No bread, more bread, less protein, more protein... if working out what you should be eating is like negotiating a minefield, you're not alone. With all the different opinions out there, it's no wonder everyone is completely confused. So to help you sort the shams from the secrets, here's a breakdown of the latest diet crazes direct from the experts.

South Beach: the fancy name diet
Overview: Developed by cardiologist Dr Agatston it claims not to rely on portion sizes, counting calories or depriving yourself of yummy food. There are three phases: first you totally eliminate fruit, carbs, alcohol and sugar for two weeks. Then you introduce some banned foods in phase two, which you're supposed to remain on until you reach your desired weight. Phase three is about maintenance.
Pros: It allows lean meats, such as chicken, turkey, fish and shellfish, as well as low-GI foods which are all good for you. You should lose a little weight in phase one due to the restriction on carbs and sugar.
Cons: It's a one-size-fits-all approach and permanent weight loss is doubtful. Studies have shown 80 percent of people drop out after a few weeks.
Verdict: 1/5. Nutrition Australia des not recommend this diet for the long term as it cuts out important food groups.

Atkins: the bread is bad diet
Overview: Developed by Dr Robert Atkins, it's all about low-carb, high-protein. After initial hype, it's fallen out of favour with experts for being unsustainable and too high in saturated (bad) fat. Atkins says you can eat all the meat, cheese and eggs you like, but carbs such as potato, rice, bread, fruit and cereal are restricted.
Pros: If your definition of what "works" is quick weight loss, then this does work says health expert Dr. Edward F. Group.
Cons: If it's permanent fat loss you're after though, this diet isn't for you. Some studies have even said it could be harmful over the long term due to the lack of fibre, calcium and fruit. Bad breath is also a side-affect.
Verdict: 1.5/5. If you want to slim down for a weekend event then give it a go, but any longer and your energy levels will plummet along with your mood and willpower. Cutting out whole food groups, like carbs, is not a healthy idea either.

CSIRO Total Well Being: the scientists' diet
Overview: Developed by Australia's largest research and development organisation, CSIRO, it's a new high-protein, low-fat diet with the aim to provide sound nutrition for life.
Pros: Most people have said it's much easier to maintain than other diets and nutritionists like that fact that it provides a nice balance of carbs, good fats, protein, whole grains and other low-GI foods. It also tailors programs to your weight, gender and body fat.
Cons: The small portion sizes and lack of food in the initial weeks may take some getting used to. It also favours red meat too heavily.
Verdict: 4/5. Nutrition Australia believes this is the best food plan of the lot, but keep in mind it still hasn't been tested over longer periods of time.

Zone: the celebrity diet
Overview: Devised by Dr Barry Sears, this diet gained a heavy celeb following with the likes of Sandra Bullock, Demi Moore, Sarah Jessica Parker and Jennifer Aniston giving it a go. Food intake is based on fixed percentages at every meal. These are 40 (carbohydrate), 30 (fat) and 30 (protein).
Pros: It will help you lose weight and does allow for good low-fat foods like chicken, fish and plenty of fruits and vegetables.
Cons: Nutrition Australia believes the percentages contrast with the typical Australian diet, which provides more carbs and less protein. Testers have said the strict meals leave you with little energy and deficient in minerals and vitamins.
Verdict: 2/5. While relatively harmless in the short term, this diet is not one for the active souls amongst us. Diets that wipe out important food groups, like whole grains, are not recommended either.

Low GI: the high energy diet
Overview: The glycaemic index, GI, is a way of ranking carbohydrate foods according to their affect on blood glucose. Low GI foods, like whole grains, make our blood glucose rise and fall gently, while high GI foods, like white bread, cause blood glucose levels to rocket, then crash.
Pros: The idea is that low-GI diets help keep people fuller for longer so they don't eat as much. It's also a good diet for those with diabetes.
Cons: On its own, the GI value doesn't give you enough info. It fails to take into account the nutritional value of the whole food. Mars Bars, for example, have a low-GI, but that doesn't mean they're good for us.
Verdict: 3/5. Nutrition Australia believes low-GI diets are a "work in progress". If you want to try it, they suggest you choose foods based on their overall nutritional value not just their GI.

Blood type: the historic diet
Overview: Naturopath Dr Peter D'Adamo created this diet based on the idea that our blood group determines how our bodies digest certain foods. These foods are based on what our ancestors ate. For example, O blood groups were hunter-gatherers, so they should stick to meat-based diets. A blood groups were farmers, so grains and vegetables are best for them. B groups were nomads and so a varied diet of meat, dairy, grains and vegetables suit them, while AB types should go for a mixture of A and B foods.
Pros: Celebs like Liz Hurley and Courtney Cox-Arquette are fans and you'll almost certainly lose weight straight away.
Cons: Each diet eliminates specific food groups, which not only make them unsustainable, but possibly dangerous over the long term.
Verdict: 1.5/5. Dietitian Juliette Kellow believes this idea is nonsense and has the potential to scare people into avoiding many nutritious foods. She suggests you only try it for a week to kick-start a longer, healthier, weight-loss plan.

So, what's the answer?
The word from Nutrition Australia is that none of these diets are good for you in the long term. They're no problem if you're after quick weight loss, but for sustained slimming, a balanced diet of whole grains, fruit, vegetables, lean meat, fish and low-fat dairy is best. Avoid too much saturated fat, salt or sugar and exercise three times a week and you'll be slimmer, healthier, happier and, most of all, less confused.