Get results that last for the long haul with these smarter, R.D.-approved tweaks

By Shape Editors

If you want to lose weight, there's nothing more motivating than seeing fast results. With warmer weather on the horizon, trying a quick-fix diet certainly is tempting, and many speedy weight-loss solutions are popular for a reason; you get the immediate satisfaction of a seeing a lighter load on the scale (and of course a looser waistband). But strategies like juice fasts, skipping meals, and cutting way back on calories aren't sustainable in the long term, so any weight loss is likely to come back once you return to your normal eating patterns.

We talked to Christine Gerbstadt, M.D., R.D. and author of The Doctor's Detox Diet: The Ultimate Weight Loss Prescription and Melissa Joy Dobbins M.S., R.D., for their ideas on how to follow six common diets safely-and still lose the weight you want.

Juice Fasts

Christine says: "Swap one meal for juice or smoothie instead: Use a blender that retains the entire fruit and/or vegetable in the liquid (like a Vitamix that retains the pulp). That way, you get the full benefit of dietary fiber-both the soluble and insoluble portions"

Melissa says: "Skip the juice and instead try a 'fruit and veg binge.' Make most of your meals and snacks whole fruit and veggies with small amounts of protein and whole grains on the side."

Skipping Meals

Christine says: "Go for the opposite: More, but smaller, meals instead-a carton of yogurt, handful of nuts, half a sandwich. Think small/portable/quick blasts of food that have protein and carbs that stabilize your blood sugar and actually stave off hunger."

Melissa says: "Don't skip the meals but do skip the snacks. More research is showing that snacking simply adds calories and packs on the pounds. Focus on smaller, more nutrient-dense meals and try to avoid the extra nibbling."

Drastic Calorie Restriction

Christine says: "Don't go too low; this will shut your metabolism down all together, preventing you from losing anything in the long run. Eating five or six mini-meals of about 250 to 300 calories each will boost your metabolism and help you lose weight faster."

Melissa says: "Nothing wrong with a drastic calorie ‘reduction,' especially if you have a lot of extra calories to cut down on. The key here is to avoid going too low on calories, which will douse your metabolic fire and make you feel sluggish. Calorie needs vary based on gender, height, etc., but most women should avoid going below 1400 calories and most men should avoid going below 1700."

Doubling Up on Exercise

Christine says: "Doesn't a little more exercise and a little less food sound like a lot less work? It will also help [you] focus on a healthier diet and reduce your risk of sport-related and overuse injuries."

Melissa says: "Instead, try to make your workouts very high intensity to get more out of them (think harder, not longer). You might rethink your food choices after working out so hard and naturally gravitate to healthier foods."

Eliminating Entire Food Groups

Christine says: "Unless it's for personal or health reasons; you choose to be vegetarian, or have gluten intolerance, etc. The only food groups we should all be cutting out is the group of foods that have calories with few nutritional benefits, like candy, sweetened carbonated and non-carbonated beverages, and deep-fried foods."

Melissa says: "That's great if the food group is "junk food!" Try to eliminate a specific type of food like chips or pop or candy/sweets, not a nutrient like carbs or fats.

Detox Diets

Christine says: "If you want to clean out your colon for a medical procedure, then follow the doctor's orders. But if you want to strengthen your body's natural detox organ systems to achieve and maintain a healthy weight, like your liver and kidneys, eat a variety of vegetables, whole grains, protein, healthy fat, non-fat dairy, and herbs and spices so your body can purify itself."

Melissa says: "Your body is able to naturally detox through the digestive process. Your liver, kidneys, intestines, and other organs were built to do just that. Instead of "detox diets" try to cut down on overly processed foods and eat more whole foods."

Advertisement

Comments (31)

