How do you do emergency weight loss?

The plan Chop calories. Eat no more (and no less) than 1,000 to 1,200 calories a day. Aim, ideally, for about 1,100. Cut carbs. Stick to 35 grams of carbohydrate a day if you can (the equivalent of a small box of raisins). You'll also lose weight — though not as much — if you stay under 90 grams.

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Remember when you vowed to lose weight so you'd look fabulous for party season? Well, that time of year has arrived. The good news: If you apply your best efforts, you can peel off as much as four pounds in just three short days. How? By dramatically slashing the amount of calories —especially carbohydrates — and sodium you consume, a strategy that "will make you lose a lot of water weight," promises Elisabetta Politi, nutrition manager at the Duke Diet& Fitness Center. While this diet is designed for quick results, don't stay on it for more than a week. The long-term safety of diets that are extremely low in calories and carbs has not been established.

The plan

1. Chop calories. Eat no more (and no less) than 1,000 to 1,200 calories a day. Aim, ideally, for about 1,100. 2. Cut carbs. Stick to 35 grams of carbohydrate a day if you can (the equivalent of a small box of raisins). You'll also lose weight — though not as much — if you stay under 90 grams. Ninety grams of carbohydrate allows for one serving of whole grains (oatmeal is good), two carefully chosen fruit servings and three to four servings of vegetables, says Politi. Steer clear of high-carb veggies such as corn, plantains, carrots and winter squash. Instead, go for zucchini and cabbage (one cup, chopped, of either contains about 5 grams of carbohydrate) or snow peas (one cup has about 8 grams).

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As for fruits, unsweetened strawberries are the best choice because they're low in calories (49 per cup) and relatively low in carbs (12 grams per cup), says Barbara Crosby, nutritionist at New York City's Motivational Center. Bananas, alas, are not a good option: One 4.4-oz. piece of fruit contains 112 calories and 29 grams of carbohydrate. 3. Keep it lean. Fill up on four to six portions per day of no- or low-carb lean protein, such as grilled, broiled or poached fish, poultry or egg whites. (Just be careful to count your calories, too.) Especially good are broiled or poached flounder, sole and halibut because they're lean, lean, lean. Sorry, but cheese and other fatty sources of protein are forbidden for the next three days, as are all chips, snacks, candy and junk food. 4. Slash sodium. The FDA recommends a maximum of 2,400 milligrams of sodium per day, but for the next three days, pare back to no more than 1,500 milligrams — the equivalent of about one-half teaspoon of table salt. Avoid adding any salt to your food (opt for a substitute) because chances are that any purchased food you consume will cover your allotment: Just one cup of prepared, canned tomato soup, for example, contains 1,383 milligrams of sodium. 5. Remember: white is not right. Ditch all potatoes, non-low-carb pasta, white bread and sugar for these three days, counsels Crosby. These foods will burn through your carb allotment in no time. 6. Drink eight glasses of water each day. "It's dangerous not to stay hydrated," notes Marisa Moore, a spokesperson for the American Dietetic Association. Also, water helps you feel full and prevents constipation, which is a risk when dieting.

The Exercise Factor

Work out, but not to excess. "If you exercise too much, you'll retain water" and, ironically, wind up weighing more in the short term, says Barbara Crosby, nutritionist for the Motivational Center in New York City. Keep to 60 minutes a day of intense, high-impact cardio, such as running, or 90 minutes of moderately intense exercise, such as uphill hiking.

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