It seems like every month or so, a new “must-try” diet pops up. You might wonder which weight-loss programs are legitimate and which are fads. What are the differences between the various diets out there?

Mediterranean Diet

Based on the eating habits of people in Greece and southern Italy, the Mediterranean diet emphasizes plant foods, such as vegetables, fruits, nuts, whole grains and olive oil. Fish such as tuna, salmon and sardines are included in the diet, as are other healthy proteins like chicken and eggs. Processed foods and unhealthy fats (palm oil, for example) are avoided.

DASH Diet

The Dietary Approaches to Stop Hypertension diet is aimed specifically at lowering blood pressure. It advocates for eating more fruits and vegetables, and emphasizes fish and poultry over red and processed meats. On this diet, sodium intake should be limited to 2,300 milligrams per day to help keep blood pressure in check.

Paleo Diet

The object of the paleo diet is to eat the same way early humans ate during the Paleolithic Era—from 2.5 million to 10,000 years ago. These hunter-gatherers ate what they could source in the wild, such as fruits, vegetables, lean meats, fish, eggs, nuts and seeds. As these peoples did not farm, they did not eat cultivated foods such as grains, legumes and dairy products., and modern adherents to a paleo diet avoid these foods, as well.

Atkins Diet

Atkins focuses on a careful balance of protein, fat and carbohydrates, without caloric restrictions. High-fiber vegetables are emphasized, and carbs are limited. There are many variations of the this diet, but many Atkins dieters follow a four-stage plan that increases carb intake over time.

Intermittent Fasting

Some people swear by intermittent fasting as a weight-loss and weight-management technique. Some followers eat only during an 8-hour period each day, and fast the rest of the day. Others pick a day or two during the week on which they only eat one meal. Experts say if the body goes for a period with no intake of food, it starts burning fat.

Cabbage Soup Diet

Proponents of this faddish diet say it can help you lose 10 pounds in a week, but many health experts warn it is not a sustainable way of eating over the long term. On this diet, you eat homemade cabbage soup for every meal for a week. The thought is that the energy required to digest the cabbage, and the fact that you’re really not eating much, will help you lose a lot of weight, fast.

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Keto

The keto diet is one that is very low in carbs and high in fat. In fact, 80 percent of the keto diet is comprised of fat, 15 percent is protein, and just 5 percent of calories come from carbohydrates. The theory is that your body learns to use fat for energy, rather than carbs. You also lose water weight, as carbs store water more than fats.