A great talk touching on this topic is "Law of the locust: a tale of swarms, cannibals, ageing and human obesity" <URL:
https://www.youtube.com/watch?v=2rV7zAGdbyA> (though I saw Dr. Simpson speak at Harvard, rather). He mentioned how the body craves protein and will over-consume carbohydrates to get enough; less so the reverse. It really messes things up when you have a starchy food laced with MSG so your body thinks from the savory umami flavor it's getting protein, but never does, so desperately eats more.... according to him Doritos are pretty much evil incarnate.
Speaking of Doritos I just noticed they finally came out with the Roulette ones near me. May have to risk the evil.
I always ate food in not much large amounts, but one thing that impressed me is that when I switched my diet (when I could afford it...) to salad + cheese and meat, the amount of food I ate dropped a lot, even in unrelated meals.
It was great to go to a restaurant, eat a third of what other people were eating (it was a weight-based restaurant, so I could see that I ate a third of what other people ate, in weight of the food terms), and feel completely satisfied.
Even better, I could get back to work right away, or even go do something that require physical exertion (for example once I was late for something, and could eat, and then immediately run toward the place where I was supposed to go).
Soylent has proven to be exceptionally filling for me, more so than any other food. It actually gets rid of that ever-present background hunger for up to half a day.
I've lost a ton of weight on it, enough that I've gone down 3+ inches in pant size in a few months. Of course, being in a stressful situation such that I lost interest in eating, then getting out of said stressful situation so I didn't have as much of an urge to binge and stretch my normal appetite again, probably helped.
Speaking of Doritos I just noticed they finally came out with the Roulette ones near me. May have to risk the evil.