If you want scientific assistance in fat loss, it's not about blindly dieting, but making it easier for your diet to create a stable calorie deficit. You can focus on increasing five types of foods:

First, high-potassium natural foods, such as bananas, spinach, potatoes, avocados, and mushrooms, which help maintain water-sodium balance and reduce bloating caused by overly salty diets;
Second, whole grains rich in B vitamins, like oats, bran, and whole wheat bread, which can replace some refined staples and help the body maintain more stable energy metabolism;
Third, foods rich in Omega-3s, such as deep-sea fish, nuts, and flaxseeds, which help improve inflammation and metabolic health, but should not be understood as "specifically burning stubborn fat";
Fourth, high-fiber vegetables, like mushrooms, wood ear mushrooms, broccoli, kale, and leafy greens, which can increase satiety and promote intestinal motility;
Fifth, high-quality proteins, such as fish, eggs, dairy, lean meats, and soy products, which are key to maintaining muscle mass, stabilizing metabolism, and reducing hunger during fat loss.
Fat loss is not about eating less to the point of suffering, but about eating the right food structure while controlling total calories.