How to Lose Weight Fast, Free, and Quick

You don't need fancy gadgets, pills, or exercise (but getting the books from your local library would help). Below are summaries of some of the most popular and effective low carb and low fat diets to melt off pounds fast, without spending a dime.

LOW CARB, ATKINS

I must admit, I'm partial to this diet, because after the birth of my daughters it helped me to lose 50 pounds in just a couple of months.

THE PHILOSOPHY: Most overeaters are in a continuous state of hyperinsulinism, which converts excess carbohydrates to fat. Insulin regulates blood sugar levels. By controlling your intake of carbohydrates, you can manage your insulin and force your body to burn fat for energy, giving you a metabolic advantage which results in weight loss and better health.

HOW TO DO IT: Food is unlimited, and you are instructed to eat whenever you are hungry, until you are full. There is no counting calories, but you must count your carbohydrates. You can have unlimited amounts of fat, oil, and meat, with moderate portions of leafy greens, eggs, heavy cream, and cheese. You are NOT allowed grains, most fruits, starchy vegetables, or sugar. Carbohydrates are limited to 20 grams per day in the first 2 weeks, and come mostly from salad. After the 2 week induction, you gradually add back food types at a rate of 5 grams per week until you find your ideal intake for losing weight.

OFFICIAL BOOK/S: The New Diet Revolution (1992), by Robert C. Atkins. Dr Atkins' Diet Revolution (1972), by Robert C. Atkins.

LOW CARB, SOUTH BEACH

THE PHILOSOPHY: The South Beach Diet blends the carb-controlling principles of Atkins with the traditional fat-controlling principles of most low fat diets, with the aim of gaining the health benefits of both. Because of this, it is often the low carb plan recommended by doctors.

HOW TO DO IT: You get 3 meals a day, and 3 snacks, with no counting of carbs or calories. The food choices are generally high in protein and fiber, but low in carbs and saturated fat. You may eat seafood, chicken, turkey breast, eggs, and lots of vegetables. You also get moderate amounts of fruit, nuts, low fat meats, whole grains (pasta, bread, and rice), olive oil, and red wine. You are NOT allowed refined grains (white flour), sugar, fruit juice, potatoes, regular dairy, fatty meats, or beer.

OFFICIAL BOOK: The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss (2003), by Arthur Agatston, MD.

LOW FAT, ORNISH

PHILOSOPHY: This is probably the best known all-vegetarian diet on the market. Dr. Ornish believes a strict low fat vegetarian diet is the best way to reverse and prevent heart disease, and to manage weight.

HOW TO DO IT: There is no calories restriction, so you eat until you are full. Your food should consist of vegetables, fruit, and whole grains. The emphasis should be on vegetables, but you are also allowed whole grain bread, natural fruit juices, and potatoes. You are NOT allowed meat, fish, poultry, fats, oils, seeds, avocados, nuts, or refined carbohydrates (white sugar, white flour, white rice, etc). Dairy is limited to fat free yogurt and milk, fat free cheeses, and egg whites. Basically, cut out all the fat!

OFFICIAL BOOK: Eat More, Weigh Less: Dr. Dean Ornish's Program for Losing Weight Safely While Eating Abundantly (2001). By, Dr. Dean Ornish.

LOW FAT, CABBAGE SOUP

PHILOSOPHY: Soup, soup, and more soup. The idea is that vegetable soup is very filling and low in calories and fat, so if you consume a huge amount of it, you will lose weight. This plan is typically for short periods of weight loss, typically being done for just 1 week.

HOW TO DO IT: There are numerous varieties of this plan. In general you make a big batch of soup which includes low calories vegetables like cabbage, celery, onions, tomatoes, etc. The broth may be watered down tomato juice or onion soup base. No potatoes or starchy veggies. You can have an unlimited amount of this during the day. On the first three days, you can also eat unlimited fruit and non-starchy veggies. On the fourth day, you can also eat bananas (no more than 6). On day 5 and 6, 20 ounces of protein (meat or fish). On day 7, some fruit juice and up to 2 cups of brown rice. After this, it's back to normal eating habits.

OFFICIAL BOOK: To my knowledge, there is none, but many websites give their own variations.

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