Eat a balanced diet and exercise it's really not rocket science, people are spending way too much time and money on trying to hack their life style. Run/Walk 5-10KM a day, do some anaerobic 2-3 times a week and don't eat total crap...

OFC when you eat 1000 cal meals you are going to have a huge sugar drop doesn't matter if it's a huge steak or whole cake. People also waste too much time on controlling caloric intake over way too short periods if you can't control you weekday intake to the required levels just lay down on it during the weekend and you'll still be fine.

All these diet's are really a waste of time and money, eat on a regular schedule (never eat when you are starving, as in never get to the point of feeling real hunger), have a diverse diet, try to expand your meals to as many a day as possible, heck I've seen people losing pounds in a heart beat by doing things as simple as droping 1 item from their lunch or moving it to an afternoon snack...