All the experts agree on one thing: The best weight loss plan is one you can keep up.

Most people go on and off fad diets numerous times in their lives and fall into the yo-yo syndrome of dropping weight followed by gaining weight. The consequence of yo-yo dieting is that you lower your metabolism and end up at a heavier weight than when you started. Fad diets don’t really teach you anything about behavior or lifestyle change that can lead to lasting weight loss.

The simple truth is that losing weight is a simple formula: Calories in minus calories out equals weight loss, weight gain, or maintenance. Diet pills, detox plans, or supplements cannot change that formula. In order to lose weight, you have to eat fewer calories and be more active.

Just how do you know if an eating plan is healthy and sustainable? Experts say a sound weight loss diet plan should:

• Include physical activity
• Allow a variety of foods from all the food groups
• Promote slow and steady weight loss
• Include portion control
• Allow snacks between meals
• Not rely heavily on supplements or special foods
• Include small portions of your favorite foods and beverages
• Be based on science
• Recommend drinking plenty of water
• Be a plan that you can stick with for a lifetime

The Perfect Weight Loss Eating Plan for You

Once you know how to determine whether a weight loss eating plan is healthy, you'll need to narrow your choice down to one that suits your own lifestyle. Evaluate the plan to be sure it matches the way you like to eat and exercise: Is this an eating or physical activity plan that you think you can stay on for several months to achieve your weight loss goal? It's also important to choose an eating plan that won't leave you feeling hungry. Look for plans that promote foods that are fiber-rich, like soups, and have adequate protein, fruits, and vegetables. These foods fill you up and reduce food cravings to help you stick to your eating plan without feeling deprived.

Here's a checklist to help you find the perfect eating plan for you:

1. Does It Match My Eating Style?

Can this diet accommodate my travel or dining-out patterns? Does it have a family-friendly approach that everyone in the household can follow? Does it require special preparation and cooking? Can I stick to the timing and/or recommended number of meals/snacks?

2. Does It Match My Physical Activity Level?

Does it allow for a variety of physical activities that I enjoy and that I can continue to do?

3. Can I Live with It Forever?

Is this something I'd be willing to do almost every day for the rest of my life?

4. Does It Include Foods I Like, Can Prepare, and Can Afford?

5. Does It Suggest That I Lose Weight Slowly?

Even though you may want to lose weight quickly, experts agree that slow and steady wins the race. Safe and effective weight loss averages 1 to 2 pounds per week, and the best way to achieve it is by burning about 500 calories per day through diet and exercise. Eliminating 500 calories a day should help you lose 1 pound a week.

6. Does It Tackle My Bad Habits?

The best weight loss plan is one that doesn't make you feel as if you are on a diet. Going on a "diet" can create an obsession with food, heighten cravings, and lead to a frustrated "throw in the towel because diets don't work" mentality.

Look for a plan that helps you recognize habits that can keep you from reaching a healthy weight.

7. Can I Still Have My Favorite Foods?

If you can't bear to live without a glass of wine with dinner or an occasional dessert, you'll need to find a plan that allows small portions of these favorites. But if you're the type who can't stop with one glass or a bite or two of dessert, the stricter plans may be exactly what you need.

8. Does It Call for Small, Gradual Changes?

A sensible plan encourages you to evaluate your eating habits and work on a few unhealthy habits, and once you accomplish these changes, pick a few more that you can live with.

9. Does It Call for Supplements, Cleanses, or Diet Pills?

Healthy weight loss plans don't need to be supplemented beyond a daily multivitamin-mineral supplement for nutritional "insurance."

10. Do I Want a Structured Plan or One That Is More Flexible?

Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food ─ fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein ─ either type can work.

Just make sure the eating plan allows you enough food and calories that hunger won't undermine your efforts to lose weight. Women should not generally go below 1,200 calories/day, and men should not go below 1,500 calories/day.

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