As more Canadians become overweight, it is becoming increasingly important to sift through the fad diets and learn how to follow an eating plan that works.

Dr. Michael Lyon, Medical and Research Director of the Canadian Centre for Functional Medicine, has solutions for shedding pounds that don't require following a fad such as the South Beach or Atkins diets.

So how do you define a fad diet?

"What I would say is a fad diet is anything that is a fad for you. That is, that you're trying to lose weight by doing something temporarily that doesn't really change your relationship with food or really your long-term way of life," he said, appearing on Canada AM.

"And if that's the case, you're going to lose weight and then you're go back to your old habits and you're going to gain your weight all back again," he said.

Most of the time, dieters who see a noticeable weight loss gain it all back again, he says.

The problem they face is that they lose muscle during the weight-loss period, thus slowing their metabolism.

The solution to getting your appetite under control and keeping your waistline trim, Dr. Lyon says, is a balanced diet full of high-fibre foods such as vegetables.

Vegetables such as cucumbers, tomatoes, carrots, celery, romaine lettuce, are examples of nutrient-rich foods that are low on calories, he says.

Despite the recent popularity of low-carb and no-carb diets, they are not necessarily the way to go.

"One of the most important things is to realize is that all carbohydrates are not the same," he said.

While low glycemic index carbohydrates such as barley, vegetables and whole grains are recommended because they are loaded with fibre and take longer to digest, Dr. Lyon advises against loading up on refined carbohydrates such as white bread.

"Because those starches digest and absorb so quickly,  (they enter) your bloodstream as though you've just given yourself an injection of sugar."

Just as important is a healthy breakfast that has a balance of protein and low-glycemic index carbohydrates, he says.

But skipping the first meal of the day can be as risky as eating the wrong foods.

"If you get up in the morning and you skip breakfast, you're telling your body that there's some starvation that might be down the road, so your body turns down the thermostat for that day," thus decreasing lower metabolism, he explains.

On the other hand, starting your day off with coffee and a doughnut can be just as harmful.

What a high-sugar breakfast will do is set the metabolic stage for the rest of the day.

"The body will feel a surge of blood sugar and insulin...you'll have these food cravings that will promote snacking and eating too much," he said.

The keys to a nutritious, balanced diet include: spreading calories throughout the day and loading up on high-fibre foods and low glycemic index carbohydrates.