Ditching the Miracle-Diet Mentality

Every year, new diets pop up and claim to provide the key to weight loss success. There are even choices like the champagne diet or the "werewolf" diet—where people fast during a full moon.

Outlandish ideas aside, what are the benefits and risks involved with trying popular diet options? And, will they actually help you reach your health goals? Let's take a closer look at three of the most popular diet options people often want to try.

  Intermittent Fasting

Pros. Proponents of this diet advise eating meals within an eight-hour window, then fasting for 16 hours. Studies indicate this approach can decrease LDL (bad cholesterol), triglycerides, and insulin resistance, which can help burn fat. It also helps you eat fewer meals, thereby lowering your caloric intake while boosting your metabolism. One study found intermittent fasting was linked to 3–8% weight loss over 3 to 24 weeks.

Cons. According to some researchers, it can lead to headaches, lethargy and constipation in some people. Limiting calories can also be dangerous for people with conditions like diabetes. In addition, if you don't consume enough nutrients, it can lead to muscle loss, poor immunity and digestive problems on top of being hungry.

  Keto

Pros. This diet helps the body burn fat versus sugar due to a low-to-no carbohydrate intake. In one study, keto lowered LDL (bad cholesterol) and increased HDL (good cholesterol) over 24 weeks. It also lowered triglycerides (fat in the blood) and blood sugar levels significantly. That's why some doctors recommend it for diabetes and epilepsy patients.

Cons. However, other doctors find a gluten-free diet is only effective for those with celiac disease. For some people, a lack of carbs causes lethargy and this diet can be difficult to sustain long-term.

  Whole30

Pros. This 30-day method encourages eating more vegetables and eliminating processed foods filled with sugar, sodium and fat from your diet. Other benefits are fat loss, higher energy, improved sleep, fewer cravings and better athletic performance.

Cons. This diet bans beans, which are a great source of fiber and promote healthy gut bacteria. It also means cutting out grains, dairy, sugar and alcohol, which may be hard to stick to when eating at restaurants or some cultural and holiday celebrations.

  Set Realistic Expectations

Even if you eat fewer calories than you burn, it's sometimes hard to lose weight or maintain an ideal weight. Weight loss is a complex process dependent on caloric intake, hormones, stress, genetics, medications and other health conditions. Make sure you set reasonable expectations for your journey. No matter which approach you choose, it's essential to talk to your healthcare provider before starting a new diet.

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