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When it comes to achieving a specific physique goal—whether it’s fat loss, muscle gain, or overall body recomposition—diet is the key to a healthy lifestyle and body figure. After all, nutritionists and trainers “claim” that achieving a physique goal is somewhere between 70 – 80% diet and 20 – 30% exercise.
But with so many options available, from intermittent fasting to keto, vegetarian, and high-protein diets, how do you choose the most effective one for your needs?
In this article, we’ll discuss how different diets affect physiques and which one is optimal for your goals.
Types of Diet
Good nutrition is interlinked with physical activity, so we have to be mindful of what we intake before and after exercise, as it has a significant impact on our performance. We do, however, recommend most of our clients who are healthy and don’t have a specific preference to simply reduce their calorie intake while maintaining a good balance of fats, carbs, and protein.
Maintaining a healthy diet alongside daily workouts is important to continuously improve athletic performance. Proper nutrition (with sufficient proteins, carbohydrates, and fats) should lead to success, as it helps you feel energized and have steady endurance. That said, a diet for physical activity should be tailored to one’s own needs, paying attention to body cues and how much you should train.
Let’s explore the different types of diet:
The Paleo diet focuses on whole, unprocessed foods with little to no added sugar, where the primary source of natural sugars comes from fruits. It excludes processed foods, grains, and most dairy products.
While the diet reduces overall glucose intake, fat metabolism depends on overall calorie balance rather than carbohydrate restriction alone. If you’re in a calorie deficit, your body will use stored fat for energy, regardless of macronutrient composition.
Some recommended foods for a Paleo meal plan include fish, poultry, sweet potatoes, fruits, nuts, eggs, and grass-fed meat.
Protein is an important macronutrient for both weight loss and muscle gain, as it is responsible for the formation, maintenance, and structure of muscle tissues. Essentially, protein is made up of amino acids that the body cannot produce; hence, eating foods rich in protein is important to optimize your physical performance and strength.
For weight loss, a high-protein diet regulates appetite and prolongs fullness, which leads to reduced calorie intake.
For muscle gain, protein provides the necessary building blocks for muscle repair and growth, especially when paired with resistance training. A high-protein diet meal plan typically includes lean meats, fish, eggs, dairy, legumes, and plant-based protein sources.
(High Protein Diet, weight loss, 2020)
The ketogenic diet is a low-carb, high-fat diet designed to shift the body’s primary fuel source from carbohydrates to fats by inducing a state called ketosis. In this state, the body produces ketones from fat to use for energy when carbohydrate intake is significantly reduced.
While the ketogenic diet may help some individuals with appetite control and blood sugar regulation, its effects on fat loss still depend on caloric intake vs. expenditure, not just ketosis itself. Additionally, while the diet can influence cholesterol levels, increased HDL (“good” cholesterol) does not directly cause ketones to stabilize blood sugar or improve fat metabolism—these effects are more complex and depend on individual metabolic responses.
A typical ketogenic meal plan may include scrambled eggs with avocado and cheese for breakfast, almonds or macadamia nuts as a snack, grilled salmon with leafy greens and olive oil for lunch, cheese with olives in the afternoon, and a steak with buttered asparagus for dinner.
Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. While it can aid fat loss by reducing calorie intake, its effects are primarily driven by overall energy balance rather than just changes in insulin or fat metabolism. During fasting, the body may use stored fat for energy, but weight loss ultimately depends on consuming fewer calories than you burn.
Some studies suggest that intermittent fasting may have potential benefits for heart and brain health, but these effects vary by individual and lifestyle factors.
A typical intermittent fasting meal plan might involve skipping breakfast, having a balanced lunch, a light snack, and a nutrient-dense dinner, making it a flexible approach to managing food intake. If you’re using supplements, be mindful that some may break your fast—for example, creatine is fine, but supplements containing calories, proteins, or certain amino acids can disrupt the fasting state.
(Calorie Restriction with or without Time-Restricted Eating, 2022)
How to Choose the Right Diet for You
Conclusion
No single diet is universally “best.” The optimal choice depends on your physique goals, lifestyle, and personal preferences.
Need help with your diet and fitness journey? Reach out to us, and let us guide you through integrating proper nutrition with your workout routine based on your physique goal!
FAQs
1. Can I build muscle while doing intermittent fasting?
Yes, but it requires consuming enough protein and calories within your eating window.
2. Is keto good for muscle gain?
Keto can work for muscle gain. However, it’s generally less effective than carb-inclusive diets for muscle growth.
3. Can I lose fat and gain muscle at the same time?
Yes, but it depends on your experience and body composition. Beginners, those with higher body fat, or returning lifters can achieve body recomposition with high protein, strength training, and a slight deficit or maintenance. Advanced lifters may need separate muscle-building and fat-loss phases for best results.
4. How long does it take to see results from a diet?
Results vary, but noticeable changes often appear within 4-8 weeks with consistency in diet and exercise.
Want to get stronger, leaner, and take your fitness to the next level? Explore our workout programs now!
