The foods we eat affect our bodies in both good ways and bad. Food provides energy to get through the day and also provides nutrients to help our bodies function optimally. If too many foods are eaten that do not contribute to good health, it can greatly impact our appearance and general health. Eating the recommended amount of calories and a variety of foods will help us stay energetic and focused. Yet, sometimes our eating goals go off track and we gain extra pounds leading us to adopt a trendy diets that promise quick weight loss.

Popular diets with weight loss goals include:

1. Keto diet
The keto diet has helped many people lose weight. Those on the diet eat foods that are low in carbohydrates and high fat foods. There are several studies suggesting that the diet can help fight against diseases, such as epilepsy. Eating fewer carbohydrates allows the body to enter into a state known as ketosis, where burn fats instead of using glucose as energy. There are several ways a person can eat on this diet. The standard ketogenic diet allows for eating only 5% carbohydrates, with a moderate amount of protein and very high in fats. There is also a cyclical ketogenic diet which allows for eating a lot of carbohydrates on 2 days of the week, but 5 days of strict dieting. By eating on the targeted ketogenic diet plan you can eat a small amount of carbohydrates during exercise followed by eating low carbohydrates. While keto has earned a reputation for quick weight loss, the diet has been linked to low libido, flu-like symptoms (keto flu), and in some cases electrolyte deficiency (i.e., sodium, magnesium, and potassium) and acute kidney damage.

2. Whole 30
Whole 30 is an eating plan that lasts for 30 days. This diet restricts eating foods considered to be bad for your health. This includes dairy, alcohol, sugar and processed foods. While on the diets you may eat protein and vegetables. The diet has helped users lose weight, improve quality of sleep, have more energy and even help with digestive issues. After eliminating the restricted foods for 30 days you may slowly reintroduce the food which will reveal the effects of these foods on your body. Many users realize that after beginning to eat the banned foods again they make them feel lethargic and bloated. They even find they don’t crave the foods they did before going on the diet. What makes the whole 30 easier than other diets is there are no counting calories or measuring food. There is a suggested guide to portion sizes based on weight and activity. However, keep in mind the Whole 30 has been linked to stomach irritation, sluggishness, and moodiness.

3. Paleo diet
The paleo diet has provided benefits other than weight loss to those on the diet. Those who have tried this diet have reported improved glucose levels, better ability to control blood pressure and lower triglycerides. The diet includes lean meat, fish, fruits and vegetables, but restricts dairy, processed foods, grains and refined sugar. It has been nicknamed the caveman diet. This diet is based on the foods believed our hunter and gather ancestors ate. While some ate diets low in carbohydrates and high in protein other hunters and gathers ate high carbohydrate diets with a lot of plant based foods. This diet is more flexible than other diets as it allows you to find your own balance. However, paleo participants have reported symptoms of sudden low blood sugar (hypoglycemia), flu like symptoms (low-carb flu), bad breath, and bowel issues.