I do the long tail method of cast on the way the gal shows in this video. I think it is easier to get my tension even this way, but I think it is possible the other way too. You just have to become rather mechanical so that you get to where you always pull the same amount on the tail each time to tighten the new stitch.
Part of what she shows here is how she does the slip knot, it is slick, but she is really not teaching that and does it so fast I couldn't get it. Just start with a slip knot and proceed as she shows.
I get a nice even tension this way, but sometimes I still choose to go up (and I go up 2 or 3 sizes) in needle size because for some applications a nice even cast on is still going to be too tight.
However you choose to do the cast on, don't do it so tightly that it is real hard to work the first row. First rows are bad enough. LOL