This year, abandon the quick fixes and unproven gimmicks. It's time to get on board with five diet trends that are simple, healthy and have staying power.
1. Read food labels
If weight loss is your goal, start reading the nutrition labels on your groceries. A 2012 study published in Agricultural Economics: The Journal of the International Association of Agricultural Economists found that women who routinely scrutinize nutrition panels on food packages tend to weigh less than women who skip this practice.
Desiree Nielsen, a registered dietitian based in Vancouver, says that you should start with the list of ingredients. ''The first step is to determine whether or not it's a quality food made with quality ingredients,'' she says. ''If the items don't resemble simple things -- such as milk, flour, vegetables, seeds, spices and sugar -- you need to give that food a pass.''
Nielsen cites flavour enhancers and preservatives such as monosodium glutamate (MSG), hydrolyzed vegetable protein and butylated hydroxytoluene (BHT) as unhealthy ingredients to avoid. Extra sugars can also be problematic.
Found a healthy product? Move on to examine the nutrient details on the label, including calories, fibre and sodium. ''If you like granola, for example, a tiny quarter-cup portion has 240 calories. You could have a 1,000 calorie breakfast before you even leave the house, so it might not be a great choice,'' Nielsen says.
Foods made from grains (cereals, breads, side dishes) should have 5 grams or more of fibre. Look for products with minimal amounts of sugar per serving, ideally 8 grams or less.
It's important to note that ''the healthiest foods don't have nutrition labels,'' says Nielsen. ''Produce, lean proteins, nuts, grains and unprocessed foods -- that's where the basics of your diet should start.''
2. Cook at home
Bored with takeout or processed meals that are loaded with additives, fat and empty calories (and are not help in the weight loss department)? Join the ranks of the cooking-at-home brigade. When you prepare your own snacks and meals you know exactly what you're eating, plus you save money, too.
''It's the easiest way to control the quality of the food that you eat,'' says Nielsen. ''Most takeaways and ‘heat and eat' foods are very high in salt, sugar and the wrong kinds of fat. They may have MSG and they rarely have enough produce, so it sets you up for a pattern of less-healthy eating.''
To switch to home-cooked meals, a little bit of planning is key. ''On the weekend, plan out your meals for the week, make your grocery list and go shopping. It might not be fun, but come Monday, the week will be a breeze,'' says Nielsen.