Yes I found the Briffa book Escape the Diet trap very helpful.
My daily food intake looks like this.
2 softboiled eggs with about 15gms butter.
Coffee with milk and cinnamon during the morning plus glasses of warm water.
Lunch is usually meat or poultry with the fat. Small amount of gravy plus any green veg I have available. One helping only.
Afternoon tea with milk plus water.
late afternoon supper
half a tin of salmon or tuna in oil. Or a tin of sardines. Ratatouille cooked with olive oil, cream cheese and 25 gms of hard cheese grated on top. Heated in microwave so its like a pizza without the base.
Evening decaf coffee.
If I have to snack which I try not to do. Cold meat, cheese, peanut butter. Try to go for protein and fat at all meals. I did have an apple with cheese yesterday.
This way of eating has stopped my uncontrollable binges in the afternoons and evenings. But I do sometimes nibble but I now do that in front of my family and not in secret.