Getting to know your body type
Our body type manifests itself on regional fat deposits that are disgusting as a weight image and we all want to get rid of the excess as soon as possible. But when it comes to your health, your body type can give you important clues about your specific risks and strengths – the key here is where you store the most fat in your body.
In some areas, getting rid of fat is more difficult than others and may react differently to different nutrition techniques. For example, a study published in the Journal of Nutrition in 2015 found that a low-carb, high-fat diet resulted in greater abdominal fat loss. And this study concluded that it might make sense for people with more belly fat to choose a diet that reflects this nutritional balance. You should also talk to your dietitian to help you understand what your body shape is telling you and which diet is right for you.
How to eat according to body type
One of the questions many people ask themselves How should nutrition be according to body type? I will try to answer the question in this article. Here is what kind of body to eat and nutrition by body type;
1 apple-like body
The apple-shaped body has the same shape as the apple: a thick body, broad shoulders and smaller hips, legs, and arms. If you are the apple type, the weight you put on goes straight to the abdomen. Having fat in your stomach means you are more likely to gain weight around your organs, and this problem increases your risk of heart disease, diabetes and metabolic syndrome, among other diseases.
Apple-type people should focus on eating healthier oils such as olive oil, avocados, almonds and walnuts. You should first get rid of the thoughts that eating fat will make you fat because the fat that makes you fat is completely different. Monounsaturated fats and omega-3s help you feel fuller, eat less, balance your stomach’s hunger hormones and reduce your risk of heart disease and diabetes. Fat has minimal effect on insulin levels, thus preventing blood sugar from spiking, resulting in less cravings and more energy from food.
- Apple type What to avoid
Eating healthier fats is only half the battle against belly fat. Apple-type people need to reduce their carbohydrate intake, especially simple carbs like sugary snacks. However, this does not mean that you should ban all carbohydrates; Try to limit carbohydrates to 40 percent of your overall calories and generally avoid sugary drinks (including fruit juice), bread, pasta, breakfast cereals, and snacks.
Type 2 pear body
The good news is that gluteofemoral fat in the hips and thighs is one of the healthiest places to store excess fat, and people with this weight distribution are at a lower risk of Diabetes, according to a 2014 article. diabetes and cardiovascular diseases. However, wherever excess fat is stored, it will be harmful for us.
- Pear varieties What to eat
For the pear type, the main emphasis is on trying to build lean muscle mass while maintaining a healthy body weight. The best way to do this is to make sure you’re eating plenty of lean protein, dark green leafy vegetables, and healthy fats. While these are three integral parts of any healthy diet, Pear-type people should pay special attention to these foods and be careful to consume plenty of vegetables in addition to lean meats.
- Pear type What to avoid
As with the apple type, you should avoid simple sugar first. Sugar found in processed and pre-prepared foods, desserts, and things like pasta sauce, ketchup, bread, instant cereals, and cakes are the most dangerous groups for hidden sugar. If possible, avoid foods with more than 3 grams of sugar on the label.
3 hourglass body types
Hourglass body types; It is even between top and bottom and has a thinner waist. Women often want this body type, but at the same time, it’s easier to gain weight without really realizing it, as the weight is evenly distributed over the whole body.
- What to eat some kind of hourglass
With healthy snacks, you can tackle weight gain gradually without realizing it. Without realizing it, instead of eating a bag of potato chips or pretzels, your carbs should come from high-quality complex carbohydrate sources. Hidden snacks can be dangerous for the hourglass, so try to make informed decisions. Especially vegetables. Not only is it good for you, it also makes you eat a lot more without consuming too many calories, helping you feel full and satisfied. The best snack options for the hourglass type: hummus with carrots and avocados, salad with celery and almonds, cucumber and hummus.
- Hourglass type What to avoid
The hourglass type may be due to higher levels of female hormones such as estrogen and progesterone. While this has health benefits, estrogen is also a fat-storing hormone and can lead to weight gain and further increases in estrogen. If your natural hormonal rhythm is disrupted (stress can be a cause), it can increase your appetite and cravings for a nap. Whatever your PMS says, keep foods like cakes, candy, ice cream and other foods high in sugar and fat only for your special occasions.
4 ruler bodies
If you have a naturally slim body with little or no curves, you are probably the ruler type. When it comes to storing fat, this may be the luckiest body type – they often have trouble gaining weight even when they try. However, this should not mean that you are completely free when it comes to your diet. Many executive types think that they can eat whatever they want because they are weak. But even if you are not overweight, you can still have high body fat, making you vulnerable to many diseases and health problems.
The main type of rule is the rule is to eat until you are satisfied, not too little or too much. A diet that includes unprocessed whole foods that balance carbohydrates, fats and protein is recommended. Regular exercise is also important. By eating and exercising proactively, you can protect your body and reduce the risk of health problems. Many types of managers practice endurance sports like cycling and running, so make sure you eat plenty of healthy carbs to balance all that activity.
- Rule type What to avoid
Executive type people are not overweight, they tend to be underweight, so they need to consume food groups or types of food in adequate amounts. The protein your body needs is about 0.8 to 1 gram per kilogram. Therefore too much protein powder can be very dangerous.
5-Ice Cream Cone Body Type
If your chest, neck, and shoulders are larger than other parts of your body, you also have an ice cream cone body. Muscle may be larger, especially in the upper part of your body, but as with the apple variety, you have a higher risk of storing fat in your abdominal area.
- Ice cream cone foods to avoid
People with this body type need to work to control their fat intake; This means not filling your shopping cart with lean, processed snacks, but being aware of the types of fat you eat. Opt for whole grains, broth and vegetables for a healthy, nutrient-dense meal. While you can eat healthy fats, you should avoid fats in the form of MCTs (medium chain triglycerides) or PUFAs (polyunsaturated fatty acids) as they can have negative effects on your body.
Use these foods in moderation: coconut oil, cheese, butter, canola oil, vegetable oils, and seed oils.
Dietician Hanife Kara, you can follow me on my Instagram account. @positive
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