I can admit that I've fallen victim to diet trends over the years. I've always been partial to going the low-carb route, a la Atkins and South Beach, if I want to drop a few pounds quickly. But as with any diet, the weight always comes back, sometimes with a vengeance. Most diets can help you lose water weight quickly, but few help achieve long term weight loss.

If you really want to lose fat instead of muscle and keep the weight off long-term, a recent study published in the "Journal of Nutrition" found that diets rich in protein may be the way to go. During the 12-month study, participants who consumed a moderately high protein diet lost 38 percent more body fat than those who followed USDA Food Pyramid guidelines.

In comparison to the folks in the Food Pyramid group, who consumed 50 percent less protein and 15 percent more carbohydrates, study participants in the moderately-high protein group consumed nine to 10 ounces of meat daily, three servings of low-fat milk or cheese and a minimum of five servings of vegetables. They also included two servings of fruit and four servings of grains, pasta and rice.

After four months, weight loss in both groups was similar, but participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. After 12 months, the moderate-protein dieters had lost 38 percent more body fat. The moderate protein group reported being less hungry between meals and had more stable blood glucose levels. Both groups experienced reduced cholesterol, but the study group also had decreased triglyceride levels, which indicates a reduced risk of heart disease.

The findings suggest that eating more high-quality protein will help increase your consumption of the amino acid leucine, which the body cannot produce on its own. Found in beef, dairy products, poultry, fish and eggs, leucine helps the body maintain muscle mass, which can reduce body fat. It's a basic formula really. The more lean muscle you have, the more fat and calories you burn.

So should I turn back the clock and go back to my low-carb, high-protein days?

"High protein diet overall have a reputation for not being the healthiest," says Keri Gans, MS, RD, CDN and spokesperson for the American Dietetic Association. "Consuming too much protein can put a strain on the kidneys, and they're usually too high in cholesterol." Health benefits reported by participants, such as reduced levels of triglycerides and cholesterol, may only be short-term if the participants consumed more red meat instead of healthier proteins such as fish and nuts, she says.

When it comes to choosing a diet, "there is no one size fits all," she says. "The key, really, is to step away from the 'diet' mentality and focus more on eating a well-balanced diet."

Instead of "going on a diet," Gans suggests eating diets rich in fruits and vegetables, whole grains and lean protein, such as fish and nuts.

"Stop being concerned with numbers and be more concerned with what you're putting on your plate," she says.