Diet Plans to lose fat

• Veggies
• Fruits
• Beans
• Lean protein (fish like wild salmon, chicken and turkey breast, lean red meat, cottage cheese, etc.)
• Healthy fat (canola and olive oils, nuts, avocado, eggs, fish and fish oil)
• Water (drink at least half your current body weight in ounces; for example, if you weight 150 pounds you need to drink 75 ounces, about 9.5 cups, a day)
• Fiber have at least 30 g per day, mostly from fruits and vegetables

Cut out...

• Fiber-free carbs, like white bread, scones, chips, pastries, cookies, bagels, and high-sugar breakfast cereals
• Caffeine (e.g., coffee, tea, diet soda, chocolate)
• Artificial sweeteners (e.g., diet soda, diet drinks, low-cal yogurts, low-sugar jelly, etc.)
• Alcohol and other liquid calories (e.g., soft drinks, fruit juice, alcohol, sports drinks, etc.)
• Added sugar (e.g., sugar, honey, brown sugar)

After the first week, you don't have to be so strict, but focus on the foods recommended above. Limit your calories to about 1, 500 a day.

More from Prevention: Try the Flat Belly Diet Online!

Created by Dr. Chris Mohr, RD and Dr. Kara Mohr at MohrResults.com.

Sample "Detox" Diet Plan

Meal 1:

2 cups water (squeeze of citrus or sliced cucumber if desired)

Serve 2 whole eggs cooked with sautéed broccoli and several cups of spinach (or veggies of your choice), plus a small handful of cheese. Sauté veggies in about 1 tsp olive oil.

Pair with 1 cup blueberries (or fruit of your choice)

Meal 2:
1 handful pistachios (or nuts of your choice)

1 apple (or fruit of your choice)

Meal 3:
2 cups water (squeeze of citrus or sliced cucumber if desired)

Large salad made with a base of a 3-4 cups veggies, loaded with unlimited colorful veggies; ½ cup black beans, drained; 4 oz grilled chicken (or tuna or other source of protein, if preferred). Mix together. Squeeze the juice of 1 orange on top. Add 1 Tbsp of favorite balsamic-based vinaigrette dressing.

Meal 4:
2 cups water (squeeze of citrus or sliced cucumber if desired)

Start with can salmon; ½ avocado, sliced; 1 tomato, cut into wedges. Top with a pinch of crushed black pepper and Kosher salt. Mix 3 ingredients above with 1 tsp balsamic vinegar dressing.

Meal 5:
4 oz grilled chicken (or favorite lean protein), marinated in balsamic vinaigrette

Pair with ½ grilled squash and ½ grilled zucchini (or favorite veggies), marinated in balsamic vinaigrette.