Basic diet according to body type and other recommendations

General rules

Fat deposits can be found in different places of the body, and for effective weight loss it is important to know some of the metabolic of different body types.
Diet and diet according to body type also has some features. Based on the shape of fat deposits, there are android, mixed and gynoid types of structure. They speak of a mixed type when fat deposits are distributed evenly throughout the body. When measuring volumes, a uniform increase is noted in the abdomen (waist) and hips. With tall stature, this distribution of body fat is not too noticeable. This type of figure is considered feminine and proportional. The figure has rounded hips, chest and a pronounced waistline, which visually resembles an hourglass. This type is also called thyroid, since the metabolism of these individuals is the same throughout the day.

Women with this body type are never thin. The hourglass has a low metabolic rate, and if excess calories are consumed, they are quickly but evenly distributed throughout the body in the form of fat. We can say that this type of obesity is associated with overeating and low physical activity. Genetic predisposition and hormonal status are not the reasons for weight gain. With this type of obesity, it is important to monitor fluid balance, since there is a tendency to retain fluid. In this regard, a normal protein content in the diet is necessary.

The hourglass figure diet involves split, five meals a day with an even distribution of caloric intake into main meals (30% breakfast, lunch and dinner) and 5% for snacks. Nutrition should be balanced with a reduction in the consumption of fast carbohydrates and fats. It is recommended to have a fasting day once a week. You should limit your salt intake, which retains fluid in the body.

If you have an hourglass body shape, we recommend:

• Focus on protein foods with a small amount of fat (poultry loin, fish such as tuna or cod, seafood, low-fat dairy products, egg whites). Protein can be included in every meal.
• Vegetables - raw or boiled with a high fiber content, white and Chinese cabbage, zucchini, broccoli, cucumbers and greens.
• Sources of omega-3 acids : flaxseed oil, salmon, sardines, halibut, avocado, nuts, olive oil.
• Fruits (unsweetened with low calorie content).
• Cereals: buckwheat, oatmeal, brown rice and muesli.
• For cooking, use coconut oil, which speeds up metabolism and is suitable for heat treatment.
• Drink 1.5-2 liters of liquid.

The gynoid type of constitution is characterized by the fact that in obesity, fat deposits are predominantly deposited on the hips and buttocks, so the figure resembles a pear. It is also called a “triangle” because there are small proportions in the upper part (chest and shoulders), and wide and heavy hips at the base. The causes of such obesity are hormonal imbalance (high levels of female hormones), genetic predisposition, overeating, and low physical activity. Metabolism in such people is maximum in the evening. This type of obesity is dangerous for diseases of the veins, spine and joints. It is difficult to fight it, since fat from the thighs and buttocks disappears very slowly.

The pear body type diet requires five to six meals a day - three main meals and two snacks. Since metabolism peaks in the evening, dinner should account for 35-40% of daily calories. The calorie distribution might look like this: breakfast 20%, lunch 30%, dinner 40% and 5% for snacks.

Dinner (before 19 o'clock) should be hearty but healthy - a salad of fresh vegetables and a protein dish (beef, turkey, chicken fillet, rabbit or seafood). With a sufficiently hearty dinner, a person will not have the desire to eat anything additional at a later time. With this type of figure, you should also avoid fasting, as the body will accumulate nutrients for future use.

The main food is vegetables (raw and boiled), fruits, wholemeal bread, bran, cereals, nuts. It is important to eat fish three times a week and control your fat intake. In this regard, you should avoid foods with obvious and hidden fat (sausages, lard, fatty ham, boiled pork). You should forget about sugar in all types, dried fruits and sweets forever.

Products preferred for pear body type:

• tomatoes, any vegetables, especially green salads;
• low-fat dairy products;
• lean fish and meat;
• not rich broths;
• dark rice, whole oatmeal;
• whole wheat bread;
• low calorie soups.

