Eat breakfast, if you’re hungry in the morning. Don’t, if you’re not. It won’t make you thinner or fatter. It won’t boost your metabolism.
Eat little and often, if you get hungry often. Or eat big meals and nothing in between. It won’t slow down your metabolism.
Eat at night, if you’re hungry then. It won’t make you fat any more than eating at any other time of day. Your weight will be determined by your energy balance over weeks and months, not a single day. Your metabolism does not slow down at night.
Eat carbs, to properly fuel your activity. They are not the enemy. They will not make you fat. Your brain runs on carbs.
Eat fat. Even saturated fat. It will regulate your hormones and keep you looking and feeling great. It will not raise your cholesterol. It will not make you fat. It will enable you to absorb vital nutrients.
Eat sugar. It’s not ‘as addictive as cocaine’. It’s not addictive. It’s just a carbohydrate. It has its place in your diet, especially if you are active. It will not give you diabetes, unless you are genetically predisposed to it, in which case you will have to manage all carbohydrates. It will not make you fat.
Eat everything, in moderation. Let hunger guide you, but not rule you. Chill out about food.