Just eat normally (fruits, vegetables, meat/fish from time to time, not too much bread...) for a long period of time and you'll get to your normal weight. All the rest is bullshit.
The problem is for many people eating "normal" is what caused them to get so big in the first place. Most people in the US don't seem to see their diet as out of the ordinary even if they hit fast-food joints for every meal.
