I put on some pounds during my thirties and by my early fourties was starting to see issues with blood pressure and borderline blood sugar.
I have lost weight and those two metrics are improving, with the blood sugar already down to mid-range. I did so through a low carb diet which cut out grains, sugar, and starchy vegetables, and focuses on higher fat foods, and green leafy vegetables.
My brother is now doing the same. For different reasons we both originally went on the diet to fight inflammation in the body, and the weight loss is a great added benefit. Our diet is similar to a keto diet (look it up) in the things we eat.
Along with the low carb diet I tend to eat within a certain time window, or do intermittent fasting, usually eating one or two meals a day. Note, I am not a doctor, and you would need to consult your doctor on any details. My doctor and my brother's doctor tailored our diets to our situation.
However, the theory is that this keeps the insulin lower throughout the day. When insulin is high your body will not burn fat. Consult this article for more details on the role of insulin and leptin:
Drop in both insulin and leptin needed for fat burning to occur
Since there is less stored carbs the body quickly turns to fat for energy once it has burned through the other options. And since you are going through longer times of not eating you do not have as long of periods of elevated insulin throughout the day, and your body has longer to access fat stores. Generally eating carbs or protein increases insulin to process it.
The low carb diet is really a high fat diet, low in carbs and moderate in protein. This is again aimed at lowering insulin in the system, allowing your body to turn to fat reserves for energy.
I always struggled on a calorie reduction diet. And it seemed my metabolism would slow down by a certain point and I would not see a lot of results. I was often hungry on such a diet, which makes it a miserable experience.
On this diet I eat until I am full, just less often, and it is not really a calorie reduction diet. I also do not get very hungry when going for hours or even a day without food. Since my body taps into the reserves of fat, it gets the energy it needs.
There are other benefits to fasting as well, spiritually, mentally, and just practically (some days if you are busy it helps to cut out time for eating and food preparation).
One thing to consult on though is if you have high cortisol levels you would want to talk this over with your doctor before fasting. Fasting can impact cortisol and adrenaline levels. The diet can impact other hormone levels as well. So it is best to do it in a program where they check your blood levels every few months to make sure things are in balance.
For health reasons beyond weight I am remaining on the low carb diet. Others use it only until they achieve their weight loss goals then go back on a more traditional diet until they need it again.
If you enjoy learning by video, go on Youtube and type in keto diet, fasting, etc. and you will get lots of information, both for and against, and details on how to do it.