Proper nutrition according to the type of figure to correct problem areas

Most of us think about body type only when choosing the right clothes. However, body type not only determines a person's appearance, but also helps determine how the body reacts to food, as well as some hormonal characteristics. You can also choose the types of exercises that will help to correct the figure depending on the e type.

Today, estet-portal.com will take a closer look at nutritional features by body type – what foods should and should not be eaten by "apples", "pears" and the hourglass.

Determine your type of figure – "apple", "pear", "hourglass"

There are three main types of shape:

• "apple" (the volume of the chest, waist and hips is approximately the same, the fat is localized in the abdomen, the legs are relatively thin);
• "pear" (shoulders are narrow, fat deposits accumulate mainly in the thighs and buttocks);
• "hourglass" (the waist is narrow, the volume of the chest and hips is approximately the same, respectively, the fat is distributed evenly in the upper and lower parts of the body).

Most often, the owners of the "apple" type of figure face the problem of weight, least often – hourglass.

The variety of body types is due to the fact that fat accumulates in various parts of the body for one reason or another. Therefore, in order to get rid of body fat, you need to choose the right nutrition:

• for the apple shape;
• for pear shape;
• for the hourglass figure.

Features of nutrition according to the type of figure "apple"

This type of figure is formed in case of elevated levels of insulin and cortisol – this results in abdominal fat .

High levels of androgens contribute to the accumulation of fat in the chest, waist and back. As for the limbs, compared to the rest of the body, there is practically no fat deposited on them.

For an apple body type, a fairly quick weight gain is characteristic, but the owner of such a physique is relatively easy to lose weight.

Basic principles of nutrition according to the type of figure "apple":

1. 30% carbohydrates, 35% proteins and 35% fats – approximately these proportions of nutrients should be included in the daily diet.
2. Use:

• monounsaturated fats (nuts, seeds, vegetable oils, cheeses) – they help balance glucose, insulin and leptin levels.
• anti-inflammatory fats (avocado, olive oil, salmon, whole grains) – they stabilize sugar levels and help normalize cortisol levels.
• white beans and blueberries – they are rich in phosphatodylserine and fiber, which stabilize cortisol and insulin levels;
• dark chocolate – increases serotonin levels, helps fight stress;
• proteins (chicken, fish, lean pork) to improve metabolism and speed up fat burning;
• green leafy – help burn fat;
• apples – reduce the level of LDL in the blood.

3. Try not to use:

• artificial sweeteners;
• caffeinated drinks;
• processed carbohydrates;
• fructose syrup products;
• sweets;
• fast food.

How to eat if your body type is – "pear"

Due to estrogen dominance, fat accumulates predominantly in the buttocks and thighs. This area is problematic for those who want to lose weight, who have the type of pear figure.

The fat that is deposited on the thighs and buttocks is subcutaneous, so it does not pose a health risk.

Basic principles of nutrition for the pear body type:

1. 50% carbs, 25% fat and 25% protein – exemplary diet for "pears".
2. Eat:

• seeds (helps lower estrogen levels);
• cruciferous vegetables;
• low-fat dairy products and meats;
• fiber-rich fruits and vegetables;
• broccoli;
• beans;
• whole grains;
• protein food.

3. Try to limit the quantity:

• full-fat dairy products, tofu cheese, and unfermented soy products;
• caffeine;
• bread and pasta;
• fatty meat;
• alcohol;
• saturated fat.

The diet of pear-shaped women is primarily aimed at reducing estrogen levels.

What kind of food is suitable for owners of the hourglass body type

People with this type of figure most often face the problem of low levels of thyroid hormones, and their extra pounds are evenly distributed throughout the body.

It is believed that the owners of the hourglass body type metabolism is quite fast, so if necessary, they can easily lose weight, however, as well as gain it.

Basic Nutrition Principles for the Hourglass Body Type:

1. The ratio of proteins, fats and carbohydrates in the diet for this type of figure should be equal.
2. Eat more:

• raw vegetables and fruits;
• whole grains;
• beef;
• Greek yogurt;
• seaweed;
• coconut oil;
• Brazil nuts.

3. Try to limit your use:

• caffeinated beverages;
• pastry products;
• non-fermented soy products;
• fluorine- and chlorinated water;
• goitrogens (cabbage, broccoli, Brussels sprouts, cauliflower, corn, soy products);
• peanuts and peanut butter;
• mackerel, tuna and other fish that may contain mercury.

Eating according to your body type will help you stay in shape and control your weight effectively. Do not forget that in order to keep the body in shape, it is better to combine proper nutrition with the exercises that are suitable for you. Also, estet-portal.com reminds that illnesses can be the cause of sudden weight gain or weight loss, therefore it is important to consult a doctor in time if any alarming symptoms appear.