Diet control techniques which I want to follow

In this discussion I would like to bring out few observations which I have made about hunger mechanism of our body. I have been the test case for this. First observation I would like to discuss is that our body and mind can be trained in the aspects meal time in a day. Most of people argue about having breakfast in the morning. But so far I have not yet found any clinical research based articles on this topic. Most of the articles seem to be based on statistical evidence based on surveys. If anyone has a link to  a clinical research based article, I am very interested in learning about that. What I have observed is that I feel hungry at the same time when I had meals during previous day. Let say if I had some snacks at 5:00 PM in previous day, I feel hungry at the same time next day. But If I skip that for next 2 days, then I don’t feel hungry at that time. One more argument is that if we skip breakfast, we tend to eat more in the afternoon.  I think this depends on person to person. If you skip a meal, stomach contracts and hence the amount food we would like have should remain the same.  We used to do fasting during certain festivals when we were children. Usually we used to eat only dinner during those days. I remember feeling full after eating a small serving of meals.   In general I want to keep my self busy with some activities outside work window. While at work, it is always been easy to control the diet. Hopefully, I will go back to gym and keep myself busy outside work. My goal before end of spring is to go back to correct shape for playing tennis. Because, if I am overweight, it can damage legs because of heavy running involved while playing tennis.