I’m getting toward the end of a major cut… I kept a pretty detailed log until recently, if any of that helps:
-I started w/ miyaki’s 7 steps, which were good in establishing a baseline, but I needed to adjust to something more aggressive within 2 weeks
-log everything you eat. You can us an app, as suggested above. I use a spreadsheet. You can also simplify by only counting the major macronutrients (ie. 5 oz chicken breast count as 40g protein only, 1 apple counts as 20g carbs only, counts as 13g fat only), with exceptions for things like eggs (6g p, 5g f), avocado/cottage cheese (f/c), and other items that have a more even mix.
The advantage to this is that it makes things easier to track and memorize, so that you can retain this knowledge for food choices in the future, and it forces you to eat clean because it’s easier to track (chicken breasts don’t have much fat, pork butt has a lot). The disadvantage is it’s easy for things like fat to sneak in if you don’t eat clean.
Other things I’ve learned that work for me:
-dairy once a day, I normally get this through 1-1.5oz of cheese for fat/protein or cottage cheese/plain yogurt for carbs/protein
-protein shake 1/day because shakes aren’t really filling… I’m counting periworkout as well, but you could probably not include that
-nut butter limited to 2 tbsp/day
-carbs only periworkout on lifting days
-bread/white potato 1/day
-eggs 1/day (just too high in cals)
-almonds (about 20) 1/day
-stirfried veggies are probably the best way to get your fat and veggies
-carb refeed 1/week
I also eat rice cakes 1/day because it’s one of the few ways to get some crunch into the diet besides almonds or the occasional pretzels (which I count as bread)