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Artificial sweeteners as a replacement for sugar may be ok, but they can induce cravings and they have no health benefits at all. Since this does not take into account body size, a more scientific definition is a diet that provides 10 to 12 kcal kg of desirable body weight day. To keep track of your progress you can log the food and calories you eat at each meal in the dairy, and you can record your weight each week to monitor your weight loss. Or keep a pen and paper food journal of what you ate and when.