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Diets that leave you feeling deprived or hungry can cause you to give up. And many weight-loss diets don't encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting.

Many studies on intermittent fasting and weight loss investigated restricting calories to very low levels for a limited time, such as one or more days per week (e.g. 500 calories per day). Actual fasting means restricting calories to nearly zero for a time, which may or may not be more effective.

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What foods supply the most important nutrients to your body? Protein is the most important macronutrient because you need a plentiful supply of essential amino acids — the building blocks of protein — nearly every day.

Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber.

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This program can be tailored to your own individual needs, health history and preferred eating style.

He lays out the key ingredients of the ideal weight-loss diet and explains how factors such as calorie density, the insulin index, and the impact of foods on our gut microbiome can help us add or drop pounds. Dr. Greger shows us how evidence-based eating is crucial to our success. (For all of How Not to Diet's thousands of scientific sources, see How Not to Diet Citations.)

If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

Likeability. A plan should include weight loss without diets foods you like and that you would enjoy eating for life. If you don't like the food on the plan, if the plan is too restrictive or if it becomes boring, you probably won't stick to it. So long-term weight loss is unlikely.

Aim to follow the healthy plate method about 80% of the time throughout the week and don't worry about the rest," she says. The healthy plate method refers to filling half your plate veggies, a quarter with whole grains and the last quarter with lean protein.

Lastly, accountability can help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don't have to do it all on your own.

The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.