"- Last meal is dinner. Dont eat before bed"- This is a myth. I would eat my largest carby meal before bed for blissful sleep. Carb coma.
"- Healthy food, no junk food"- focusing on minimally processed whole foods like fruits and vegetables is great for satiety and overall health. Enjoying "junk" or fast food in moderation can fit into a balanced diet. The challenge is definitely both mental and physical, finding that balance is important.
"- Protein is better than carbs even if calories are equal since carbs get metabolized as fat easier than protein (which is a muscle thing)"-Carbohydrates are crucial for overall health. They provide the most readily available energy and contain numerous micronutrients. Like protein, carbs are not easily converted to fat by the body. This conversion only occurs in the absence of fat intake and requires significant overeating. Fat, on the other hand, is the first macronutrient to be converted directly to body fat, requiring the fewest chemical processes.
"- Always eat breakfast as it's a metabolism kicker. So even though breakfast is calories, dont skip it. Eat something"- This is a myth. You can fast for hours or eat right away, and it will make no real difference. There can be some advantages to eating before you work out if you do partake in morning lifting for energy, but meal frequency is otherwise irrelevant to body composition. Total calories and protein are what matter.
"One guy I know has lost weight. His trick was simple. He tried a diet where he kind of eats what he wants (or so he says), doesn't work out and only eats twice a day. Normal lunches and dinner. No breakfast, no snacks. He says he lost about 25 lb in half a year. He definitely has lost weight as I noticed and brought it up. So he told his strategy." - This can definitely work since two meals would have to be enormous or to not leave you in a calorie deficit.
I eat a lot of junk too. I'm 43 and have never had a cavity either. I brush religiously.