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Despite what many nutritionists have preached for years, low-calorie diets can be healthy if you do them right, and can work wonders on pounds and inches in just a few weeks. In fact, fast weight loss - if achieved with a healthy, caloriecutting food-based diet - can bring long-term success equivalent to the more gradual weight-loss programmes, which is reason for procrastinators everywhere to rejoice. My laboratory summarised 36 years of published studies on exercise and weight, conducted between 1969 and 2005, and found that adding even an hour of exercise per day results in an average fat loss of just six pounds over the course of several months - hardly the benefit one would expect from all that work.Perhaps more importantly, most of the studies managed to get people to exercise only 30 minutes a day, at which point the average weight loss goes down to three pounds. These diets do achieve short-term weight loss with a combination of small calorie cuts and low-sodium meals that cause water excretion, but once water balance stabilises, you begin to feel like your dieting is getting nowhere. The first principle of successful dieting is to get calories low enough to cause ongoing, serious fat loss. Several studies have shown that at this level of intake, calorie requirements don't decrease anywhere near enough to make your weight plateau, meaning fat continues to be pulled from fat cells and real weight continues to slide off.
The second principle involves eating the right foods at the right time; if you don't, counting calories won't cut it because you will be too hungry or unsatisfied to see it through.
To enjoy yourself more, go the real-food route and maximise benefits by ensuring every meal and snack you eat combines at least two of the properties that numerous research studies have shown cut hunger and increase the feeling of being full: high fibre, high protein, high volume and low glycaemic index carbs. Greater weight losses than this might occur for a week or two if you put yourself through the wringer of fruit juice fasts, purges, or harsh detox programmes, but you won't lose any more fat - just water, intestinal contents and sometimes muscle.
Stock up on the good foods that help with weight control, and then keep those calorie counts down to make weight loss a reality this time. In fact, for some people, healthy crash dieting may work even better than a diet that lasts all year.A recent study from my laboratory at Tufts University in Boston, Massachusetts, found that the slow and careful approach seems to be sustainable only by those dieters who are not sidetracked by rich food, party snacks and other common food challenges in daily life.
One research study in The Netherlands also highlighted the problem that simply starting and sticking with a serious programme of exercise is easier after you've lost some weight. My experience of helping people lose weight showed that eating three meals and two to three snacks every day and spreading calories evenly from morning to night is about as important as choosing the right foods when it comes to suppressing hunger. It's a physiological fact that the human body is capable of losing only a maximum of about three pounds of actual fat per week, even if you eat nothing at all.
Scientists admit they aren't entirely sure why this is, and it's still more of an associationВ  than a direct cause and effect.Dr Mallakh has pointed out that many of the drugs proven to help with bipolar depression have anti-seizure properties, which has established a link between the high-fat, low-carb diet and its effects on the brain, if nothing else.
Just last month, we reported that nutritionist Dr T Campbell was hitting back against the low-carb craze with his new book, The Low-Carb Fraud.Ignoring its apparent mental benefits, he argues that the standard American diet is already too high in protein and fat, an imbalance that is merely worsened with this sort of diet. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. Grass-fed meat, fish, dairy, nuts and avocado are top of the list in terms of foods that comply.

When carbohydrates are severely restricted, the body begins burning its own fat for fuel -- a state called ketosis.
Starting a high-protein dietHigh-protein diets come in many forms, and not all are created equal.
The most nutritious high-protein plans are low in fat and moderate in carbohydrates, rather than high in fat and low in carbohydrates.
And if you're careful to choose a lean cut, you can get all of the protein with far less fat.
To slim your meal down even further, remove the skin, which is bursting with saturated fat. Lots of protein, healthy fatsFish is a no-brainer - it's loaded with protein and almost always low in fat. That's because the fat in fish is generally the heart-healthy kind known as omega-3 fatty acid - and many people don't get enough of this good-for-you fat.
Affordable, convenient and tastyEggs are perhaps the most classic and certainly least expensive form of protein. Soya: It's high in protein, tooSoya products, such as tofu, soya burgers and other soy-based foods, are nutritious plant-based sources of protein.
An added bonus: some research suggests consuming 25 grams of soy protein daily may also help maintain healthy cholesterol levels and protect against heart disease. Beans and pulses : Full of fibre and proteinBeans pack a powerful double whammy -- they are loaded with protein and also full of fibre.
Studies show that, along with protein, fibre helps you feel full longer and also helps maintain healthy cholesterol levels.
As for the protein content, tinned baked beans have a sixth of the protein of grilled steak, but with a tenth of the fat. Milk, cheese and yoghurt are not only protein-rich, they also provide calcium for strong bones and a healthy heart. Look for low-fat, light or reduced fat dairy products as part of a reduced calorie diet plan. You can turn to high-protein cereal or energy bars to give your high-protein diet a quick boost. Go wholegrain, go fibreMost high-protein diets limit grains to a couple of servings a day, so make sure the grains you do eat are pulling their weight. Wholegrain breads, cereals and pastas, on the other hand, are rich in fibre, which might otherwise be in short supply for people on a high-protein diet.

Leave room for fruit and vegNo matter the emphasis on protein, make sure you leave room for fruit and vegetables in a high-protein diet. These nutrient gold mines also contain powerful antioxidants that aren't found in most other foods, and some research suggests that people who eat plenty of fruits and vegetables may lower their risk of cancer, although more research is needed. A diet that's easy to loveHigh-protein diets may help people lose weight - at least in the short term - because dieters tend to feel full longer when they eat more protein. Combine speedy weight loss with the satisfaction of feeling full, and it's easy to understand why high-protein diets are popular.
Other potential health risks when high protein diets are used long term include high cholesterol and heart disease, osteoporosis, and kidney disease.
More saturated fat, less fibreMany high-protein diets are high in saturated fat and low in fibre. These diets generally recommend dieters receive 30% to 50% of their total calories from protein.
The British Nutrition Foundation recommends a balanced diet in which a smaller percentage of calories are derived from protein. Losing calciumPeople on high-protein diets excrete more calcium through their urine than do those not on a high-protein diet. If a person sticks to a high-protein diet long term, the loss of calcium could increase their risk of developing osteoporosis.
Protein may affect kidney functionPeople with kidney disease should consult a doctor before starting a high-protein diet. Research suggests people with impaired kidneys may lose kidney function more rapidly if they eat excessive amounts of protein - especially animal protein.
High-protein diets: Jury is still outThere are no long-term studies of high-protein diets, so their ultimate health impact is unknown.
This includes eating nutritious, low-calorie foods and participating in regular physical activity.

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