I have the same situation like you. The company I worked would supply the breakfast and lunch service. So sometimes I would eat much more than before. 4 months later, I found I have got 2 kilograms already. Is that terrible?
Actually, apple is helpful to lose weight, apple's calorie is very low. So if you are hungry at night, you could eat an apple. In addition, yogurt is a good choice when you want to eat something. You'd better chose the primary taste yogurt. But don't eat too much, it aslo would make you gain weight.
i know apple can make our body feel good ,it is not the feeling that one eat enough, eat too much .eat apple suitable can let us feel happy ,i means our body feels light ,bright, it means ok .so in my opinion ,you strick to the doctors advise and make you live happier.