Unlocking the Truth: Experts Weigh in on the Pros and Cons of Today’s Most Talked-About Diets

Leading nutritionists and endocrinologists have evaluated twelve trending diets to deliver an expert verdict on their safety and effectiveness. Explore our in-depth review to understand which diets truly promote health and lasting results.

The perennial question "How to lose weight?" becomes especially pressing as summer approaches. With beach season just around the corner, many strive to look their best in swimwear, yet the reflection in the mirror may raise concerns.

Recent surveys reveal that 59% of women are willing to sacrifice culinary pleasures to achieve a desirable figure.

So, how can one achieve this? The answer often points to adopting a diet—ideally, the most effective one. But with a myriad of popular and heavily marketed diets, choosing the right approach can be overwhelming.

Scientific research attempts to settle ongoing debates about optimal eating patterns but often adds to the confusion. One day pasta is deemed harmless for weight management; another day, blood type diets are debunked; fats are rehabilitated while carbohydrates become the new culprits.

At ZAMONA, collaborating with top nutrition experts and endocrinologists, we’ve dissected diets like the Kremlin, Kefir, Japanese, Paleolithic, and others to reveal which are effective and which may jeopardize health.

The ABS Diet is an extremely restrictive regimen lasting 50 days, alternating between periods of very low-calorie intake and complete fasting.

Irina Popova, head of the consulting and diagnostic department at the Austrian Verba Mayr Health Center and a certified dietitian and therapist, recommends this diet only for individuals on the brink of diabetes. She emphasizes that rapid and drastic calorie reduction harms the body and is ineffective long-term. Therapeutic fasting should involve carefully planned menus with proteins and fats and gradual entry and exit phases.

"This diet undoubtedly teaches calorie counting and awareness of food energy content. However, like all restrictive diets, it’s difficult to adapt to. Extremely low daily calorie intake can cause severe hunger, weakness, dizziness, abdominal pain, and even fainting. Weight loss includes both fat and muscle mass. Resuming previous habits post-diet often leads to regaining lost weight. Rapid weight loss in women may disrupt menstrual cycles, potentially causing cessation," explains Natalia Dubyanskaya, endocrinologist at MEDSI Clinic.

Ketogenic diet variations limit carbohydrate intake to no more than 50 grams per day. The diet’s macronutrient distribution is approximately 70% fats, 20% proteins, and 10% carbohydrates.

Irina Popova notes that carbohydrate deficiency triggers ketosis—fat breakdown releasing substantial energy (9 kcal per gram of fat vs. 4 kcal per gram of carbohydrates).

"This state often boosts energy and cognitive function. Yet, similar benefits can arise from fasting when liver carbohydrate stores deplete, prompting fat utilization. Excessive fat consumption may not suit individuals with pancreatic or gallbladder issues.

Unlike other low-carb diets, the ketogenic diet restricts protein minimally but allows unrestricted fat and total calories. A 2017 meta-analysis of 13 randomized controlled trials confirmed that ketogenic diets typically yield more weight loss than low-fat diets. They also reduce hunger and overall calorie intake. Side effects include 'keto flu' symptoms—dizziness, weakness, constipation, and poor sleep—that usually subside within days," comments Natalia Dubyanskaya.

The “Minus 60” system by Ekaterina Mirimanova imposes no strict food bans: fried, salty, and sweet foods are allowed. The diet’s limitation is time-based, dividing the day into morning until noon, afternoon until 6 pm, and evening. Breakfast permits all favorite foods except milk chocolate, while only water is allowed before bedtime.

"Morning and afternoon meals can be more indulgent since metabolism is faster then. Skipping or minimizing dinner and avoiding late-night eating helps restore glucose levels and improves digestive health. However, permitting sugar and salt may slow weight loss. Combining this approach with balanced food choices is advisable," explains Irina Popova.

Natalia Dubyanskaya believes this diet suits disciplined individuals with regular schedules. Its advantage is allowing sweet and high-calorie foods in the morning, providing psychological comfort and a sense of freedom. However, it’s unsuitable for those with irregular work hours or late sleep habits. While hunger is less pronounced, prolonged carbohydrate restriction can be psychologically challenging, potentially triggering cravings and relapses. Side effects may include constipation, fluid retention, kidney stones, osteoporosis, and dyslipidemia—a risk factor for atherosclerosis. Consulting a physician beforehand is recommended, especially for individuals with kidney or cardiovascular conditions.

