You mentioned 1 very key point in your post:
“don’t count calories, instead, count on the quality of food you consume.”
The modern western diet has energy-rich foods, which lack the micro-nutrients needed for health. Our bodies expect these essential nutrients from the foods we eat, and we feel satiated
when we get them. If these nutrients are not in the food, the body stays hungry, despite meeting the calorie requirements. The result is a ravenous desire to continue eating and eating. 'Hidden hunger' is the term used to describe this phenomenon.
In my opinion, it is a massive driver for glutinous behaviour.