Nutrition is such a difficult field to research and study. Not only are the mechanisms very complex and poorly understood, they also differ from person to person.

But, there are a few things we know: It's more important what you eat than how / how much you eat. A home-cooked, balanced plant-based diet is probably the best "life hack" you can do (if you have the time to do it, of course).

Given this, I'm a strong propononet of "listen to your body": Just eat when you feel hungry, as long as you eat healthy things (see above).