Losing strategies: two experts, two diet plans. M & F HERS reports, you decide on how best to lose the last five pounds

I HAVE TO LOSE WEIGHT! The Big Day looms near: your friend's wedding ... holiday party ... class reunion ... vacation. Whatever your "B-Day," one thing's for sure: You've got to show up looking and feeling out of this world in just a few short weeks. How do you get there?

If you've got the will, we've got the way: two plans to choose from depending on your personal needs. Got a will of steel to give up your favorite carbs and become a lean, mean (non)eating machine? Check out the "Hard-Core" diet on the left. Need a more realistic approach that doesn't mean eating like a monk? Follow our "Real-World" plan on the right. Dieters: Choose sides! Follow the plan that's right for you and get ready to shine on your big day.

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THE HARD-CORE DIET

"BREAD IS THE ENEMY." These four words sum up the no-holds-barred approach of Mike Davies. Davies has consulted with athletes whose livelihood depends on how they look--and now, his iron-will plan has become popular among a broader spectrum of active women. One thing's for sure: It's not for the faint of heart (or body).

Davies describes his plan as "a diet of fresh foods, concentrating on lean protein, fruits and vegetables." It's designed for someone who wants to shed those last five pounds and has serious discipline to do so. Page 92 lists the four building blocks of this lean-and-mean diet.

REAL-WORLD DIET PLAN

YOUR SHORT-TERM GOAL IS TO MAINTAIN YOUR MUSCLE MASS, LOSE A LITTLE EXTRA FAT and gain muscular definition. But, you don't want to sacrifice your health, energy or well-being in the process: You're not willing to starve yourself or subsist on a diet of plain chicken and broccoli. If this sounds like you, then turn to nutritionist Sheri Barke's Real-World Diet Plan. It's still results-oriented, but it keeps the big picture of health and wellness in mind. Barke notes that in addition to the diet plan, "You'll want to maintain your high-quality training program, with a bit more emphasis on cardio (30-60 minute sessions, 4-5 times a week), coupled with 2-3 days per week of strength training."

Page 93 lists the four guiding principles of the Real-World diet plan, along with a sample day's menu plan and practical advice to make the diet work for you.

THE HARD-CORE DIET

Four Building Blocks

1) LIMIT WHAT DAVIES CALLS "THE THREE DEADLY WHITES": SUGAR, FLOUR AND SALT.

Sugar: This includes all candy, non-diet soft drinks, sweetened cereals, pastries, cookies, cakes ... you get the point.

Flour: Anything with "wheat" in its ingredient list--such as crackers, chips, pretzels, breads, most snack foods, pasta and most cereal--is a Davies no-no.

Salt: You don't need to count grams of sodium, but you do need to avoid products high in sodium. This includes most frozen entrees, canned soups, processed and packaged foods such as boxed pasta or rice mixes, snack foods like pretzels and chips, microwave popcorn, pickles and so on. Avoiding excess sodium also mean avoiding fast food.

2) DRINK LOTS OF WATER.

If you're used to drinking 8 cups of water a day, go up to 12 cups (3/4 of a gallon) or even 16 cups (1 gallon) per day. If you drink fewer than 8 cups daily, get up to a minimum of 8.

3) EAT MORE GREEN VEGETABLES.

You should be eating a green vegetable at least twice per day. Choose from dark leafy salad greens, asparagus, spinach, broccoli and more.

4) GET THE HEART PUMPING.

Engage in aerobic activity at least 30 minutes a day, 5-6 days per week. Continue with your regular weight training.

HELPFUL HINTS

* Eat 5-6 times per day. Include a protein and vegetable at most meals. Try to schedule a meal within 45 minutes of finishing a workout.

* Avoid restaurants. Portions are large and you cannot control food preparation.

* Avoid most fat-free products, such as crackers, salad dressing and sour cream. "Fat-free doesn't mean carb-free or calorie-free," says Davies. The exceptions are nonfat milk, fat-free yogurt and fat-free cottage cheese.

* On one subject, Davies is unequivocal: "Bread is the enemy. Alcohol is the enemy."

* Take a multivitamin and multimineral supplement.

* Davies advises taking glutamine daily to help with recovery and immune function while dieting.

* If you're craving carbohydrates, try making a protein pancake. Mix four egg whites, 1/2 cup unsweetened applesauce, a scoop of protein powder and a packet of Splenda in a blender. Cook in nonstick pan and eat plain, (218 calories, 32 g protein, 14 g carbohydrate, 0 g fat, 1 g fiber). For a yam pancake, substitute 1/3 cup cooked yams for the applesauce and add a dash of vanilla extract and pinch of cinnamon.

REAL-WORLD DIET PLAN

The Four Guiding Principles

1) BE REALISTIC, AND NOT TOO RESTRICTIVE.

While you may be tempted to go on a semi-starvation diet that drastically cuts all carbs and fats out of your eating plan, don't be led astray. These types of diets usually backfire. When calories are severely restricted, serotonin (the "feel-good" brain chemical) drops, and that can lead to feelings of depression, anxiety and low selfesteem--all triggers for emotional overeating. In addition, the body's levels of leptin (a hormone that suppresses appetite and revs up metabolism) drops, while its levels of ghrelin (a hormone that stimulates food intake) rise. So, a very restrictive diet can leave you with an uncontrollable desire to eat. (And keep eating!) Aim for a realistic reduction in your weight and bodyfat stores so that you set yourself up for success, not failure. Smaller, leaner women can aim to lose one-half to 1 pound per week; larger women can aim to lose up to 2 pounds per week (never more than 1% of your bodyweight per week).