vLC/Keto and avoiding foods that for me trigger cravings and intolerances, and therefore hunger, is the only approach that works for me. It also helps if I see something like a donut in the break room or M&Ms on sale, to think about how I would feel in an hour if I ate it - near comatose with fatigue and retaining water so that I'd feel and move like the Michelin man. I do weigh & measure & record what I eat some of the time, but as long as I stick with foods that work for me, I'm fine when I don't.