Detoxification has become a popular way of losing weight, with the added promise of better health. In some instances, detoxification has been said to relieve a range of everyday symptoms, including headaches, fatigue, constipation, bad breath, joint pain and even anxiety.

Detox diets claim to help eliminate toxins in the body by excluding fats, red meats, caffeine, alcohol, dairy foods, food additives and chemicals from the diet. Sometimes, wheat is also excluded.

What do you eat on this plan?
Many detox diets involve a level of fasting. Depending on the plan, you may consume juices, fruits, vegetables or certain types of grains while fasting. Many detox plans include the use of specific products, which may be derived from herbs or other so-called "natural" ingredients, and have a laxative or diuretic effect. (Keep in mind that the FDA does not regulate herbs or other natural ingredients, so these products escape the rigorous review products that drugs are subjected to).

The amount of time you are required to stick with a detox diet varies from program to program. Some detox diets offer a quick, two-day, weekend clean-out approach, while others are more gradual and can last for up to a month or six weeks.

In many instances, once you have completed the fast or cleanse, you are generally required to stick with a "clean" diet (i.e. no alcohol, caffeine or red meat).

What's the verdict?
According to Environmental Nutrition, it is not really necessary to clean out our systems on a regular basis. In fact, the body has its own, built-in detoxification system to filter out waste and toxins. There is little scientific evidence to prove the benefits of detoxing.

Some people experience a range of symptoms while on a detox diet, including headaches, stomach aches, constipation or diarrhea, and fatigue. If you drink caffeine regularly and are planning to follow a detox diet, you may like to cut down your consumption gradually rather than cutting caffeine out all at once. This can help to reduce some of the symptoms.

If you wish to follow a plan that involves fasting for two or more days, make sure it is supervised by a doctor or natural therapist. If you are pregnant or have a health condition such as diabetes, detox diets should be avoided.

For ongoing health benefits, a high intake of fruit, vegetables, whole grains and low-fat protein is the basis of a healthy diet. Low-fat dairy foods or fortified soy products are essential in the diet for an adequate calcium intake. Alcohol, caffeine and red meat can all safely form part of the diet in moderation.

The Calorie King says: There's no real need to detox, but if you choose this kind of eating plan, do so carefully to ensure you're getting all the nutrients you need.

The Mediterranean diet is based on the traditional eating patterns of people living in Crete, Greece and southern Italy. Variations of the diet stem from Spain, Portugal, southern France, Morocco, Turkey and the Middle East. Traditionally, the diet is closely tied to areas of olive cultivation and olive oil production in the Mediterranean region.

What do you eat on this plan?
The traditional Mediterranean diet is based on daily servings of high-carbohydrate foods, including bread, pasta, rice, couscous and polenta; fruits, vegetables, nuts, seeds and legumes; olive oil; and dairy foods such as cheese and yogurt. Fish, poultry, eggs and sweets are consumed on a once-a-week basis and red meat is generally only consumed once a month.

What's the verdict?
Scientists have been interested in the benefits of the traditional Mediterranean diet for quite some time. A recent report in the New England Journal of Medicine suggested that a Mediterranean diet can improve longevity and may have benefits in reducing the risks of heart disease and cancer.

Monounsaturated fats, such as those found in olive oil, canola oil, peanuts and avocados, tend to more selectively lower "bad" LDL cholesterol and maintain the protective "good" HDL cholesterol. This only occurs, however, when monounsaturated fats replace saturated fats in the diet.

The Mediterranean diet, on the whole, encourages the consumption of monounsaturated fats instead of saturated ones. It also encourages the consumption of a high level of complex carbohydrates, especially grains, which are excellent sources of fiber, and plenty of fruits and vegetables.

This kind of diet does not, however, open up the door to indulge in pizza and fat-laden pasta dishes. Today's high-fat, high-calorie restaurant or take-away food that has been adapted from Italian, Greek or Spanish cuisine is very different to traditional Mediterranean food.

The Calorie King says: When you look at dieting practices from other cultures, you must consider the entire lifestyle and not just the eating of specific foods. The people of the Mediterranean incorporate physical activity into their everyday lifestyle and it is considered vital to them to maintain good health and optimal weight.