Fast Weight Loss Diet

 You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. Despite the desire for fast weight loss, fad diets and plans that promise quick results aren't the answer. You are unlikely to stick with them and they may rob you of needed nutrients.

But it does make sense to cut way down on, or totally cut out, empty calories.

Foods to limit for weight loss:

Foods with added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items -- not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Carbs with less nutritional value. You don't have to eliminate carbs, but you can be picky about your choices. For example, whole grains are better choices than highly processed items because processing removes key nutrients such as fiber, iron, and B vitamins -- though some may be added back, such as in “enriched” bread. Also, look for choices that are low on the glycemic index, meaning they are digested more slowly and are less likely to raise your blood sugar.  Low-glycemic foods include green vegetables and most fruits; high glycemic foods include potatoes and white rice. 

High-calorie drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved enough calories for it, that plan backfires.

What to eat for weight loss:

Protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.