While I agree that you have to fine tune your eating habits to accomodate what works for you, there is framework that should be followed. It's very simple:

Count calories - You have to be able to know your intake vs your output to know how to achieve you goal. This includes your days for your exercise routine and rest days. Too much of a calorie deficit will force you to lose weight but not keep it off for the long haul. To much surplus will obviously promote weight gain. I think that a 300 cal. deficit is a good cutting deficit to ensure that you don't lost too much muscle while trying to lose weight.

Eat a balanced diet - approximately 40% protein, 40% carbs and 20% good fats (omega 3s etc). Little to no saturated or trans fats.

Small meals a day - this definately has an effect on metabolism. It has been scientifically proven to speed it up.

The ultimate measurement is your BMI. If you lowering your body fat and increasing strength/size, you are on the right track (for lifters).

BTW, vegetables are not worthless.

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Drink plenty of water and count calories.

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