Dieting: What Works & What Doesn’t

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If you're trying to loose weight this month, and thinking about going on a specific diet, be sure to read up on what is effective...and what doesn't work. Some people follow trends that others are doing, while some copy diets that celebrities found to be successful. Its time to get the fact straight. Here are the truths about certain diets:

Let's face it: The rules of weight loss—eat less, move more, treats in moderation— are a drag. And they don't fit with most dieters' quick-fix, thinner-by-dinner expectations. Cue diet crutches: tricks, based on scant science, that may speed up results. So if a friend swears that munching on grapefruit gets her into skinny jeans, or a coworker credits ice water for his sleek physique, should you try it too?

Not so fast. Some diet crutches are helpful, some harmful, and some won't do much either way. We asked registered dietitians for the bottom line ("skip it," "try it," or "do it right") on the most common diet crutches.

"Cleansing" your system

Skip it
It sounds simple: Drink "body-flushing" liquids and eat little or no solid food. But just because celebs do it doesn't mean you should.

"Will you see the weight loss? Absolutely. But it isn't safe, in terms of getting the nutrients you need," says Amy Shapiro, RD, founder of Real Nutrition NYC. Once you eat solid food, you'll gain back the pounds.

Because the liver and kidneys remove toxins, a "cleanse" is unnecessary and even harmful, says Sonthe Burge, RD, a nutritionist. It can cause diarrhea, "so you can't go far from a bathroom," she says. Other side effects: Headaches, lack of energy, and trouble focusing.

Filling up on fiber

Try it
"Fiber is not absorbed well by the body, but is also very filling, which makes it a great choice for people trying to lose weight," says Natalie Digate Muth, MD, an American Council on Exercise spokesperson.

Dietitians recommend 25 to 35 grams of fiber per day (for both men and women), but most people get less than 15, says Burge. To lose weight, she suggests aiming for 30 grams of fiber per day. To add fiber to your diet, swap out white rice for barley, or add beans to soups and salads.

Don't go crazy. Too much fiber (50 to 60 grams per day) can cause side effects like flatulence and diarrhea.

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