Avoid the fads, avoid the nitwit faux-science and avoid overthinking any of this. Everyone knows what they should eat, what they shouldn't eat and how often they can eat what they shouldn't eat without becoming as big as a VW Beetle.
Forget the complicated nonsense - it is strictly a physics/math problem.
More calories in than calories out and you will gain weight. Good carbs, bad carbs, proteins, glycemic whatever...taking in more energy than you expend will cause you to gain weight. (Unless you have a tape worm or something.)
1) Just use common sense. The fads and the like exist to sell books.
2) Don't go out like a house on fire. If you start working out 90 minutes a day and cutting your calories in half, you will last three days and then end up eating one of your kids in a hunger-crazed feeding frenzy.
3) I can't remember what my third point was, but it was better than my second point. I was building to a crescendo and somehow lost the mental thread.