Diet List According to Body Type
Losing weight and getting the body they dream of is the wish of many people. Diet programs implemented for this purpose may not always yield positive results. Wrong product choices can often be considered the reason for the failure of diet programs. Although this is partially true, the truth is that the diets are not actually diets according to body type. People who want to lose weight often try to lose weight by following the diet lists they hear from others and are disappointed when they do not get positive results from the diet lists that give positive results to others. Because in reality, the best diet programs are personalized diet lists. You can read the rest of the article to get more detailed information about body types and weight loss according to body type.
How to Lose Weight with Pear Body Type?
Body types are generally shaped by genetic factors unless there is another underlying health problem. In fact, studies on body types go back many years. In the 1940s, Dr. Studies conducted by William Sheldon and his colleagues show that people are divided into three different body types and that people with different body types also have different personality traits. These studies, which date back many years, are among the topics frequently emphasized by nutrition and diet experts today. Although body types are very diverse, it is possible to talk about two types of body types: apple and pear body types, in the classification made according to the area where fat is predominantly found in the body.
One of the most common body types in society is the pear body type. Pear-shaped body is also known as female-pattern obesity. When we look at people with a pear body type, we see a body shape in which the amount of fat accumulated in the hip and leg area is higher than in other areas. In short, the pear body type is a body type where the upper part of the body is thinner than the lower part. In the pear body type, fat accumulation is concentrated in the hip and leg areas, rather than around the organs. For this reason, individuals with pear-shaped bodies have a lower risk of obesity and cardiovascular diseases than people with apple-shaped bodies. When these people want to lose weight in these areas by dieting, they complain that they cannot lose weight in the hip and hip areas and that their upper parts and waist area become thinner.
Generally, pear body type is more common in individuals with high estrogen levels. In this case, including foods with low estrogen levels in pear-shaped body diet lists can help these people lose weight in the desired areas. Processed meat products, high-fat foods, peas, pineapple, fennel, soy products, unfermented products are products that may increase the amount of estrogen. People with a pear body type who want to lose weight should stay away from these food types as much as possible, which will support their weight loss process. At the same time, products made using white flour and refined sugar should not be included in the diet list. In addition, another situation seen in these people is that although they stick to their diet list from morning to evening, they experience sweet cravings after dinner and consume foods with high fat content. In this case, when preparing a diet list according to body type, it would be useful to add low-calorie snacks such as fruit, which will prevent sweet cravings, between meals. Individuals with a pear body type should primarily prefer foods containing high protein and low fat. Fruits and vegetables should be added to diet lists, especially green leafy vegetables with antioxidant properties should be included in diet lists. Since weight accumulation in the pear body type is usually in the legs and hips, plenty of water should be consumed to prevent cellulite formation. Most of the time, individuals who are on a diet think that products such as tea and coffee they consume will replace water, on the contrary, these products work as a diuretic in the body and eliminate water from the body. Therefore, it is important to consume additional water for every glass of tea and coffee you drink. Otherwise, if the excreted water is not replaced, it may cause edema in the body.
In addition, these people should add products such as high-fiber vegetables and fruits, buckwheat, brown rice and oats to their diet. It is observed that people with pear body type are fond of milk and dairy products and fatty drinks such as latte. People with a pear body type who want to diet according to their body type should stay away from milk and dairy products with high fat content and fatty drinks such as latte. Light dairy products can be preferred instead. It is also important for these people to stay away from products with high sodium content, in other words, to prevent edema in the body. In addition to the diet, it is easier for people who want to lose weight regionally to get positive results when they support their diet with exercise.
How to Lose Weight with an Apple-shaped Body?
Apple body type, in other words, male type obesity, is a body type in which the body fat is mostly concentrated in the abdomen and chest area, and the arms and legs are thinner. In these people, fat is concentrated in the upper part of the body rather than the hips and legs. For this reason, since fat accumulation occurs around the organs in these individuals, the risk of obesity, diabetes and cardiovascular diseases is higher than individuals with pear-shaped bodies. Measurement of waist circumference can give individuals an idea about whether there is a health risk. When waist circumference is measured with the help of a tape measure, values over 92 cm in men and 88 cm in women are considered to be risky for health, even if the body mass index is normal, and it is recommended that these people should definitely lose weight.
However, losing weight may not always be easy for these individuals. Individuals with an apple-shaped body type complain that they cannot lose weight in the targeted areas when they diet. Although it is thought that it is difficult to get rid of fat in the abdominal area, it is possible to get rid of fat in this area when a diet program is prepared according to the apple body type. It is seen that individuals with apple-shaped bodies generally like to eat carbohydrate-rich foods. At the same time, these people love pastries and prefer foods with high fat content in their meals. In addition, individuals with apple-shaped bodies are likely to experience insulin resistance . Due to insulin resistance, these people are likely to experience a decrease in energy after lunch and therefore sweet cravings. For this reason, the first thing to do in individuals with apple body type is to control the sweet cravings that occur after lunch. Therefore, when preparing a diet list for the apple type body, it is necessary to include shelled foods such as hazelnuts and almonds, which will help control blood sugar levels.
The foods that individuals with apple body type should stay away from are carbohydrates and foods that have a high glycemic index, such as white rice.High nutrients come. Since these foods cause sudden changes in blood sugar levels, people may feel hungry quickly. At the same time, alcohol and caffeine addiction are common in these individuals. For those who are on an apple body type diet, staying away from alcohol and products with high caffeine content will support the weight loss process. It is recommended that these people be careful when consuming vegetables and fruits. For example, foods such as bananas, potatoes, melons, grapes, carrots and corn are among the foods that individuals with apple body type should stay away from, as foods high in sugar and starch may cause sudden changes in blood sugar levels. It is important for these individuals to increase their consumption of milk and dairy products. According to nutritionists, dairy products such as yoghurt help burn fat around the waist. At the same time, as with any nutrition program, it is important for individuals with apple body type to consume 2 or 2.5 liters of water daily.
Since fat distribution in individuals with apple body type is in inactive areas of the body, it is recommended to support the diet with exercise to reach the target weight. At the same time, since these individuals have a higher risk of obesity and cardiovascular diseases, a diet program supported by exercise is also important for health.
With the increase in sedentary lifestyle and wrong eating habits around the world, there is a serious increase in the number of individuals suffering from obesity. However, most of the time, when individuals want to lose weight, they choose diets that they have seen work for others. Just as everyone’s personality is different, diet lists also vary from person to person. Therefore, it is important that diet lists are personalized. For this purpose, it is important to know the body type and the areas where the fat content is concentrated and to prepare a diet list according to the body. Although individuals often want to lose weight to feel good about themselves aesthetically, losing weight is also necessary for a healthy life. Therefore, do not forget to have your check-ups by consulting a doctor who is an expert in his field. We wish you healthy days.
