I personally disagree with lower carbohydrates, since they're your body's main source of fuel. Diabetes is actually caused by
excess fat intake, the issue with carbohydrates for diabetics is more of a symptom rather than the cause. I would advocate for carbs which have a lower
glycaemic index, like sweet potatoes and yams instead of white potatoes for example. Although, increasing the amount of salads you eat a great idea too, especially since the increased fibre will make you feel satiated for longer periods.
Like
@A Guy said, dieting doesn't work and never will do. You have to change your lifestyle and eating habits for sustainable weight loss, and to maintain a healthy weight thereafter, you'll definitely need to embrace a healthier lifestyle. Most diet plans aim for short-term weight loss.
My general rule is if you can't pronounce the ingredient on the label then don't buy it. Or at least research it beforehand, some ingredients are just vitamins which have been added. In the UK for instance, all bread flour has to be fortified with certain vitamins and minerals by law.
Also, aim for as many whole foods or foods which have been minimally processed.
I'm 5'8" and 11st (154lbs) now, but at my heaviest I was around 13st 7lbs (189lbs) so I was heading towards some possible future health problems. I lost the weight through diet changes (using the rule above) and exercise every day, sometimes twice a day. I would cycle a few miles about 3-4 times a week and then do an hour or so of weights when I wasn't cycling. Weekends are the times when I would sometimes work out twice a day.