A quick diet might sound like the way to take off unwanted pounds. However, it's important to recognize what's a fad diet and which diets promote healthy weight loss.

With society's focus on losing weight, some may think a fad diet is a quick solution.

"If a diet or product sounds too good to be true, it probably is," Mankato Clinic Registered Dietician Erin Gonzalez said.

Gonzalez said fad diets tend to promise rapid results, which means the body is likely to sabotage that weight loss.

"Research shows that 80 to 95 percent of people who lose weight quickly are going to regain that weight back in 1 to 5 years," she said.

So even if a diet appears to be working, Gonzalez said, "We still have to think about nutrition even though we're having success with weight loss."

There are a number of fad diets to be cautious of.

Diets that restrict, combine, or offer unlimited amounts of certain foods can not only get boring, but can cause nutritional deficiencies.

Any diet claiming weight loss without exercise is also a red flag.

"So really just paying attention to any plan that is going to offer rules is something we're going to have to be more cautious on," she said. "It should look like balance, variety and moderation."

Also, be wary of people on the internet claiming to be diet experts.

"There really is no one who is more of an expert than yourself," she said. "This process is really learning about what I need because each person is an individual."

She said the best thing is to work with a dietician to come up with a plan for sustainable weight loss.

--KEYC News 12