In a world where trends come and go quickly, it’s hard to know what works. Let’s breakdown the truth on some popular, celebrity-endorsed trends. Here are the dos, the don’ts, the whys, the how’s, and most importantly what works and what doesn’t.

Ketogenic Diet – DON’T

A ketogenic diet follows a guideline of a high-fat, low-carb diet in order to reach ketosis, which is a metabolic state fueled by fat.

This diet is too extreme but the basic elements are good! Plenty of protein and fewer grains can jumpstart fat loss and build muscle if that is your objective. Personally, I like to eat a bit on the higher protein, lower grain side of things because that feels good to me. But, as with any wellness trend, it is monumentally important that you listen to your body. If something doesn’t feel good to you, your body is giving you an important clue. 

Intermittent Fasting – DO

As opposed to conventional approaches to dieting, which focus on calorie or nutritional gain/limitation, intermittent fasting is a time-based method. Known benefits include reduction of insulin levels, lowering of blood sugars/pressure, and a renewed sense of energy. Eating occurs in a shorter window and is based on the particular needs of the individual. A moderate, healthy approach is to enjoy an early lunch and finish eating for the night by 7pm.

It’s basically all about what feels good to your body. What works for your friends may make you feel low energy. Listen to your body! 

Bone Broth – DO

Bone broth is meant to be paired with a healthy, balanced diet to really get the most out of the benefits it provides. Incorporate bone broth into your diet between 2-3 times a week.  

Bones and connective tissue are the best sources of collagen, which you might recognize as a protein of eternal youth. It provides essential nutrients for your teeth, skin, and joints, in addition to fighting inflammation. Consider adding bone broth as a side to your meal or as a snack to fully take advantage of its properties. Pro tip: some people really don’t enjoy the taste of the broth on its own so look for dried powdered bone broth or collagen protein powder and include in your favorite smoothie.

Juice Cleanses – DO (Kind of)

Juice cleansing involves drinking blends of vegetable and fruit juices in order to rid the body of toxins and take in the nutrients from the drinks. It is important to complement juicing with a well-balanced diet.

When you juice vegetables you assimilate the raw enzymes minus the fiber, which requires more effort to digest, so you get a power-packed punch of nutrients! Take a simple kale juice for example — in it, you’ll find high levels of iron, zinc, potassium, and vitamins A and C. It also contains minerals that protect against type 2 diabetes, high blood pressure, and various heart diseases.

Juicing is best done in a moderate manner! Have a lower sugar juice in the morning, a healthy lunch, healthy dinner, and a juice for a nighttime snack – try tart cherry for sleep, or a ginger and lemon juice shot to boost immune function and aid digestion. Juice is best consumed on a relatively empty stomach. 

Cayenne Pepper Cleanses – DON’T

Also known as the Master Cleanse in many fad diet circles, the cayenne pepper cleanse claims to help you drop between 15-20 pounds in 10 days. During this time, only a mixture containing cayenne pepper, water, lemon juice, and honey is consumed. This cleanse offers very little nutritional value relative to other detox diets. Extreme calorie deprivation is risky because it can have long term effects on your metabolism and immunity. Instead, have the cayenne pepper drink on an empty stomach in the morning then a healthy light lunch and dinner as a more moderate and healthy option. 

Weight Loss “It Works” Style Body Wraps – DON’T

Body wraps come in a variety of options, with some focusing on specific body parts, or decreasing cellulite, and can include additional elements such as heat, herbs, lotions, etc. The reality behind them is that they cause the wearer to lose some bodily fluids in a short time via sweating but do not result in any permanent weight loss. If you like the smell and the ingredients are organic you can use these as a self-care practice, but know they are not miracle weight loss cures. 

Shirodara – DO

Shirodara is a well-established form of Ayurveda therapy that involves aligning the mind, body, and spirit together through a warm oil treatment. It is poured gently over the forehead for up to thirty minutes. It has shown positive results in reducing stress and anxiety, as well as improving sleep quality and sense of intuition. I am a big fan of Shirodara for balancing body and mind.