How do I lose weight through diet only?

High fiber low fat foods especially all greens and fresh fruits, sprouts , oatmeal etc.

You can take murmura bhel / roasted chana / fruit chat / sprouts and vegetable sandwich at office as a healthy and low carbs high fiber snack to loose weight .

You should eat everything in moderate quantities. Try to keep your hands off oily and sweet food items. You can go through our blog to get extensive details about the diets you can try. https://www.credihealth.com/blog/low-carb-indian-diet/