Ideally something would be written for you specifically, but here are some brief guidelines which work very well:
Don’t let your calories go excessively low. A good minimum is your in-shape bodyweight in pounds times 12. For example, if you’d be in lean condition at 200 lb, have at least 2400 calories per day on most days.
At least one day per week, allow maintenance calories or a little more and have ample carbs.
Strongly limit consumption of foods containing vegetable oil, soybean oil, safflower oil, sunflower oil, peanut oil, or canola oil. (High-oleic versions of these oils are fine.) Minimize intake of poultry and pork fat.
Macadamias, hazelnuts, cashews, pistachios, and almonds are healthful but their calories must be accounted for. For example, 12 ounces per week provides about 2000 calories. Minimize intake of other nuts.
If needing to lose fat, limit your carbohydrate consumption to about 100-200 grams per day on most days. If you are very active, you can try 300 grams. You don’t have to count grams but for example a medium potato or a cup of cooked rice has about 40 g carbs or less. Low-calorie vegetables may be eaten freely.
However, watch the carbs of wheat products. Bread, for example, has twice the carbs per ounce as potatoes or rice!
Consider replacing wheat-containing foods with better choices. These include slow-cooked oatmeal, buckwheat, sweet potatoes, parsnips, carrots, turnips, squash, plantains, various legumes, potatoes, rye berries, barley, and rice. For rice, parboiled (converted) rice is a better choice than white.
On most days limit carb intake from fruits, juices, and sugar-containing foods to no more than 50 grams per day. This amount is met with two apples, two bananas, or four oranges per day, or one cup of berries.
Restrict carbs from some meals and fat from others, while always including protein. When having carbs and fats in the same meal, take special care on total meal size.
When feeling the instinct to stop eating, stop eating. Don’t tell yourself “there’s not that much left,” or worry about what others may think.
Consider abolishing your trouble foods entirely, or limiting them to one day per week or per month.
End your eating no later than 12-14 hours after arising. For example, if arising at 7 AM, finish eating ideally by 7 PM, or 9 PM at the latest.
I would seriously try having the nutrition basically good and the calories as we’ve discussed and put the trust in training, rather than aim for nutritional exactitude or tricky techniques beyond the above.
It does sound like you probably have many of the above down already. For example you don’t sound like a cheat eater. But the above was written for people in general.
The reason, by the way, on the limitation on particular fats on nuts has to do with linoleic acid content. Unfortunately the modern diet has far more linoleic acid than man has historically ever been able to eat, with the result that body content of linoleic acid is now, typically, almost unbelievably high. The only way to correct this is to, for a long time, have a low linoleic acid diet.
That is not the key to fat loss, it’s simply a good thing, hence the recommendations to avoid high linoleic foods. An improvement, not a key.
