People with high levels of visceral body fat -- the kind of fat that protects your internal organs and settles around your middle -- are said to have an apple body type because their figure often resembles the shape of an apple. Excess visceral body fat triggers high blood sugar and insulin production, leading to heart disease, diabetes and continued weight gain. To manage their weight and prevent these diseases, people with the apple body type should limit their carbohydrate intake and include a moderate amount of healthful fats in their diet.
Step 1
Eat foods that are low on the glycemic index, meaning they do not raise blood sugar dramatically. These include complex carbohydrates and foods high in fiber, such as beans, vegetables, whole grains and fruits. Aim to get approximately 40 percent of your daily calories from these low-GI carbs.
Step 2
Reduce the amount of high-GI foods you eat. Minimize your consumption of processed grains, white rice and sugar. These foods spike your blood sugar and trigger a release of insulin, which leaves you hungry again within an hour or two and eventually can cause you to develop diabetes.
Step 3
Add foods containing omega-3 fatty acids. These include raw nuts and seeds, avocados, fish and olive oil. Aim to get approximately 35 percent of your daily calories from these sources.
Step 4
Omit partially hydrogenated oils from your diet. These fats have no nutritional benefits and contribute significantly to heart disease. Many processed foods, sweets, pastries and other commercially prepared desserts contain partially hydrogenated oils.
Step 5
Balance your diet with lean protein, such as skinless chicken breast, fat-free dairy products and soy products. These should make up the remaining 25 percent of your calories.
Tips and Warnings
- Exercise regularly for cardiovascular health and overall fitness.
- Beware of liquid calories. Limit your intake of alcohol, juice and soda.
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