Considering the threat of osteoporosis , you need to eat foods high in calcium: greens, cabbage, turnips, seaweed, broccoli, spinach, garlic, arugula, Brussels sprouts and cauliflower, Chinese cabbage, celery, chard and tomatoes. Fruits rich in calcium are also useful: apples, oranges, pears.

A pear-shaped figure is characterized by the appearance of cellulite, so the diet should contain antioxidants found in currants, raspberries, blueberries, and citrus fruits. It is important to pay attention to massage of problem areas, training of the hips and buttocks, and exercise on cardio equipment.

Types of figures

The next body type, characterized by broad shoulders and chest and relatively narrow hips, is called an inverted triangle. The disproportion of the lower and upper body is visually determined. Owners of this body type have fewer problems than, say, apples and pears. With a normal diet, the figure is preserved for a long time “within a framework suitable for aesthetic perception.” If you maintain healthy eating behavior, excess weight problems do not bother you. Its increase can be observed after childbirth and with a decrease in physical activity. With this type of figure, you need to give preference to protein foods and complex carbohydrates (vegetables, cereals, whole grain products).

To correct the inverted triangle figure, it is recommended to include:

• eggs and dishes made from them;
• lean meat and fish;
• low-fat dairy products;
• porridge, bran, seeds.

The Android type is characterized by the appearance of fat deposits mainly in the upper half of the body and on the abdomen. Owners of this type of figure with obesity have a round silhouette without a pronounced waistline - a visual picture of an apple is created. This is the most dangerous type of obesity, since fat deposits are also observed around internal organs (visceral fat), which is dangerous in terms of pancreatitis , diabetes , infertility , hypertension and its complications ( stroke and heart attack ). Large amounts of visceral fat can interfere with liver function. People of this type lose weight quickly, but fast diets are contraindicated. Rapid weight loss is explained by the fact that visceral fat is the first to go into the “furnace” and the centimeters at the waist will disappear faster.

The apple body type diet is different in that it includes a full breakfast, which makes up 40% of the total diet, lunch 30%, and dinner 20%. 5% of the calorie intake is allocated for snacks. You can’t skip breakfast and you need to start the day by eating complex carbohydrates (whole grains, various cereals, wild rice, rye bread, buckwheat, quinoa, oats). Complex carbohydrates should make up up to 50% of daily calories and include not only grains, but also unsweetened fruits and vegetables.

Lunch, containing meat and fish with a vegetable side dish, vegetable soups, stewed vegetables, should be late - 15-16 hours, and dinner no later than 19 hours - the lightest (salad with boiled meat or yogurt with bread).

For an apple-type figure, fiber consumption is important (it speeds up metabolism), so the basis of the diet should be plant foods - fruits, cereals, vegetables, legumes. At the same time, potatoes, boiled beets and carrots are consumed limitedly and only in the first half of the day. Complete protein is important in the diet - fish, lean meat, low-fat fermented milk products, seafood.

The amount of protein is at least 1-1.5 g per kg of weight (respectively, with low loads and with increased loads in the gym). You shouldn’t “fill up” your protein intake with soy and legumes, but some can be replenished from time to time with such plant foods.

If you have an apple-shaped body structure, it is recommended to use:

• bran added to the last meal to eliminate the feeling of hunger;
• whole grain cereals (buckwheat, oatmeal, wild rice);
• legumes (lentils, beans, peas);
• lean meat, fish and seafood;
• omega-3 fatty acids in the form of fatty fish, flaxseed oil or dietary supplements;
• low fat dairy products;
• citrus fruits.

Whatever type of obesity we consider, nutrition should be based on a restrictive principle. Diet creates a calorie deficit - usually 500 kcal. It is created by limiting (eliminating) sugar, sweets, processed fatty foods and other sources of “empty calories.” The process of losing weight doesn't have to be quick.

