Britons seeking to shed pounds gained over Christmas are being urged to avoid "fad" diets.
Instead the National Health Service says it can offer a tried and tested weight loss programme.
Its diet is based on the latest scientific research about diet and exercise and has been approved by senior health professionals, NHS England said.
Participants can down-load each of its 12 weight loss packs and get a "stick on the fridge" food and activity chart.
The pack also includes hints on 100-calorie snacks and advice on dealing with cravings and comfort eating. Its developers say it can help people lose one to two pounds a week.
NHS England says few weight loss programmes "have a basis in science, most don’t work in the long term and some are just plain dangerous."
Government adviser Professor Susan Jebb, of Oxford University, UK, said: “Every year, people pour millions of pounds down the drain to no avail following one fad diet or another.
“There is no easy way to lose weight, but the NHS Weight Loss guide is full of valuable tips and support to help you put your good intentions into practice. It is free, straightforward and based on the best available evidence of what helps people to succeed in losing weight.
“Research shows that monitoring what you eat and how active you are can make a real difference to your success, so use the food and activity charts to check that you are sticking to your plans."
The programme is backed by the British Dietetic Association.
Spokesperson Sian Porter said: “Without a shadow of a doubt, as soon as the clock strikes midnight on New Year’s Eve, the marketing machines will go into overdrive in their attempts to sell us the latest miracle diet books, websites, DVDs and more for 2014.
“The truth is there is no miracle approach to losing weight in a safe and sustainable way."
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