This is a diet formula that I use for losing weight quickly. If you stick to it, count the calories, fat and carbs, you will likely lose 7 to 10 pounds the first week (unless there is a complication from an underlying medical condition) and up to 20 pounds in the first month. As always, any kind of exercise will help, but it's not imperative. Always consult your physician before starting a new diet and/or exercise routine. (Note: It's very helpful to keep track by writing down the calories and grams of fat and carbs of everything you eat.)
The key to this diet is reading labels and having a calorie, fat and carb chart available for reference in order to calculate your intake. This is a good online resource: calorie-charts.net
Your diet should include plenty of protein. Choose lower fat meats such as skinless chicken and turkey, seafood, lean ham and pork loin & lean beef such as sirloin or round. Tofu, legumes and eggs are counted as proteins.
Eating plenty of vegetables is very important. They are a freebie on this diet and will help, immensely, to curb your hunger.
Choose nonfat or low fat dairy products. Try to incorporate low fat, low calorie yogurt. The acidophilus in yogurt is very helpful to your digestive system. If you have a problem with dairy products, take an acidophilus supplement.
Fruit juices are high in calories, so it's best to eat fruit instead of drinking it.
Avoid alcoholic beverages. Like fruit juices, they are calorie dense. Drink plenty of free liquids, as described.
You may eat whenever you choose, and as many meals as you prefer, as long as you stay within the given numbers.
A food scale is a very handy tool for accurate portions and calculations.
Any type of exercise is beneficial and recommended, if approved by your physician.
When you hit a plateau, it's time to switch things up a bit. Take a day off and eat what you want, in moderation. In other words, have a piece of pie, but don't eat the whole pie! Get right back to the diet the next day.