I really don't. I just avoid sugars when I eat. Never soda. I minimize carbs, but don't obsess about it. I drink beer. Basically I'll substitute a vegetable for fries and things like that. Imo the best way is to just skip breakfast. You don't have to nutritionally alter your diet as much as just reduce overall calories.
how about skipping dinner rather than breakfast? i eat oatmeal every morning, eat a fairly light diet overall, and am never delibitatingly hungry. i'm pretty sure it's because of the oatmeal. additional bonus of not being at risk of eating right before you sleep/sit on your couch for two hours. by the way, your link is broken at the moment, so i can't check if the article covers this but -- i was under the impression we were entirely aware of the connection between light eating and longevity. light eating in general is a very good idea. i'm of the opinion that how much you eat is much, much, much more important than what (although of course if you load up on sugar and carbs, you'll stay hungry and be less effective exercising, so the best option is to pay attention to both). perhaps this article is about the first human trials? i know we saw this effect in mice previously.
interesting. energy use during sleep seems to be a sort of arbitrage opportunity, since we spend so much time sleeping, and are unconscious so we can't get hungry. dieters used energy "more efficiently" while asleep than did the control group. less energy wasted (?), slower metabolism. potentially a positive feedback loop -- waking up with more stored energy left? perhaps one of the things that causes people to adjust to dietary changes over time.