Far too many popular diets have pitfalls. And some of the faddiest of them can be downright dangerous!

What actually makes a fad diet faddy? The best answer is …if it sounds too good to be true, it probably is. While dietitians and nutritionists advise patients not to follow these plans, many people are still tempted to try them because of their quick-fix appeal. So rather than tell you again why you shouldn’t try these wacky plans, here’s some of the “good” within the “bad” that can be incorporated into a healthy, balanced diet. Here’s how you can turn a fad into a fab weight-loss strategy:

Fad Diet #1: Atkins

What It Is: An unbalanced, low-carbohydrate, high-protein plan

The Trick That Works: Include a protein-rich food, such as an egg, in your first meal of the day.

Why? Protein fills you up. A study by the University of Connecticut suggests that dieters who start the day with an egg breakfast rather than a bagel breakfast may lose more weight. Plant-based sources of protein count, too. Studied show that soy-based foods (like tofu and tempeh) seem to be as effective as other protein sources for promoting weight loss.