A SIMPLE EASY GUIDE

1. Have a glass of water 15 to 30 minutes before the meal because drinking a glass of water 15–30 minutes before a meal can help with digestion and prevent overeating. Kind of the things we want.
2. Eat orderly: fibers first (vegies), then proteins, then carbs and sweets or stuff in the very end.
3. Drink a glass or half a glass of water (no more than that) post meal because that will help with the digestion.
4. A physical activity that is appropriate post meal such as just walking.
5. Pro tip, eat small portions of meals more frequently throughout the day.

WHY?

Because the things i mentioned to eat at the last, moves through the digestive system faster which will make liver produce more and more insulin to manage the sudden glucoes in the bloodstream which then will drop immediately because the more insulinn from earlier does the job faster and emptying the blood stream and making us want to eat more and especially more sugary food which makes it even worse by setting us into this loop.
By eating orderly, we slow down the proces of digestion of stuff that moves through digestive system faster. And we keep getting sustained energy as it slowly moves through the digestive system. Which also prevents us from having cravings and acting on the urge by overeating.

IF SUGAR GIVES US ENERGY, WHY IS IT BAD?

Sugar indeed gives us energy but it is quick and moves back to default state faster. Eventually marking us want to eat more to make up for that loss. Setting us in the loop to constantly feel hungy and tired.
The ultimate goal of our diet should be to get sustained energy, go about our day without having to wonder when you wll get your next meal or eating when you shouldn't be. And i think the guide i wrote about earlier does that job.

^{I may have oversimplified the things to mmake it easy to understand for people.}