A high rate of weight loss is often associated with loss of muscle mass. Only a set of measures (training and nutrition) together have an impact on the figure. Taking into account your body type, you need to adjust your workouts, focusing on problem areas. With an “apple-shaped” shape, the workout should include exercises for the abdominal muscles - you need to pump up your abs. Strength training and cardio exercises at least 3 times a week are also suitable. Those with a “pear-shaped” figure should include running and a mandatory set of exercises for the hips and buttocks.

"Apple"

Girls of the “apple” type, who tend to be overweight, resemble an ideal mathematical object (a ball) on neat legs. The problem area is the waist and abdomen. Of course, in order to get rid of fat deposits in these places, women begin to intensively pump up their abs and work out their core muscles. Usually, this does not lead to the desired results.

Exercise stress

To lose weight, a girl of the “apple” type needs to correctly distribute the load on the body. It is recommended to focus on aerobic exercise, as in the previous version, exercise on a treadmill, stepper, twister will help. Classical and step aerobics and Pilates programs help well.

Bodyweight exercises are suitable for apple-type girls. To make your figure look more harmonious, it is recommended to do strength exercises on the legs, buttocks, outer and inner thighs. Sometimes twisting the hoop helps to emphasize or shape the waist.

Nutrition

Strict diets are not suitable, just like pears; the legs will lose weight first, which will increase the visual imbalance. The “apple” type is suitable for products aimed at cleansing the body. The ideal option is a balanced diet with a high content of dairy products and whole grains. It is recommended to include flax seeds, pumpkin seeds, melon seeds, and oatmeal in your diet. Sometimes you should resort to harsh “hunger” cleansing methods.

Authorized Products

Despite the differences in obesity types, nutrition has much in common and includes the following foods:

• Any vegetables and fruits that should be in the diet in various forms and present at every meal. You can use them to prepare snack sandwiches, casseroles and sauces. First of all, it is a low-calorie product, and secondly, it is a source of fiber, which creates a long-lasting feeling of satiety, accelerates metabolism, improves intestinal function and normalizes its microflora. With vegetables you can eat sesame and flax seeds, which are an additional source of fiber and healthy polyunsaturated fats. This includes any raw nuts (no more than a handful per day). Seeds and nuts should be used in vegetable salads, smoothies, yogurt and cereal dishes.
• Green leafy vegetables added to smoothies, omelettes, and various salads.
• Fish, squid, shrimp, mussels and other seafood. They are prepared by boiling, and fatty fish is periodically included in the diet.
• Rabbit, white meat chicken, beef and turkey, cooked by boiling, baking or steaming. All of these types of meat are low in fat. High-quality proteins, including milk and egg whites, satisfy hunger well.
• Complex carbohydrates in the form of cereals (brown rice, wheat, buckwheat, whole oatmeal, quinoa, barley), whole grain bread, bran bread and legumes. Porridge is boiled in water and added to prepared dishes with a small amount of vegetable oil. The amount of cereal in the diet depends on the degree of obesity and is minimized in cases of severe obesity. Legumes (lentils, soybeans, peas, chickpeas), which contain a large amount of vegetable protein, can be a component of the diet.
• The first courses are represented by vegetable soups, cabbage soup, borscht, cooked in water or low-fat broth. You cannot use flour to thicken them; it is better to use grated tofu for this purpose.
• Whole grain bread and with bran.
• Omega-3 fatty acids in the form of fatty fish, flaxseed oil or dietary supplements.
• Low-fat cottage cheese and dairy products. If you choose cheeses, you also need to pay attention to their fat content and consume them with a fat content of 20-30%. Low-fat sour cream (preferably yogurt) can be used in salads and other dishes.
• Cold-pressed vegetable oils are used for dressing salads and other ready-made dishes.
• You can use different oils, alternating, in the amount of 2 tbsp. l per day.
• Unsweetened fruits and berries.
• Tea with the addition of stevia as a sugar substitute, green tea with lemon and ginger, herbal teas, purified water, rose hip decoction. Juices from unsweetened fruits, honey in moderation.

