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.
First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!

Topping foods with heavy sauces or condiments could add extra calories and often little nutritional value. For example, ketchup often has a high amount of sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon of ketchup is equal to eating a sugar packet. “It’s deceiving because it has no fat, so people think they can enjoy freely,” she says. “Unfortunately, we now know that sugar is far more insidious than fat.” Fortunately, there are healthier lower-calorie options such as pesto, hummus, and DIY recipes. These are the condiments that are bad for your health.

The plan laid out in the book Flat Belly Diet! says you will lose up to 15 pounds in 32 days. The first phase offers an initial anti-bloat plan, followed by four weeks of strict eating that incorporates healthy monounsaturated fats at every meal. While the diet has no research to support it, the plan is loosely based loosely on the Mediterranean diet, which is highly backed by research.

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.
Few things are more discouraging to someone on a weight-loss plan than the oft-cited statistic that 95% of people who lose weight will regain it within a few years. The difficulty in sticking with a long-term weight-maintenance plan is one of the main reasons that weight-loss programs fail. To uncover clues to successful weight loss, researchers have been collecting information on people who have lost weight and successfully kept it off for many years. This project, known as the National Weight Control Registry (NWCR), records what these people did to achieve their goals.
Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

Eating healthy is easier if you prepare for the expected and the unexpected. That’s why Lara Felton, RDN, head of the dietary team at mobile nutrition app ShopWell recommends preparing filling snacks for work or school. “I find that people often make poor food choices because they get so hungry they just grab whatever is close,” she says.”If you have something healthy already tucked in your bag or briefcase, you’ll save yourself the extra calories and eater’s remorse.” She recommends packing snacks that have a balance of carbs, protein, and healthy fat to keep your energy levels up and hunger at bay, but nothing too perishable or fragile.


“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
It might seem counterintuitive to eat with a large fork, but a study published in the Journal of Consumer Research found that restaurant diners who used big forks ate significantly less than those eating with small forks. Researchers believe using a big fork gives people the idea that they are filling up since larger forks hold more food, CBS News reports.
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.
The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight-loss program.
If you haven't lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge's first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.
Eating healthy is easier if you prepare for the expected and the unexpected. That’s why Lara Felton, RDN, head of the dietary team at mobile nutrition app ShopWell recommends preparing filling snacks for work or school. “I find that people often make poor food choices because they get so hungry they just grab whatever is close,” she says.”If you have something healthy already tucked in your bag or briefcase, you’ll save yourself the extra calories and eater’s remorse.” She recommends packing snacks that have a balance of carbs, protein, and healthy fat to keep your energy levels up and hunger at bay, but nothing too perishable or fragile.
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.

High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.
Consuming protein in the morning will stabilize blood sugar, Sharon Collison, RD, sports dietitian and clinical instructor at the University of Delaware says. “Make sure to have an excellent source of protein with every breakfast such as Greek yogurt, cottage cheese, or two to three eggs,” she says. Eating more protein earlier in the day could also help reduce sugar cravings in the late afternoon, Collison adds.
Thank you for this meal plan. It is exactly what I needed and having the shopping list was great. It made me see that I needed to cut portions, eat better, and skip or significantly moderate sweets and alcohol. I have made some minor substitutions like doubling broccoli because I don’t like Brussels sprouts, but for the most part sticking to the plan. I expected to feel hungry and don’t with the snacks.
×