I sound really preachy. But I have gone through the gamut of bulking up for Football, starving for wrestling, then losing a bunch, then gaining a bunch due to working from home, and then discovering IF, Keto, and generally eating low carb. I know I am as annoying as a know-it-all. I would just add to read the labels on package food. Pay attention to anything that spikes insulin and how your body respond to it. I have come off the wagon a bit lately and starting eating dessert with my kids. But the discipline developed through IF and Keto means that my insulin is super sensitive. I can eat quite a bit of sweets and my body just handles it. That would not have been the case 5-10 years ago when I drank a lot of diet soda and ate much more carbs. I would be in a food coma. I don't think I have been in a food coma lately.
Calories in and calories out isn't everything. Just like investing, some calories (or earnings) are higher quality than others, i.e. berries, nuts, olive and avocado oil, fish, etc. You know the deal. I like to eat peanut butter with my berries. Yay, Costco! Watermelon is surprisingly a low carb food despite being so sweet. Rice, noodles, pasta, bread are not quite that good for you despite it being on the bottom of the food pyramid. I think if Americans just incorporated fasting, we can probably save a ton in healthcare spend. But the insulin spikes and the hunger pans and the Pavlovian conditioning of reaching into a bag of chips or watching TV and snacking are hard to break. Trust me, when food companies talk about innovation and R&D, they spend a ton of money on making snacks addictive and hard to put down.
Okay, here goes my tin hat conspiracy theory again. Sorry.