"The 'no eating after 6 pm' diet, like other intermittent fasting methods, ultimately prompts the body to conserve energy. After initial weight loss, a plateau occurs, often followed by weight regain due to slowed metabolism during prolonged fasting," warns endocrinologist Olga Demicheva, EASD member and author of diabetes and thyroid health books.

• Intermittent Fasting: Is skipping meals for a day, a week, or longer beneficial?

This low-calorie, high-protein, low-carb diet lasts 14 days, focusing on protein from eggs, chicken, beef, fish, and dairy.

Studies show it benefits cardiovascular health and is rich in antioxidants that protect cells from damage and aging. However, Irina Popova notes that residents of temperate climates may find it challenging to source seafood-rich menus.

Natalia Dubyanskaya highlights rapid weight loss as the main benefit but warns of intense hunger and difficulty maintaining weight loss.

Detox days are not fasting; instead, you eat small portions 6–8 times daily and drink plenty of water, avoiding sugary, fatty, and salty foods.

Irina Popova asserts this approach effectively normalizes weight, lowers blood glucose, and supports liver health. These low-calorie days help shed a few extra pounds post-holidays and improve insulin sensitivity, reducing diabetes risk. They also reduce intestinal fermentation and liver overload caused by undigested food residues.

"A significant drawback is the sharp fat restriction, which is unsuitable for women, especially of reproductive age. This regimen may suit those with mild overweight but consulting a specialist to ensure balanced nutrition is advisable," recommends Natalia Dubyanskaya.

• Is it normal? Malyshova endorses detox days even after gaining just 200 grams

Dukan and Atkins diets reduce carbohydrates and increase protein intake, encouraging 4-5 small meals daily. Simple carbs like honey, sugar, chocolate, and baked goods are eliminated. The focus is on lean meats, poultry, freshwater and seafood, egg whites, dairy, soy, legumes, and certain grains.

Irina Popova confirms that high-protein diets promote rapid weight loss, as proteins digest slowly and sustain satiety for hours. However, long-term adherence is discouraged since adequate fiber, fats, and carbohydrates are vital. These diets are unsuitable for individuals with kidney disease due to altered protein metabolism and potential health deterioration.

• Dukan Diet: recipes for starters, mains, and desserts

Natalia Dubyanskaya cautions that excess protein from the Dukan diet can exacerbate gout, gallstones, kidney stones, and chronic constipation. The Atkins diet, richer in fats, is easier to tolerate and less likely to cause hunger. However, abrupt carb restriction may induce weakness, dizziness, concentration issues, and acetone breath initially.

This protein-focused, low-carb diet scores carbohydrate content in meals and allows unlimited meat, offal, sausages, and fish.

"This no-carb variant effectively supports long-term weight loss. Adequate hydration is essential," says Irina Popova.

The 7-day Kefir diet, though strict, is not a severe mono-diet—you can add one or two low-calorie foods alongside kefir daily.

Irina Popova warns that like all restrictive diets, it lacks lasting effects and is not very beneficial for health.

"The body suffers from calorie and micronutrient deficiencies, leading to discomfort and hunger," notes Natalia Dubyanskaya.

Larisa Dolina’s weight loss diet features kefir, hockey, and dreams of a beautiful body.

Average adult daily calorie intake ranges from 1,800 to 2,500 calories. The Protasov diet, rich in vegetables and dairy protein, reduces this to approximately 1,200–1,500 calories.

"Vegetables, fruits, and protein create an excellent nutritional base, restoring glucose levels and balancing body pH. However, fiber and protein digest slowly, so even vegetables and fruits should not be eaten late at night. Remember, root vegetables like potatoes, carrots, and beets contain starch and are relatively calorie-dense," cautions Irina Popova.

"The Protasov diet encourages healthy habits and regular bowel movements. Yet, large amounts of raw vegetables often cause bloating and discomfort. Dairy products may not suit everyone. Like any time-limited diet, it doesn't guarantee long-term weight maintenance," warns Natalia Dubyanskaya.

Photo: Getty Images

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