Try ditching the grains and sugar, they're doing nothing but adding weight. Eat foods that have low glycemic loads to keep from spiking blood sugar and causing sugar to be stored as fat: http://burnfatnotsugar.com/diet-2.0-explained.html
The NuSI experiments that were suppose to prove the insulin hypothesis but showed no metabolic advantage for low carb/high protein/fat diets.
The one advantage the low carb diet does appear to have is satiety; fats just leave you simply feeling fuller longer. But there's nothing metabolically magical about them.
https://www.youtube.com/watch?v=MiUyjMjuLl0&t=674s
The low fat/high carb group actually gained a longer-term metabolic advantage vs the low carbers..