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Are there any true diet plan secrets out there? You know, the magic bullet that makes some folks shed pounds fast and easily, while the remainder of us are trapped snacking on lettuce while the scale needle seems to never move? Yes and no, depends on how you see it. Despite not much being a secret per se, successful diets do certainly have some general characteristics.

To start with, “crash course” diets are nearly always a recipe for disaster. Yes, drink nothing other than tea made from some strange Chinese herb for a week and you will lose a lot of weight. Sadly, because your body will think that it is in a state of minor starvation, it will not be fat that you are shedding. Rather, you will cannibalize muscle mass, and that results in your slowing down your metabolism. When you start eating regularly again, and you will not only gain all the weight right back, however you will be more susceptible to keeping body fat.

Likewise, a diet consisting of just one or a few food items for breakfast, lunch and dinner rarely work out well either. Not only does your body not get the kind of variety it needs to thrive, it’s also mind-numbingly one-sided. When you hit the breaking point, chances are you’ll go off the diet with a bang and possibly a half-gallon of Rocky Road ice cream. Goodbye whatever gains you may have made.

The bottom line is: Impractical crash diets are not recommended. Successful diets work for long term results, where you can make eventual and consistent progress.

There are many different takes on it, but most successful diets have a few common factors: Medium to high protein intake,few simple carbs, little or no “bad” fats, good fiber intake and little or no alcohol.

Proteins are the building blocks of the body. It is not easy to get fat off protein calories and they help muscle maintenance as well as growth. This also helps your metabolism rate, meaning your body will burn calories efficiently.

Simple carbs such as sugars, highly processed and white flour-based foods, will negatively influence the blood sugar balance. When the blood sugar dramatically rises after lets say drinking sodas, the body in order to manage the sugar releases insulin. Insulin as well turns the body into fat storage-mode, which will turn off any fat loss progression you may had going.

Bad fats, like trans-fat packed fries, seem almost designed to clog up the cardiovascular system. While humans need fat to survive and thrive, we’re much better off getting our daily fat calories from sources like fish, olive oil, nuts and seeds.

Fiber is filling, which lessens hunger pangs and the temptation to cheat on the diet. It helps with digestion and helps gut health, as well as slows down the release of simple carbs into the blood. If you have, a smaller blood sugar increase there will be less insulin released, which will allow your body to continue to burn fat.

A cold beer may taste great; however, alcohol has a significant negative impact on your diet. Alcohol has as many calories per gram as pure fat (7 calories versus 9 calories per gram), but the toxic ingredients have a bad effect on your natural hormone balance that can bother you for days.

Don’t waste your time and money. If you really want to lose weight, we have reviewed several safe diet plans for quick weight loss. You can also watch my videos about healthy diet plans to lose weight quickly.