Table of permitted products

How does the body type diet work?

If you've been eating well and exercising, you may not get the results you want.

"Many people are exercising for the first time in their lives and eating cleaner than ever, but they're still doing the wrong things for their bodies," says Phil Katudal, celebrity trainer and co-author of Just Like You: The Ultimate Guide to Nutrition and Nutrition. workouts for your body type with Health reporter Stacey Colino.

The idea that every person has a body type comes from William Herbert Sheldon, Ph.D., the late psychologist who developed what are called “somatotypes” in the 1940s.

“He tried to explain personality types based on a person's physiological structure,” says Katudal. The problem is that linking personality traits to body type becomes problematic (and drowns in bias and stigma) quickly.

“He's onto something great with body types, but the personality stuff is a disconnect,” he says.

When it comes to your body, Katudal says there are common elements among body types that suggest how much muscle or fat you tend to have, how fast or slow your metabolism may be, and thus how easy or difficult it is. this may be for you to lose weight.

However, there isn't a ton of research on how a person's somatotype can better inform their diet and exercise habits. There are, however, slight differences in body composition.

One small study done in the past in the American Journal of Human Biology looked at 63 men between the ages of 18 and 40. They found that those whose bodies were long and lean actually had less fat, weighed less, and had less lean body mass compared to those who were curvy or hourglass.

A more recent article, published in October 2021 in an anthropological review by Polish researchers, analyzed three-day food diaries of nearly 150 women over 57 years of age.

Fully or partially limited products

With any type of obesity, you need to monitor the fat content in the diet, which is the main cause of excess weight. However, you cannot completely abandon it, since it is necessary for the synthesis of hormones, the construction of cell membranes and is responsible for the state of immunity . It is worth switching to consuming vegetable fats and significantly limiting fats of animal origin:

• fatty varieties of pork, duck, goose, refractory fats, smoked meats and sausages that contain hidden fat, fatty fish;
• fried foods;
• fatty dairy products - this applies not only to sour cream and cream, but also to cottage cheese and cheeses;
• ice cream;
• mayonnaise and fatty sauces.

The exceptions are simple carbohydrates, which cause the release of insulin and are quickly metabolized, causing a feeling of hunger:

• sweets, confectionery sweets, pastries, cakes and cream pies, dough products;
• semolina, white rice, pasta, potatoes and other high-starch vegetables (zucchini, corn, boiled beets, cauliflower);
• syrups, desserts, preserves, jams;
• sweet fruit waters, sweet fruits (grapes, raisins, bananas).

Avoid using table salt - you can use Celtic sea salt or Himalayan pink salt (they are low in sodium but high in beneficial minerals).

Table of prohibited products

Disadvantages of dieting according to body type

Many experts disagree that there is enough evidence to support the body type diet.

“There simply isn't any research on using your somatotype to determine your diet,” says Melina Jampolis, RD, an internal medicine physician and registered dietitian nutritionist in Valley Village, California.

While this may indicate how easily you can lose weight (naturally thin ectomorphs and more muscular mesomorphs are likely to have an easier time due to their healthier perceived insulin function), she says, “in terms of body type, the only The type that matters for your diet is whether you are an apple or a pear.”

Menu (Power Mode)

Of course, during the period of weight loss, food should be less calorie than usual, but at the same time varied and balanced, which will prevent breakdowns and withdrawal from the diet. Having studied the permitted foods, you can create a diet for every day, taking into account the distribution of calories in accordance with your body type.

For snacks, you can use low-fat cottage cheese with apples, currants, raspberries or strawberries, kefir, yogurt with bread or homemade cookies made from bran and oatmeal. Meat and fish dishes should be cooked without additional addition of fat in a double boiler or oven. A tentative menu may look like this, but you need to make adjustments to it to take into account the nutritional characteristics of your body structure:

"Inverted Triangle"

Girls with a triangle body type are easy to identify: wide, massive shoulders, narrow hips, medium breasts, flat buttocks. Typically, women with this body type want to lose weight in the shoulders and gain weight in the lower body.

