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From eating only grapefruits to ditching carbs, fad diets come and go with the seasons.

But according to a US study, quick fix meal plans don't work with the vast majority of dieters piling all the weight back on, the Daily Mail reports.

While UK research found that the secret to long-term slimming isn't cutting out but cutting back on sugary or fatty foods.

The University of Pennsylvania's Centre for Weight and Eating Disorders found that 65 per cent of people who turn to a fad diet will regain the weight within three years - and only five per cent will keep the weight off.

And a UK-wide study by calorie counting app and website, Nutracheck, revealed that 86 per cent of dieters who have lost enough weight to improve their health did so while continuing to eat chocolate, crisps and other carbohydrates.

And over 85 per cent said they ate chocolate at least once a week and still lost weight, with a third of people eating it most days.

Nutritionist Emma Brown said: 'People who cut down - rather than cut out food groups - not only lose weight, but are more likely to keep it off long term.

'Almost every fad diet plan has a blacklist - those foods you must not let pass your lips if you want to drop the pounds.

'Yet anyone watching their weight can still eat their favourite foods, which goes down well when we tell members they don't have to give anything up. 

'Eat out or eat in, and if you fancy some cheese and wine, it's no problem, just count it into your calories - that's the reality.'

Emma added: 'It's essential to stop classing foods as "good" or "bad."

'Weight loss is down to how much you eat, and how often you eat it.

'Denying yourself foods you enjoy leads to psychologically negative emotions, which is why so many people associate weight loss with denial, hunger and feeling miserable.

'Taking a relaxed approach and including some treats makes losing weight successful and sustainable as it builds a long-term positive attitude towards food.'