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Simple is better. Maybe the XYZ diet can have you losing 10 pounds a week (which isn't healthy anyway), but if you reach for the fudge a week after you start it because it is ridiculously unmanageable, then what good is it? Any diet you have failed at, you probably failed because it was too complex.
The lifestyles that some of us have can become overwhelming from time to time. And it is very easy to let our lives overcome us from time to time and cause us to become derailed on our goals temporarily.
Pros: with all these different focuses, a common thread is on the quality of the foods you're putting in your body. Many of these diets focus on whole foods more than processed artificial foods. While some Quality focused diets, like Atkins in particular, should not be done as a lifestyle, a lot of them, like Paleo and Vegan, can be. What's more, choosing one of these diets as a lifestyle can lead to long term health benefits and slow aging.
The maker of this diet, Dr. Atkins also proposed that there is a need for a minimal intake of carbohydrates. This actually makes our bodies to use stored carbohydrates-glycogen. This significantly reduces our accumulated carbohydrates that automatically lead to weight loss.
Despite Dr. Atkins protestations to the contrary, it is also possible to lose weight on high carbohydrate, restricted calorie diets, particularly if those diets are full of complex carbohydrates instead of simple ones (think whole wheat and brown rice instead of takeout and white bread). Nowhere in Dr. Atkins' book was there any mention of the dietary habits of the rest of the world, where high carbohydrates are often a necessity, and obesity is not rampant. Given a choice, low fat may be safer, and long term studies have shown that consistent replacement of high fat snacks with low fat snacks (day-glow chips with air popped popcorn) gives the most consistent long-term weight loss.
For example, if a food contains 30 grams of carbs and 10 of those carbs are fiber, the food contains 20 grams of net carbs. It's basically what's left over after you subtract everything else.
Is substituting one type of processed and manufactured food for another type of processed and manufactured food (albeit a “healthier” one) the way to go or would we be better off focusing on foods that are less processed and naturally low-carb?
I'm going to pick on Dr. Atkins. He has a form of a keto diet. While it's possible to eat very few carbs for a long period of time, why would you want to? You're more irritable and you get terrible breath just to shed a few pounds quickly? No thanks. Instead work on doing something that you know you can stick with for a long time.
The pros to this diet is simple enough to see: you don't need abstain from any food, even cheesecake. The cons however, is that you'll find yourself many times already at your quota halfway through the day. It's really more of a gimmick of advertising to say you can eat what you want with these diets. Sure you can have that Baconator with supersize fries, but that's it… for the next 3 days! I may have exaggerated just a little right there, but I've seen friends on these diets do almost that.
Any number of carbohydrates fewer than what you are consuming at the moment is going to be an improvement. Your job is to find that happy medium between your current carb intake level, and the level in which your body enters ketosis. Put yourself in the middle, and you'll see your body fat levels drop without some of the nasty keto side effects.