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While some popular diets have more research backing the benefits, many have both pros and cons, depending on individual goals. Here’s a quick overview of some.

Carbohydrate-restricted diets range from limiting carbohydrates to no more than 130 grams per day to 20-50 grams per day. In place of high-carbohydrate foods, the diet focuses on consuming foods high in protein and fat.

Since carbohydrates help our body hold onto water, adhering to a low-carb diet often leads to rapid weight loss in the initial days and weeks. While rapid weight loss may be an appealing feature for some, this weight loss comes primarily from water instead of fat, and strict carbohydrate restriction can be difficult to sustain long term.

The Carnivore Diet advocates eating exclusively animal foods and excluding plant foods. Beef, game meats, poultry, pork, organ meats, fish and eggs are included, while vegetables, fruits, legumes, nuts and grains are excluded.

Eliminating plant foods means consuming no carbohydrates, fiber, antioxidants and other micronutrients that are beneficial to health. Proponents credit the diet with increasing energy levels and reducing inflammation. However, research shows that higher intake of red meat and saturated fat can increase inflammation, risk for heart disease, and certain types of cancer.

The Mediterranean Diet emphasizes fruits, vegetables, whole grains and olive oil, and includes moderate amounts of eggs, dairy and fish, while limiting red meats and added sugars. This eating style has long been lauded for heart health, weight management, diabetes prevention, and reduced risk of certain cancers.

While the flexibility of this eating style is great for those who want to enjoy a more balanced approach to eating, some people prefer the inherent structure that comes from other diets.

To learn more, join Food City’s Wellness Club to get expert guidance from registered dietitians and pharmacists, plus enjoy exclusive recipes and special savings on prescriptions.