Gonna add 1 remark, tho, and a pretty interesting one
Because vegetables have no nutrition value, but the usual more difficultly digesting fibres and so on, they are quite a good filler.
Males eat in volumes, women are picky and eat smaller higher calory portions (generally). Therefore, if a male can eat the same volume, but with lower caloric value, he'll pretty easely drop weight.
For this reason, increasing the vegetables while cutting down on carb sources in your food is a rather effective way to diet.