No matter what you eat or how much you exercise, the formula for losing weight is very simple. Burn more calories per day than you consume.
You can calculate how many calories you burn per day based on different types of activities.
To be safe, you can calculate your basal metabolic rate (BMR) which is how many calories you burn doing absolutely nothing and just doing the bare minimum to live (breathe, etc).
For me, my BMR is 1818 calories / day.
You can find nutrition facts for a wide variety of food at https://www.nutritionix.com
Total daily calorie consumption: 818
Net daily calorie gain/loss: 818-1818 = -1000 calories (-1/3 lb)