Fad diets have always come and gone throughout the course of human history. Be it a miracle pill, a slimming shake, or a token ingredient or cooking method that all claim to revolutionize weight loss and overall health, there’s a lot of diet trends out there, and not all of them boast true results. If you’re trying to discover and narrow down some diets that have actually proven themselves effective over the years, look no further. Here are four diets that have proven track records in getting healthier results.

1. Ketogenic Diet

The ketogenic, or keto, diet is quite simply a low-carb, high-fat, and moderate protein diet. The idea behind it is eating in a way that puts your body into a state of ketosis, or a state where fat is burned more readily for energy. Low-to-no carbs are essential for the state to be achieved.

Various studies and countless endorses of the keto diet exist, and they all hail the diet for their ability to burn off fat and stave off hunger cravings during the day. It is considered a great option for those who don’t have much time to exercise, as the body doesn’t require so many carbs for a sedentary lifestyle anyways.

2. Paleo Diet

Sometimes referred to as the “caveman diet”, the Paleo diet was brought into light by Loren Cordain, Ph.D., a researcher who based the diet on what our ancient ancestors would have been eating back in the Paleolithic era. The accepted foods are indicative of a hunter-gatherer lifestyle, relying on fruits, nuts, veggies, wild game and fish, and excluding mass-produced foods or anything brought about by farming and industrial means.

Many find this diet greatly beneficial due to how clean the food selected is. There are far fewer additives and chemicals to be had when following a strict Paleo diet, and eliminating processed foods does wonder for the human body. The diet is rich in healthy fats, anti-inflammatory nutrients, potassium, and high, lean protein.

3. Intermittent Fasting

Intermittent fasting is less of a diet and more of an eating schedule approach, but it is taking the world by storm with its stories of successful weight loss and health advantages. There are some more extreme methods, such as the 5:2, where for five days you eat only the number of calories you burn that day, and the other two days you restrict yourself to 500 to 600 calories.

Another method, the 18:6, refers to daily hours and restricts eating for 18 hours of the day, allowing the dieter to eat what they want in the remaining six. These methods affect the metabolism and caloric deficits of the users, often leading to increased energy, better sleep quality, and noticeable weight loss.

4. Atkins Diet

For those who are looking for heartier meals, no calorie counting, and more options in their diet, the Atkins diet is a long-running and successful plan that allows for a lot of satisfying eating while still reshaping what you know about healthy foods. It is known for its stories of successful weight loss and decreased cholesterol levels, all while remaining a relatively fulfilling menu.

While many find the Atkins diet to be too strict right from the beginning, others thrive with its rigid guidance and its insistence on only a few select healthy carbs. If you think you can abstain from popular favorites such as bread and pasta, you’ll probably enjoy the Atkins diet.