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While comparing my first three weeks on the diet, where I lost a lot of weight, to the last three weeks, where I've just maintained, one thing stands out. When I'm losing weight, I seem to be eating more. Not really eating more, but consciously reminding myself to eat the healthy superfoods. It really does take a lot of chewing to get in all the recommended servings of fruits, live foods, meats, and vegetable proteins. Eating enough dairy or grains is easy, too easy, but if I focus on eating enough of these other groups, I feel constantly satisfied and I don't overdo the other stuff.
The first step is to break out of my breakfast rut. I could eat eggs and grains every morning, but if I add in some fruit or vegetable, first thing, the whole day runs more smoothly.
If I chop up lots of good veggies for lunch, I can toss any remaining into my dinner, and finish up all my servings of that. Each meal also needs a protein focus.
If I do all that, I don't crave so much excess of the grains, dairy, or sweet stuff.
If a gatherer is eating just to feel better, they need to start eating foods that actually will make them feel better (even though those don't often taste like chocolate!)