Whether it is weight loss or a toned body you are looking for, there is a plan for you to achieve your goal.

There is a plethora of diets aimed at fitness enthusiasts, promising great results by maximising the effectiveness of one’s workouts. Here, we list six of the more prominent ones that you should know about.

According to a fitness trainer, Reno Bin Rasi, “Training and diet goes hand in hand – there are no two ways about it. For decades, the focus was on dietary supplements, with real food taking a back seat. We need to go back to basic natural foods and be cautious about what goes into processed stuff.

“Moreover, a diet that works for others may not work for you. Understand your body and what it needs. Keep it simple first and change once in a while, or else you will be stuck in a rut. It’s all about balance.”

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The Protein Diet

Essential for building and repairing muscle, protein also raises your metabolism. Plus, because it slows down the release of carbohydrate into your system, you are less prone to sudden spikes in blood sugar levels. Source of healthy, lean protein include tofu, salmon, chicken breast (skinless), Greek-style yogurt and eggs.

Good for: building muscle, weight loss
Concerns: Can be high in saturated fat and low in fruits and vegetables.

The Atkins Diet

This low-carb programme is primarily for weight loss: Eat as much protein and fat as you want, just cut out all foods high in carbohydrate. Eating more protein curbs your appetite, and you may end up consuming lesser calories without even trying. Foods to avoid include grains, sugar and trans fats, while you should eat more eggs, fatty fish, dairy products, nuts and seeds.

Good for: Weight loss
Concerns: Very limited intake of fruits and vegetables

The Raw Food Diet

This plan prescribes foods that are non-processed, plant-based and, ideally, organic. Not everything you eat should be uncooked, but at least three-quarters should be, for better results. Foods that are highly recommended include beans, legumes, nuts, seeds, fresh fruits and vegetables (and their juices), grains and dried fruits.

Good for: General health, weight loss
Concerns: Vitamin B-12 deficiency, and higher chance of food poisoning

The Mediterranean Diet

People in this European region reportedly lead healthier lives, with lower levels of hypertensions, cancer, cardiovascular disease and obesity. Their diet is low in saturated fat but high in monounsaturated fat and dietary fibre. Food emphasised included fresh fruits, yogurt, nuts, seeds, legumes, olive oil, cheese, moderate amounts of fish and poultry, as well as small amounts of red meat.

Good for: General health, weight loss
Concerns: Moderate wine consumption as part of this diet may not be suitable for those under certain types of medication.

The Caveman Diet

Officially known as the Paleolithic (or just Paleo) diet, the premise is that our gut has not evolved much since our cavemen days and therefore cannot digest a lot of the “modern” foods that we eat today. Hence, cut down on processed foods, refined sugars and grains, as these make your body store more fat. Instead, stock up on meat, fish, eggs, vegetables, seeds and nuts. This diet does not limit the calories you consume each day, making it far easier to follow.

Good for: General health, building muscles.
Concerns: Excluding starches and dairy products can lead to deficiencies.

The Ketogenic Diet

Ketosis is a psychological process where your body burns fats as a primary fuel source instead of carbohydrate. The theory is that eating a diet high in fats and low in refined carbs and sugar will keep your body lean without leaving you hungry, as your body burns all the fat you consume. The formula here is to consume fat in a four-to-one ratio in relation to combined carbs and protein. You’ll need to abstain from high-carbs foods bread, rice and pasta.

Good for: Weight Loss
Concerns: Sustained high-fat diet can harm long-term health.

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