Body type can tell us a lot of interesting things. And tell me how to quickly get my body in order.
Apple, pear, banana… This is not a beautiful fruit still life or a call for vegetarianism. We are talking about the nutrition system, which is dictated by our body type. This is the most natural and therefore harmless way to lose extra pounds. “By the location of fat deposits, you can not only determine a person’s constitution, but also create a diet designed for each specific type,” says American nutritionist, author of books on effective weight loss, Marie Savard. And we have no reason not to believe her.
“Banana”
- Thin bone, figure without pronounced curves.
- Shoulders and hips are approximately the same width.
- Small breasts.
- Unaccentuated waist.
With such a physique, excess weight, as a rule, is distributed evenly and does not deform the figure. “Bananas” usually don’t need a diet, but a healthy diet won’t hurt.
Their diet should have enough healthy fats to prevent the cardiovascular disease to which they are prone, says Niva Cochran, a dietitian at the Nutrition Clinic in Dallas. And he recommends eating more fish, olive oil, lean beef, vegetables and fruits. Don't forget about high-protein foods (chicken, turkey, tuna, seafood, legumes), whole grain bread, non-starchy vegetables and fruits.
Avoid “fast” carbohydrates such as white rice, white bread, potatoes, foods with high sugar content.
Strength training twice a week will help give your figure a little more feminine curves and maintain muscle tone.
Menu for “banana”
2000 kcal/day
Carbohydrates: 800 kcal;
Fats: 700 kcal;
BChristmas trees: 500 kcal.
Breakfast. Omelette of 2 eggs with 1/4 tbsp. mushrooms, with bell peppers and mozzarella, 2 slices of turkey ham, croissant with jam.
Lunch. Pea soup, spinach salad (2 tbsp. spinach, 1/3 – chopped champignons and 1/4 boiled chicken, 1/2 hard-boiled egg, 1 tbsp cheese, 2 tbsp vinegar dressing), a slice of whole grain bread.
Dinner. 120 g grilled salmon fillet marinated in soy sauce with honey, 1/2 cup brown rice, 6 stalks of asparagus with 1 tsp. olive oil and half a grilled bell pepper. Cup of green salad with 1 tbsp. l. walnuts and 1 tbsp. l. Italian sauce
for dressing.
Nicole Kidman, Keira Knightley, Hilary Duff, Gwyneth Paltrow and Cameron Diaz have this type of figure.
“Apple”
- Round silhouette.
- Full chest and shoulders.
The main advice is to limit your carbohydrate intake in favor of fibre. This will reduce the risk of developing diabetes and heart problems. The good news: fat on the waist is more mobile than that on the hips, and it is much easier to get rid of it.
Diet and exercise will help: at least three 40-minute cardio workouts per week + yoga. Eat foods rich in “slow” carbohydrates (faster is not possible). You can have wheat, buckwheat, meat, healthy fats (in moderation). All sweets are prohibited. You can afford a piece of black chocolate once every couple of days.
Menu for “Apple”
1500 kcal
Carbohydrates: 600 kcal;
Fats: 525 kcal;
B Christmas trees: 375 kcal.
Breakfast. Scrambled eggs: 1 egg, 1/4 tbsp. spinach and 2 tbsp. l. mozzarella, 1 slice of ham and whole grain bread.
Lunch. Leaf vegetable salad, 1/2 tomato, 80 g boiled chicken breast, 1 hard-boiled egg, a couple of avocado slices, 1 tbsp. l. feta, 3 crackers.
Dinner.120 g grilled chop, marinated in 1 tbsp. l. soy sauce, 1 baked potato with 1 tbsp. l. low-fat sour cream and green onions, 1/2 tbsp. boiled broccoli with olive oil.
Among the famous “apples” are Angelina Jolie, Jennifer Hudson, Catherine Zeta-Jones, Elizabeth Hurley.
“Hourglass”
- The volume of the hips and chest is the same.
- Accentuated waist.
- Excess weight is deposited in the upper and lower parts of the body evenly , rarely – on the stomach.
Almost all women dream about such a figure, but in nature it, alas, does not occur very often. Its lucky owners can look at themselves in the mirror from all angles without fear. The best prevention of excess weight for this type is healthy eating habits and staying in shape through harmonious physical activity, such as yoga, dancing and aerobics. Eat eggs, lean beef, nuts, leafy vegetables, low-fat dairy, “slow” carbohydrates (say, brown rice, whole grain bread). Avoid sugar in all forms.
Menu for “Hourglass”
1500 kcal
Carbohydrates: 600 kcal;
Fats: 525 kcal;
Proteins: 375 kcal
Breakfast. 1 hard-boiled egg, 1 slice of ham, a slice of whole grain bread, yogurt.
Lunch. Leafy green salad, 1/2 tomato, 80 g lightly salted fish, a couple of slices of avocado, 1 tbsp. low-fat feta.
Dinner. 120 g grilled turkey fillet, a salad of 1/2 cup boiled broccoli, 1 tbsp. parmesan and 1 tsp. pine nuts.
For dessert. Fruit and curd mousse, a glass of dates or dried apricots.
Women of ideal proportions: Megan Fox, Salma Hayek, Halle Berry, Jessica Biel.
“Pear”
- Wide hips and heavy buttocks, rounded calves and knees.
- Well-accentuated waist.
- Chest, shoulders and forearms narrower than hips.
- When excess weight appears, it first becomes fatter lower part.
The Kustodievsky beauties perfectly illustrate this type, for whom losing weight is a truly difficult task. Fat in the area of the buttocks and thighs is metabolically passive, that is, it is consumed last. Diet plan for owners of this figure: a lot of proteins and “slow” carbohydrates in the diet. Physical activity should be aimed at the problem area: running, exercise bike + strength training to balance your figure.
Eat lean meat, dairy products, fiber-rich vegetables (broccoli, zucchini, pumpkin), unsweetened fruits and berries (green apples, plums, cherries, gooseberries).
Avoid “fast” carbohydrates of all types – high-sugar fruits, cooked starchy vegetables (carrots, beets, potatoes), sugary drinks and desserts. And also nuts and butter (especially butter), as well as any fatty foods, with the exception of fish, the healthiest ones are salmon, tuna, herring.
Menu for “Pears”
1500 kcal
Carbohydrates: 750 kcal;
Fats: 375 kcal;
< p>Proteins: 375 kcal.
Breakfast. A glass of orange juice, a serving of oatmeal with milk, 1 banana.
Lunch. Sandwich of 2 slices of whole grain bread, 1 tsp. light mayonnaise, 80 g beef steak or cutlet, 1 slice of cheese, lettuce, 1 tomato, 2 stalks of celery; 1/2 kiwi, 6 unsalted crackers, 1 stick mozzarella (or other cheese).
Dinner. 120 g fried chicken breast, 1 tomato, 1 tbsp. green beans, lettuce leaves, 2 slices low-fat cheese with 1 tbsp. l. any salad dressing. 1 tbsp. low-fat yogurt, 1 small apple.
For dessert. Chocolate pudding.
Jennifer Lopez, Shakira, Beyoncé and Jennifer Love Hewitt have this type of figure.