Exercise stress

Be sure to include hip exercises in your workout: various squats with weights, lunges. For an inverted triangle figure, exercises for the lower muscle groups are suitable. Do not load the upper with additional weight, it is better to do a large number of repetitions with a moderate degree of difficulty. When it comes to cardio equipment, give preference to those that provide a uniform load - ellipsoids, treadmills.

Nutrition

To gain muscle mass in your thighs, include more protein in your diet. Give preference to sources of complex carbohydrates - brown rice, buckwheat. Consume sweets and baked goods in moderation before 2-3 pm, otherwise problems with excess weight cannot be avoided.

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Advantages and disadvantages

Possible benefits of following a body type diet

"Learning about your somatotype and where you fall can help you determine the nutrient intake that will best nourish your body and, if that's your goal, lose weight most effectively," says Katudal.

It can also steer you away from more extreme diets that at best don't work and at worst backfire. Ectomorphs, for example, thrive on higher carbohydrates, so an extremely low-carb keto diet can set them up for failure.

This is one of the reasons why the latest diet is not guaranteed to give you the same results as your friend who tried the same plan.

You will also get a reality check on your goals. While anyone can give their natural body type a dramatic shift, it depends on how much time and effort you're willing to put in, says Katudal.

You may be aiming for a certain ABS now, but that may not be the case for your body—and that's okay. Despite what popular culture might lead you to believe, there is no “perfect” diet, and improving your health is what matters here.

Another benefit of working with your body type is that it can help you “understand how to maximize your potential and not become frustrated by your limitations,” says Martha Montenegro, a certified strength and conditioning specialist and fitness nutrition specialist in Miami.

For example, endomorphs tend to have a more difficult time losing weight. Knowing this ahead of time can help Prime you put in the work needed or adjust your diet accordingly (by reducing carbs), she says.

There is often a lot of frustration associated with weight loss, and knowing your body type can help set expectations appropriately.

Reviews and results

This diet can be considered as a transition to a healthy diet and lifestyle change. The diet is effective in terms of weight loss, provided that physical activity increases. Slow weight loss (3-5 kg) is achieved over a month.

• “... Proper nutrition is not so difficult to adhere to if you have a goal and exercise. The first week was difficult because of the emerging feeling of hunger, but then everything returned to normal. It's not that hard to follow. I eat fish, vegetables, cereal in the morning, fruits, nuts and yogurt for snacks. I cook beef, turkey, and chicken in turns to diversify the menu. I make steamed or baked cutlets from minced meat. I realized that if you add little salt, your appetite dulls and you don’t want to eat much. The most important thing is to prepare low-calorie dishes and wait until the body has cleansed itself, then there will be no strong craving for baked goods and sweets. This is the third month I’ve been eating like this - everything is fine, I plan to continue”;
• “... I tolerate it normally for about a month, and then a craving for sweets appears, which cannot be satisfied with fruits or dried fruits. Sports activities are moderate, so in a month I can only lose 3 kg, which is quickly restored when I expand my diet. Perhaps these phenomena are only for me, because I have a terrible sweet tooth. But even after a month I feel that fat is disappearing from the sides and waist. I eat salads, soups, yeast-free bread, vegetarian borscht, grapefruit, oranges, apples, boiled chicken and turkey (I don’t like it). I make my own yogurt from low-fat milk. I would achieve good results if I ate this way for at least six months.”

conclusions

Disordered eating, as well as extreme methods of losing weight, will not benefit any body type. However, each has its own indications and contraindications. Different body types in women will tell you how to choose a diet to quickly lose weight and keep it off. By following the recommendations that suit your body type, you will achieve results faster and easier without putting your health at risk.

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