You may have heard that there are different ways to eat based on your body type. In order to be successful, you must understand your body type and then learn what foods are most efficient for fueling your body based on your physiology. Knowing your body well can help you make the best choices when it comes to eating and exercising. According to Kristen Wolfe Beiler at "Fitness," there are three main body types: the chili pepper, the pear and the apple.
The Chili Pepper
You may have heard women or men described as pear- or apple-shaped before. The chili pepper, in contrast, is the long, narrow body. There is no real difference in width between the shoulders, hips and waist. According to Dr. Mari Savard, an ABC News medical contributor who was interviewed by "Fitness" about body types, the pepper shape tends to gain weight in the stomach area.
In terms of diet, the chili pepper is best served by a diet that incorporates fats that reduce the risk of heart disease. Neva Cochran, a Dallas dietitian interviewed by "Fitness," suggests a diet of fish, lean proteins, olive oil and complex carbohydrates such as beans, veggies and fruit.
A sample chili pepper breakfast might include a two-egg omelet with vegetables, turkey bacon and a whole-wheat bagel. Good snacks for the chili pepper include raisins, almonds, nonfat milk and high-fiber cereal, according to "Fitness."
The Pear Shape
According to Savard, the pear has a larger lower body and smaller upper body, tending to gain weight on the thighs, hips and buttocks. Pear shapes have a difficult time losing weight, simply because the body tends to burn fat from the middle first. Savard explains, in her interview with "Fitness," that cellulite around the thighs and buttocks creates a web of fibrous tissue that protects fat from being burned by the body. If oxygen can't reach that area, the body cannot effectively use the fat for energy.
Pear shapes should watch their fat intake, because fat is the most difficult nutrient to burn for energy, and carbohydrates and proteins are readily and more easily burned by the pear. Cochran explains that the pear shape easily stores the fat it eats, but it has to work much harder to store carbohydrates and proteins. Cochran suggests a diet rich in plant-based carbohydrates such as fruits, beans and vegetables. Lean protein with low fat content, such as chicken and fish, as well as whole-grain cereals are the best bet.
A sample breakfast for a pear shape might include a serving of oatmeal, a banana and fruit juice. Healthy snacks include whole-wheat crackers and low-fat cheese or raw vegetables and hummus.
The Apple Shape
Kathie Swift, nutrition director for the UltraWellness Center in Lenox, Massachusetts, in an interview with "Fitness," explains that apple shapes carry fat around the midsection but have a slim lower body. Apples, she explains, will drop pounds easier than pears because abdominal fat is easier to break down. However, abdominal fat carries risks associated with diabetes, cancer and heart disease. Because it's stored around the kidneys, liver and pancreas, it is known as toxic fat and can case insulin resistance and interfere with the body's ability to process sugars and break down carbohydrates.
High amounts of healthy fats and low saturated fats and carbs are the keys to a healthy apple-shape diet. The apple shape should watch carbohydrates -- even healthy whole grains -- as they can still raise insulin levels, according to Cochran. The right focus for the apple shape is fiber-rich foods such as fruits, vegetables, beans and lean protein.
A sample breakfast for the apple includes whole-wheat toast, one egg and a small serving of lean meat such as ham. Apples and peanut butter are good snacks for the apple shape, and lunch and dinner should focus on fibrous vegetables and small amounts of lean meat.
Exercise and Body Type
Exercise is crucial to weight loss for all three body types, in addition to a specific diet that helps each shape burn effectively. Cardiovascular activities, such as running and biking, is recommended for the pear shape, according to Lisa Dorfman, a sports nutritionist who teaches at the University of Miami. In an interview with "Fitness," she suggested that these cardio activities will help break down the thigh and buttocks fat that the pear shape tends to carry. Weight training will help build the upper body and balance shape. For the chili pepper, strength training will add muscle mass and increase the metabolism. Dorfman suggests two weight-training sessions per week with high weight and low repetitions.
Finally, the apple shape needs lots of exercise to tighten the body all around, Dorfman reports. She recommends at least three 40-minute cardio sessions per week to build lean muscle and burn fat. Running, biking and swimming are all great ways to balance the upper and lower body. Tightening the core is also recommended, and strength training such as Pilates can help tighten the body's crucial muscles and burn more fat.
Member Comments