Crash diets and extreme restriction usually lead to weight being regained, often with a bit more besides, once the diet ends. Slow, steady weight loss of around 0.5 to 1kg a week, through a modest, sustainable calorie deficit, is far more likely to stay off long term.
The basics that actually work are unglamorous but effective: eat plenty of vegetables and fruit, choose whole grains over refined ones, watch portion sizes, cut back on sugary drinks and snacks, and build in regular activity. Be cautious of any diet that cuts out entire food groups or promises very fast results without a clear, sustainable long-term plan.
See also our pages on healthy diets and exercise.
Common questions
Are crash diets effective long term?
No, they usually lead to weight being regained. Slow, steady weight loss of around 0.5 to 1kg a week is far more likely to stay off long term.
What kind of diet should I be cautious of?
Any diet that cuts out entire food groups or promises very fast results without a clear, sustainable long-term plan.