Although insulin is known as the fat storage hormone, the most important aspect to understand about insulin for the purposes of obesity is that it prevents fat burning. It does not matter that you spike your insulin after eating a meal. What matters is that you allow the insulin level to drop enough to be burning fat again. This is how body fat is regulated.
It is extremely clear that spiking insulin does not cause obesity. There are billions of high carbohydrate eaters in the world who maintain lean body mass eating lots of rice. But to hammer home the point that big meals do NOT cause obesity, look up Takeru Kobayashi. Kobayashi is a competitive eater and holds records in consuming hot dogs, hamburgers, tacos, and other foods. He also sports a lean body with six-pack abs.
Kobayashi even has a record of eating 97 Krystal burgers. That is 13.871 lbs of burgers and 12,610 calories. Try eating 12,610 calories in a day. It is a difficult thing to do for most of us. He did this in one MEAL. This makes it Krystal clear that eating large meals does not cause obesity.
When your insulin level is high, you do not burn fat. You burn fat after your insulin level is lowered. That takes time after a meal. The longer the time, the more fat will be burned. Eating low calories may keep the spike down, but can be unsatisfying and cause cravings and binges because it is an unnatural way to eat. Normally a person sits down to eat a meal and eats until they are satisfied. No calorie counting.
It would be nice to find some magical foods that are satisfying and bypass this insulin spike phenomena, but they don't exist. Pure fat does not cause insulin spikes, but I found it causes low blood sugar for me. It is also not a satisfying food on its own. The search for such magical foods that do not inhibit fat burning continues to be a fascination for people. But they don't exist.
If people eat until they are satisfied, then why fight that? That is how people eat. The problem only arises when people eat their next meal due to the wrong signal. They mistake hunger for an empty stomach and eat again too soon. Takeru Kobayashi would not make that mistake. He trains by drinking large quantities of water (to keep the stomach stretched) and not eating for days at a time.
If a person wants to eat unsatisfying foods and/or unsatisfying quantities, then such ascetics will hopefully find those who appreciate their pursuit of martyrdom. But most obese people do not have such aspirations. A simple understanding of the need to give a good break between meals is all I needed to understand. This allows insulin and other hormones to return to normal. It can even be a quick solution if one wants it to be.