We should adjust your food consumption according to burning level, and the energy we obtain should be less than the energy we burn;
We should never conduct diets with low calories (diets that cause to lose a weight more than 1 kg weekly);
Remember that others may gain weight while someone who eats the foods with same calories may lose weight (metabolism rate);
Imagine that people in prison camps remain in same weight and never loss weight with 400 to 500 calories (metabolism) or someone, who eats a lot, never gain a weight of 400 to 500 kg (metabolism);
The thing to be done to lose weight gradually without imposing an excessive load on metabolism. How shall this happen? Of course, correct selection as well as glycemic index of the food and their compliance to us;
Never have breakfast only with the foods with high glycemic index such as toasted sandwich, pastry;
Some one eats has breakfast and lunch normally, but has dinner a lot. This is wrong;
3 meals a day are sufficient. You should keep a balanced diet;
When you eat the foods with high glycemic index, our glucose rises quickly, but falls quickly and hyperglycemia periods occur. This gives a sense of hungry and we eat. It falls again and we eat again. In this cycle, we become a fat reservoir;
In diet irregularities (while eating the foods with high GI), insulin secretion increases. This increases fat storage, and glucose falls again. Weakness, nuisance, nausea, dizziness, tachycardia, shivering and qualm occur. We suppose to overcome this with a piece of chocolate. To break this cycle, we should keep a regular and balance diet, avoid alcohol and smoking, and keep away from eating the foods with high GI;
We should eat fruits (one and half hour before or 2 hours after dinner);
We should eat the foods with rich fiber;
We should never jump a meal. Otherwise, your metabolism rate decreases due to hungry. Even if you eat, you cannot lose your weight;
We should eat complex carbohydrates;
We should pay attention to fats and avoid any saturated fats and especially margarines; and
The important thing in obesity description is an increase in body fats. (Although weight in people having a strong muscular structure is excessive, this ration may be lower.) We should eat a sufficient amount of foods to avoid obesity or do exercises to burn foods as we eat.