With just more than a month until summer vacation, many students are looking for a diet to help them get into swimsuit shape.

In a culture where quick fixes are all the rage, it’s important to maneuver your way through the minefield of fad diets to find something that actually works.

Fortunately, most fad diets are lit up like a Christmas tree with red flags: Unrealistic promises, dangerously low calorie intake plans and solutions by supplementation are all things to watch out for.

“Fad diets [promise] larger amounts of weight loss in shorter amounts of time,” said Beth Lulinski, nutrition and dietetics instructor. “One to 2 pounds weight loss per week [is] more sensible — potentially something you could stick with long term because it’s not so restrictive.”

One of the biggest marketing snares companies use to squeeze money out of poor college students is plastering their product with unverifiable promises. We’ve all seen these claims: “Drop 21 pounds in 21 days!” or “Double your muscle size by eating these bars!” and “Look like (insert attractive celebrity) by following this diet!”

Although most of us have enough common sense to realize these are scams, the alluring promises are undeniably tempting. Don’t waste your time, money or effort on these — if it seems too good to be true, it probably is.

Diets that severely restrict calories are another thing to be wary of. If you’re trying to lose weight, you must limit your calories — but being more restrictive isn’t always better.

Many problems can arise if you lower your calorie intake too much. For one, the less you eat, the less likely you are to meet your nutrient needs. This can stunt metabolism while hindering other processes, such as immune function, muscle retention and energy production.

While caloric needs differ from person to person, a general rule of thumb is to avoid diets that are less than 1,200 calories. Individuals who dip below this mark often hit plateaus in weight loss efforts, have trouble keeping weight off and are more prone to diet deviation — leading to abandoned efforts and goals.

Everyone wants a quick and simple fix. That’s also why diets that include supplements like fat-burning pills or meal replacement shakes are popular. But they rarely provide the results people are looking for.

“If it came in a book or a bottle, we’d all be supermodels,” said dietetics internship director Nancy Prange. “If the healthy option were the easy option, we would all be much better off, but it’s not. It’s hard work to eat healthy, and you have to want it and you have to be ready to make those changes.”

When it comes down to it, the only proven method for maintainable weight loss is proper dieting and exercise — no pill can provide equivalent benefits.

Don’t be fooled by fad diets. Make realistic goals, work hard and eat smart. Do this consistently and results will follow.