First, let's determine what defines whether or not a diet "works". It is likely that any or all of the above mentioned diets will work for most people in the short term if you are consistent and maintain a caloric deficit. However, if you stop the diet and then regain the weight, did that diet really work? This depends on who you ask, but if you ask me, no. A diet that is only sustainable for a short period of time that leads to quick weight regain is not a solution to a problem.

Here is what to look for before starting any diet:

1. SUSTAINABILITY: Can you eat this way long term? Potentially forever? If not, don't waste your time. Find a diet that fits your personal preferences, lifestyle, and does not feel overly restricting. If the methods are unsustainable, the results will be unsustainable.

2. HEALTH PROMOTING: Will this diet lead to overall healthier eating habits by providing adequate amounts of necessary nutrients and energy? Or are you still eating like shit, just less total calories than before?

3. GOAL ALIGNED: Will this diet provide you will adequate amounts of energy and nutrients to help get you to your goals? (Whatever your individual goals may be)

If you can answer yes to all 3 of these criteria, then that diet may be a good fit for you. If you can't check all these boxes, it is probably best to move along and find what DOES. While dieting may not be easy, it shouldn't make you miserable.

Chances are, you don't have to follow a rigid diet with a list of set in stone rules in order to adopt a healthier lifestyle, lose weight, gain muscle etc. Often times, small, simple changes over time will lead to the greatest long term results. (Example: Currently drinking 4 oz of water per day? Aim for 8 oz. When that becomes manageable, aim for 16 oz, and so on.)

Also remember: WEIGHT/BODY COMPOSITION IS NOT THE SOLE DETERMINANT OF HEALTH. If you lose 10 lbs eating nothing but bacon and cheese, but now have high cholesterol, are you really any healthier than before? (Obviously this is a little dramatic, but you get the point.)

There is no one diet out there that is best for everyone. There is no "magic pill" and no diet has the ability to "trick your body". If a diet claims this, it is likely bullshit. There is a reason that the weight loss industry in the U.S. is worth $72 Billion, yet over 42% of American adults were classified as obese in 2018.

Instead of looking for quick fixes or the "next best thing", try taking a few steps toward creating lasting, sustainable change. Try thinking 5 years ahead rather than 5 weeks and see how your goals and approaches change.