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Editor's note: Dr. Melina Jampolis, CNN's diet and fitness expert, is a physician nutrition specialist and the author of "The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life."
(CNN) -- Q: Is there a safe way to drop weight quickly for spring break?
A: A juice fast or cleanse may help you drop weight quickly, but such measures can leave you tired and flabby. Cleanses lack the nutrients you need, and you may lose muscle as a result of inadequate protein intake.
Instead, here are some tips to help you drop weight quickly while maintaining muscle mass and keeping energy levels high:
Double your vegetable intake and cut carbohydrates in half.
Research shows that dieters lose weight more quickly on a low-carb diet, but generally only for the first six to 12 weeks. So if you want to drop weight quickly, cutting back on starchy carbs -- bread, pasta, rice, potatoes, cereal, crackers -- can help.
Increasing your vegetable intake helps you cut calories without cutting portion sizes, allowing you to feel full on fewer calories.
For a health bonus, cut out sugar and processed grains, as these carbs are the least satisfying and nutritious.
Make workouts more effective.
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Drop weight quickly for spring break
