Did bikini season sneak up on you? Is your soon-to-be worn wedding dress still just a touch too tight? Did a last-minute invite for a beach getaway come your way? You're a lucky dog – and a panicked one too because you want to drop pounds, and fast. These 10 diets are likely to help you lose significant weight within a year, according to a panel of experts who reviewed 38 plans for the U.S. News Best Diets rankings. Just remember: Short-term weight loss is markedly different from long-term weight loss, which is more important for your health.


If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
To lose weight, you need to burn more calories than you consume. One pound equals 3,500 calories. If you cut 500 a day from your diet, you will lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You also will burn additional calories if you increase your physical activity.
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For weight loss, you need to find the right balance of calories so that you lose at a rate of 1 to 2 pounds a week. Starvation diets that severely restrict caloric intake may help you lose weight faster, but you're losing water and muscle, not fat. Plus, when you eat too few calories, your body may hold onto fat as a means of protection against the starvation. This change in metabolism makes it even harder for you to lose the unwanted pounds.
Different foods have different nutritional values, even if they sometimes have the same number of calories. And making a few simple food swaps could be beneficial for both your health and your waistline. Felicia Stoler, RD, an exercise physiologist, suggests swapping margarine for butter, corn oil for soybean oil, corn-fed proteins for grass-fed proteins, and artificial egg whites for farm fresh eggs. “Smart consumers are choosing grass-fed options because those tend to have more nutrients and fewer added hormones,” Stoler says.
This plan was developed by nutritionist Dawn Jackson Blatner, RD, to allow vegetarians to have a burger every once in awhile. There is no specific weight-loss claim, but the guidelines recommend around 1,500 calories per day, so there’s a good chance you’ll lose weight. Recipes are available online and in Blatner’s book. Vegetarian diets have been linked with reduced risk for diseases such as diabetes and heart troubles, but you have to make smart food choices to avoid nutrient deficiencies. Learn about the healthy diet plan nutritionists recommend for weight loss.
The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. It is also one you can live with for a long time. In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn't require an extensive and expensive list of groceries or supplements.
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Diet programs should not only be suited to a client’s health needs but also be attune with their budget. Aside from providing customizable menus, some diet programs also offer clients price-based menus. Some companies offer one-time diet plans as well as free trials. A money back guarantee is certainly a welcome for those who don’t find success with the diet program. Pricier diet programs don’t always translate to a successful and effective diet. The ultimate measure of an effective diet program is the client’s compliance with the recommended diet. 
Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions. Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.

Eating finger foods takes more time leading to a more satisfying experience, Amy Gorin, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey says. “I’ll often include finger foods in my clients’ meal plans, as it’s not just kids who love to eat with their hands,” she says. Some good options include lightly salted edamame, hummus, whole-grain crackers, sliced mushrooms, and sliced bell peppers. Here are the secrets nutritionists won’t tell you for free.
Watching little television. The average American watches 28 hours of television per week, but about two-thirds of NWCR participants reported watching 10 or fewer hours per week, and only 12% watched 21 or more hours per week. Those who watched the most TV were more likely to regain weight than those who watched less, even after researchers controlled for diet and exercise differences.

Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking
Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).

Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.


Different foods have different nutritional values, even if they sometimes have the same number of calories. And making a few simple food swaps could be beneficial for both your health and your waistline. Felicia Stoler, RD, an exercise physiologist, suggests swapping margarine for butter, corn oil for soybean oil, corn-fed proteins for grass-fed proteins, and artificial egg whites for farm fresh eggs. “Smart consumers are choosing grass-fed options because those tend to have more nutrients and fewer added hormones,” Stoler says.

If you've seen the TV show, you get the idea: Six weeks of healthy food and regular exercise is celebrated as a great start to a weight-loss journey – as well as a way prevent or reverse various diseases. Fair enough. Experts determined that the Biggest Loser Diet is very likely to help you shed pounds, thanks to calorie restriction and exercise. To reap the other benefits of weight loss, however, you have to stick with it – something that's a lot harder for average Joes than for TV stars-in-the-making.
This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.

Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.

Portion control is a big part of losing weight and keeping it off, according to the Mayo Clinic. Pre-packing your lunch could help. “Learn about portions and embrace the idea, not just because they help you lose weight, but because it’s great to know the right size for your own body and activity level,” Dr. Bazilian says. Portioning out your lunches also takes the guesswork out of eating out and could help you save money. These are the tips a weight loss coach won’t tell you. 
Hi there, it’s Lacey! I’m the editor and main writer for A Sweet Pea Chef. I'm a food blogger, health and food coach, professional photographer, and mommy of three. I also run the awesome free Take Back Your Health Community, am the healthy and clean weekly meal planner behind No-Fail Meals, and a little bit in love with Clean Eating. Be sure to check out my free beginner’s guide to eating clean and follow me on YouTube and Instagram to get my latest recipes and healthy eating inspiration. Read More…
“Intermittent fasting can be really challenging if you have an ever-changing schedule,” adds Hultin. “If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives.” Intermittent fasting isn’t safe for people with type 2 diabetes, children, pregnant or lactating women, or anyone with a history of an eating disorder.

Prep foods in advance. To make sure you stick to your diet plan, organize your meals in advance. You can do this after dinner in the evening. Lay out the foods you'll eat for breakfast so they are ready to go when you wake up. Then pack your lunch and snacks for the next day. Finally, do any meal prep for the next night's healthy dinner so that it's easy to throw together when you come home from work.

Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.


Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soymilk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.
For even more impressive effects on body composition: aim for exercise forms which elicit a positive hormonal response. This means lifting really heavy things (strength training), or interval training. Such exercise increases levels of the sex hormone testosterone (primarily in men) as well as growth hormone. Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the long term.
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
Liquid calories could sabotage weight loss success. Soda is an obvious culprit, but fruit juice, energy drinks, alcohol, and other sugary beverages could all also add to weight gain or obesity, according to research. “Sometimes a bottle of iced tea or juice has 2.5 servings,” says Lisa Lillien, founder of HungryGirl.com and author of the book The Hungry Girl Diet. “Read labels and you’ll see it’s just not worth it.” Dr. Bazilian adds that sodas and other fruit “drinks” don’t satisfy hunger—meaning you may eat equal or more in food calories too. These are the quick weight loss tips nutrition pros swear by.
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.

So what happens when you can’t exercise? There are many people with health and physical difficulties who can’t exercise in the traditional way. For those people, I assure you that you can still lose weight. Like I said above, weight loss is 70% what you eat and 30% exercise, so if you can’t exercise you have to be spot on with your diet plan to lose weight.

Habits and cravings are the devil when it comes to dieting. Let's first deal with habits. Juge explains that it takes a good week or two to ease into dieting. "Fast food is so easy and there's a McDonald's on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you." The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You'll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.
It's not just breakfast that's important when it comes to weight loss. So is lunch. A 2015 article published in Current Obesity Reports notes that planned, regular eating habits play a big role in promoting a healthy weight. Enjoy 2 cups of minestrone soup with five whole-grain crackers and 1 ounce of low-fat cheddar cheese at your next lunch for 410 calories. A quinoa salad made with 1 cup of cooked quinoa tossed with 1 cup of mixed diced raw veggies such as grape tomatoes, red onions and peppers, 1/2 cup of firm pressed tofu, 1 teaspoon of sesame oil and grated ginger for 390 calories also makes a good lunch option on your weight-loss diet. Or try a simple turkey sandwich made with two slices of whole-wheat bread, 3 ounces of turkey breast with lettuce, tomato and mustard and served with 6 ounces of nonfat yogurt, a small apple and 1 cup of sliced cucumbers for 440 calories.
Meal prep is one of the best ways to ensure you’re eating healthy all day long and prevent the vicious cycle of skipping meals during the day and binging on unhealthy foods once you’re finally home in the evening, one of the problems many people who are struggling with losing weight are facing with every day.  Plus, it’s so much easier to grab and eat food you’ve already prepared than to struggle with also cooking and/or prepping it when you’re hungry.

It might seem like swapping regular products for “sugar-free,” “fat-free,” or “diet foods” is an easy fix. But they could do more harm than good. In fact, artificial sweeteners they could even cause weight gain, according to research published in Applied Physiology, Nutrition, and Metabolism. As for fat-free foods, choosing the full-fat option will keep you fuller longer, according to Pashko. Steering clear of ravenous hunger will ensure you don’t overeat later.
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because it’s good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.
Also some research shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, "people who try to stop eating after 7pm can’t do it every day for the rest of their lives," says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.
In other words? "Drinking makes you more likely to eat sh*t," Dr. Seltzer says, referring to drunk foods. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus, research suggests you don’t have to, as long as your intake is moderate—i.e., less than about a drink a day. "If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this," he says. "Or, if you’re drinking four glasses of wine a week, drink three instead so you’ll won’t feel such a big difference."
Cutting out food groups is not the healthiest weight loss solution. “When you eliminate either fats or carbohydrates, you’re probably eating way too much of what’s left over,” says Kristin Kirkpatrick, MS, RD, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute. For example, if you cut out fat, you could overdo it on carbohydrates or vice versa. Instead, Kirkpatrick recommends balancing your meals and having one whole grain carbohydrate at each meal and opting for low-fat dairy products and lean meats. Here is the worst diet advice nutritionists have ever heard.
You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That’s giving up 3,500 calories over the course of 7 days. To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones. You also are much more likely to gain it all back.
Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. It’s entirely up to you!
Opt for smaller bowls instead of large dinner plates, suggests Rachel Goldman, PhD, FTOS, a senior bariatric psychologist at the Bellevue Center for Obesity & Weight Management. Similarly, a study in the journal Appetite found that people ate more candy when the bowl of sweets was closer to their desk. Try plating dinner away from the table instead of serving family-style to combat overeating or mindless grazing. Don’t miss these tips for getting over a weight loss plateau. 
Staying motivated to lose weight can be tough, but it’s key to weight loss. When we skip a workout or overeat and use the dreaded words “I’ll start again on Monday” or “I’ll start again tomorrow” we are missing a great opportunity to learn and move on, to hit our reset buttons. The single most important lesson I can teach you about weight loss is that everyone messes up. It’s the people who mess up and get over it (aka: hit their reset button) that succeed.
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
The Centers for Disease Control and Prevention suggests subtracting 500 to 1,000 calories from your usual intake each day to lose at a healthy rate. First, keep a food diary to estimate the number of calories you currently eat, then subtract the calories to determine your weight-loss calorie needs. For example, if you currently eat 2,300 calories a day, to lose 1 to 2 pounds a week you need to reduce your intake to 1,800 calories or 1,300 calories a day, respectively.
Also some research shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, "people who try to stop eating after 7pm can’t do it every day for the rest of their lives," says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.

This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.

Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
Lose weight, eat well and feel great with this easy weight loss meal plan. This simple 1,200 calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.
Even if you do meet your goal, it's nearly impossible to keep off the weight over the long term: "The amount of restriction required [to maintain that number] will make you so hungry that you’ll eat everything in sight—it’s survival instinct," Dr. Seltzer says. And since calorie restriction gradually slows your metabolism, your body will be less prepared to burn the foods you binge on, he adds. That could mean gaining more pounds than you lost in the first place.
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Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.
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