With all the focus on weight in our society, it isn't surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called "experts" can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is. There are no foods of pills that magically burn fat, alter your genetic code and transform your body in a matter of weeks. More importantly, some ingredients in supplements and herbal products can be dangerous and even deadly for some people. If you want to lose weight without risking your health, you need to know how to spot the red flags of a bad fad diet. First, steer clear of any plan, pill or product that promises RAPID WEIGHT LOSS. Not only are you much more likely to regain the weight after a dramatic weight loss, but you're also likely to lose muscle, bone and water as well. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. Second, ditch diets that allow unlimited quantities of any one food such as grapefruit or cabbage soup and ones that completely eliminate or severely restrict entire food groups like carbohydrates. It's boring to eat the same thing over and over and hard to stick to such a monotonous plan. Plus, even if you take a multivitamin, you'll still likely be missing critical nutrients that your body needs. The 3rd red flag to watch for is a diet that requires specific combinations of food. There's no proof that combining certain foods or eating foods at specific times of day will help with weight loss. And eating the "wrong" combinations of food does NOT cause them to immediately turn to fat or to produce toxins in your intestines, as some plans claim. Red flag number 4? Rigid menus. Life is already complicated enough. You don't need a strict meal plan to make it any more overwhelming. With any new diet, ask yourself: "Can I eat this way for the rest of my life?" If the answer is no, the plan is not for you. Finally, avoid any program that claims there's no need to exercise. Regular physical activity is essential for good health and weight management. The key is to find a work out that you enjoy doing and aim to fit in 30 to 60 minutes of activity every day. If you want to sustain a healthy weight, build muscle and lose fat, the best way to do it is a lifelong combination of eating smarter and moving more. A registered dietitian can easily help you tailor a plan to your lifestyle and food preferences so you're more likely to stick with it for good. That way, you'll look and feel great for the rest of your life.