I’ve been using some of the ideas from Matt Fitzgerald’s “endurance diet” book. They’ve helped me a lot. Calorie/nutrient tracking via myfitnesspal is useful at times, too.
The book stresses that you don’t have to have a radical, prohibitive ‘diet’, as long as you prioritize healthy foods while understanding the compromises you have to make to eat from unhealthy food categories.
Simple changes are easiest at first: get ‘pasta’ made from lentils or quinoa (for example), replace mayonnaise with prepared mustard, use whole-wheat tortilla (or corn) instead of refined flour tortillas, use spices (such as curry or garam masala) to add flavor, instead of sugar-filled sauces like ketchup. Use whole-grains instead of white rice or white bread. And so on…
Calorie-dense foods are delicious but they come at a cost. Being sensible with portions, and stopping when you’re satiated (rather than when you’ve run out of food to eat) are game-changers.