I eat my carbs mainly in the first half of the day and make sure I eat something every 2-3 hours.
Breakfast - home made muesli
After morning workout - protein bar
Morning tea - piece of fruit
Lunch - meat and salad in lunchbox or sandwich
Afternoon tea - piece of fruit
Dinner - lean meat and veggies or salad (not potatoes)
Snack - fruit and low fat yoghurt or cottage cheese
Re too much sugar, it's a habit that will take a few weeks to break, but eating a little good stuff at regular intervals will stop the sugar cravings if you are determined to make it work for you.
If you lack energy due to low carbs, more lean protein can help, but a moderate carbs diet tapering off at night should also work pretty well.
If you get on a weight loss plateau, low carb for a few days in a row can kickstart the fat loss again.