Severe calorie restriction might shift weight quickly at first, but it's rarely weight that stays off - most people regain it, sometimes plus a bit more, once the diet ends. A gentler pace, losing roughly 0.5 to 1kg a week through a modest, manageable calorie deficit, is far more likely to be permanent.
The fundamentals that actually deliver results are nothing new: plenty of vegetables and fruit, wholegrains over refined ones, sensible portion sizes, fewer sugary drinks and snacks, and regular activity worked into daily life. Be cautious of anything that bans entire food groups or promises dramatic change without a credible plan for keeping it off.
See also our pages on healthy diets and exercise.
Common questions
Do crash diets keep weight off in the long run?
Rarely - the weight typically returns, sometimes with extra on top. Gradual weight loss of about 0.5 to 1kg a week has a much better chance of lasting.
What kind of diet plan deserves extra scepticism?
Any plan that eliminates whole food groups entirely or promises rapid results without a realistic, long-term strategy behind it.