For those thinking of starting the new year by shedding some pounds to reach a healthier weight, our weight management specialists have broken down some pros and cons to help you decide what is the best diet for you.

Whole30

Pros

• Increased energy
• Possible weight loss
• Possible improved health from identifying foods that cause skin conditions, seasonal allergies or chronic pain
• Controlled food cravings
• Improved blood sugar
• Improved digestion
• New foods

Cons

• Requires planning ahead (can be time-consuming)
• Weight loss and improved health benefits likely temporary unless accompanied by a lifestyle change
• Very restrictive
• Cost of some foods
• Requires tweaking your favorite recipes or finding new ones
• Difficulty dining out

Recommended for

• Weight loss
• Unexplained aches and pains
• Inflammatory issues
• Issues regulating blood sugar
• Issues with digestion

Keto diet

Pros

• Rapid weight loss
• Fat burn
• Potential decrease in seizure activity for people with epilepsy
• Stabilized blood sugar levels

Cons

• “Keto flu,” or headache, fatigue, dizziness and nausea
• Constipation
• Can be difficult to maintain
• Potential for increased low-density lipoprotein (LDL) cholesterol and risk for cardiovascular disease

Recommended for

• People who want to lose weight and will be monitored by a doctor and registered dietitian

Intermittent fasting

Pros

• Fat burn
• Weight loss
• Improved insulin resistance
• Improved cholesterol

Cons

• Getting too hungry, making poor food choices or “giving in”
• Overeating at mealtimes
• Short-term weight loss
• Muscle loss without adequate protein intake and resistance training
• Digestion issues from eating larger portions
• Negative change in mood or feeling “hangry”

Not recommended for

• People with medical conditions such as diabetes or hypoglycemia
• People who take medication for conditions such as high blood pressure or heart disease
• People with history of an eating disorder

Carb cycling

Pros

• Possible weight loss
• Possible improved athletic performance and reduced muscle breakdown
• Possible improved function of weight- and appetite-regulating hormones
• Possible fat burn
• Possible improved insulin sensitivity

Cons

• Lack of research
• Requires tracking your performance and reduced foods to ensure the muscle breakdown correct amount of carbohydrates
• Degree of difficulty; won’t work if not done correctly (You must follow very closely a specifically planned diet based on a variety of factors related to you and your goals.)

Recommended for

• Athletes
• Those wanting to increase muscle
• Those with specific health goals, since the diet is tailored to the individual