I struggle with this- I've had to go my own way since I'm head cook for not just my wife and 2 kids, but a whole household of 9 (well, one of them is completely uninterested and I swear has gained 2 pounds for every one I've lost.)

No diet I've found works right. Even PN was causing me issues. What I do consists of a decent egg or sausage breakfast sometime after I do 100 swings in the morning and mostly nothing until dinner, which is late.

Perfect? no, but I'm down to 215 from 235 in 3 months with a lot of visible muscle gain.

My advice is very basic: no sugar- no added sugar. That includes honey! No juice or soda drinks. nothing in a can and if you can't dispense with bread, tortillas, rice, and corn completely- limit yourself to no more than 8 slices of "good" bread a week.

That's not an anti carb thing- it's just that if you don't control it, you can end up eating pounds of processed grains (flour) every week that you don't notice.

Oh, and the important bit- never eat ANYTHING, not even a single strawberry, without some short intense interval. Even a set of 20 or 40 swings. Something. How much depends on your condition.