I can point you to people far more knowledgeable than me who write entire books about not only what you can eat but the science behind it. Because these questions are important and I really want to do the topic justice, you know?
If you’re just getting started and need guidance, I wholeheartedly recommend my friend DJ’s book, TAKING OUT THE CARBAGE. It’s the best how-to-low-carb-in-the-real-world book I’ve ever seen in the many years I’ve been doing this gig. That’s my number one suggestion.
I lost my own weight doing Atkins, and A New Atkins for A New You is another solid choice.
But you have to find your own path ultimately. The most I can hope for is to point you in a helpful direction. Consider yourself pointed.
Bonus points: See my tips for starting a low carb diet.