Anonymous
April 20, 2019
Over the years I've tried many methods recommended by both my friends and family but none of them seemed to work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and girlfriends about how great I look right now! I'm here to share with you guys because I really am thankful and hope someone who also needs this can experience similar results as me! Here is the link to my holy grail method! https://bit.ly/flatbelly21dayfix
Anonymous
April 13, 2019
The Secret to Losing Unwanted Weight Fast and Keeping It Off: https://bit.ly/2pRzPPy
Anonymous
March 4, 2019
Losing weight is not so difficult with the right guidance and methods. What worked for me was this amazing guide: https://bit.ly/2QvsWDd Explains the science of losing weight, right foods to eat, foods to avoid, tips and tricks to lose weight quickly and stay healthy.
Anonymous
March 1, 2019
A breakthrough Yoga Program that melts away flab and reshapes your body in as little as one hour a week. https://bit.ly/2S3Fk9s
brownlisa99
February 26, 2019
It's been a year since my husband practically threw me away like GARBAGE for being too fat and disgusting, as he called me.And that’s when I decided I’d had enough… No matter what it took I was going to look great! The first thing I wanted to do was to get rid of cellulite. After much trial and error, I finally found a program that taught me the correct body movements to stimulate all 90 muscles of my lower body and the right way to optimize my hormones through nutrient balance. The end result is astonishing. Cellulite is gone.The firmness and tightness of my body is something I've never felt before.I feel proud of myself. And so can you... Visit ==> http://bit.ly/cellulitefreenow
Anonymous
February 7, 2019
My life is totally transformed after I followed this diet. https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself.
Anonymous
January 25, 2019
This controversial method can make you lean fast: https://bit.ly/2DmMBxk
Anonymous
January 8, 2019
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier: https://bit.ly/2xZoIIy
Anonymous
December 17, 2018
The simple 30 second ritual that stops fat storage: https://bit.ly/2LjBabD
Anonymous
December 13, 2018
Eat this “superfruit” before bed to burn more fat: https://bit.ly/2G7zzXt
Anonymous
December 13, 2018
Losing weight is not so difficult with the right guidance and methods. What worked for me was this amazing guide: https://bit.ly/2QvsWDd Explains the science of losing weight, right foods to eat, foods to avoid, tips and tricks to lose weight quickly and stay healthy.
Anonymous
December 5, 2018
I have always been what most would consider a “big girl”. In January 2018, I weighed 180 lbs, which is quite overweight for a woman my height. I wasn’t always this weight though. In my teenage years, I weighed only 140 pounds and I felt much healthier and happier. I strived desperately over the years to get back to this weight. But with a stressful and busy work life, I struggled... continue here https://bit.ly/mydietplantoday
Anonymous
November 20, 2018
The Secret to Losing Unwanted Weight Fast and Keeping It Off: https://bit.ly/2pRzPPy
Anonymous
November 16, 2018
This controversial method can make you lean fast: https://bit.ly/2DmMBxk
Anonymous
November 12, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier: https://bit.ly/2xZoIIy
Anonymous
November 3, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 30, 2018
A Fool proof, Science-Based System that's Guaranteed to Melt Away All Your Unwanted Stubborn Body Fat in Just 14 Days. Watch the video here: => https://the2weekdietnow.com
Anonymous
October 27, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net
Anonymous
October 4, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier: https://bit.ly/2xZoIIy
Anonymous
September 27, 2018
Lovely information, very true and effective. I myself had gained over 20 pounds after the birth of my daughter. Plus with age, fat was not going away no matter how hard i tried with so many things. Finally Thanks to this method, I was able to lose 18 pounds Watch the video here: https://leanbellybreakthrough1.club
Anonymous
September 6, 2018
36-year old mother of 3 Reveals The French Weight Loss Solution That Helps You Naturally Slim Down Without Exercise: https://bit.ly/2KOb2Ee
Anonymous
August 25, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy
Anonymous
August 25, 2018
As weird as it sounds but eating cake for breakfast can help you lose weight. Check this out: https://bit.ly/2NeMdD5
Anonymous
August 11, 2018
We had this big family reunion coming up and suddenly I realized… I was terrified. I didn’t want to go because I didn’t know what people were going to think. I had a really rough year, and I gained 30 ugly pounds of fat. After starting The 2 Week Diet plan, I lost 5 pounds in the very first week! Watch the 2 week diet video here: http://the2weekdietnow.com/fat-loss
Anonymous
July 28, 2018
Discover The #1 Detox Tea That Melts Away Fat EFFORTLESSLY: https://bit.ly/2Laaysp
Anonymous
July 22, 2018
Strange “Soup Detox” Melts Away 37 Pounds in Just 20 Days: https://bit.ly/2myraQ8
Anonymous
July 9, 2018
I've lost exactly 30 Lbs in 2 months! The best part is knowing that I did this myself. look at the method I use to lose weight here: https://bit.ly/2rHqH0d
Anonymous
July 2, 2018
Since I turned 40 it has been increasing harder to lose weight. I have tried every diet, watch what I ate etc., nothing worked. One day my husband came home and told me about this system, I thought why not. Three months later I lost 34 pounds and 3 sizes. Now that I’m on the maintenance part of the system I lost a total of 38 pounds and now down 4 sizes…. This system works. It really had me change my eating habits. I have learned valuable nutritional information to ensure I keep the weight off and look great. Three months later I lost 34 pounds and 3 sizes, just following this system: http://leanbellybreakthrough1.club
Anonymous
July 1, 2018
My life is totally transformed after I followed this diet. https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself.
luzamorgg
June 29, 2018
Few years before losing weight is a dream for me, after I started using Brian’s weight loss product reducing weight is not a difficult for me, I understand one thing if we follow the right procedure and diet, reducing weight is not a difficult for anyone. I had followed all the step by step instruction only couple of weeks and I reduce more than 16 kg in few weeks without any hard exercise or medicine. There are thousands of people struggling to lose weight but they don’t know the right procedure to do it, you can try the same method which I used to keep the body healthy , stylish and fit, Watch the video here: weightlossin3weeks.com
Anonymous
May 23, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy