Is this a good diet? To help me lose weight?

I've been working out & lost 10 lvs however thanks to my birth control I gained it all back in 2 weeks so now I'm working out harder & my diet consists of: fruit cups, 1 a day ( in their natural juice no sugar added), yogurt for breakfast, creamed spinach on bread ( it's 100 calories a cup but I use much less than that) , fresh watermelon, oatmeal with low fat milk, and sometimes rice/eggs.