Think you need to find what works for you the best. Have heard a little on the 3 hour diet, I think the best information to pick up from it is small portions eaten frequently, but that does not work for everyone.
Just try logging your food, making an effort to eat healthier foods, and making an effort to add in exercise. That is the best way to start off any new lifestyle (gradual) and you will learn more as you go. Best of luck!
"What would you try if you knew you couldn't fail?"