If you know your body type and follow the nutrition plan accordingly, your body will easily get used to this regime and weight control will be easier.
APPLE BODY TYPE
People with this body type have excess fat in the abdominal area. When weight gain occurs, fat accumulates directly in the abdominal area. Another feature of people with an apple body type is that their arms and legs are weaker and weaker.
When they gain weight, they may face important health problems such as diabetes and cardiovascular diseases, as the fat in the internal organs will increase as well as the fat in the abdominal area.
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Foods with general tendency:
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Carbohydrates, sugary foods, caffeine
In case of insufficient nutritional intake:
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Low energy; Constant feeling of tiredness and weakness, especially in the morning and after lunch
Hormones to be considered:
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Due to adbominal area fat Imbalances may occur in the release of the insulinhormone.
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If you have an apple body type, the most important point you should pay attention to for weight loss is to keep blood sugar levels under control.
What should we eat:
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We should especially include quality proteins in our diet: such as chicken, lean meat, fish.
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Healthy fats such as eggs, avocado, nuts, coconut oil, olive oil, butter.
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Green leafy plants (spinach, kale, lettuce).
Foods you should exclude from our nutrition plan:
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Stay away from coffee and caffeinated drinks as they affect cortisol and insulin levels.
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Refined sugars, energy bars, sweetened yoghurts
PEAR BODY TYPE
People with this body type tend to gain weight mostly in the hip and hip area. In this body type, the fat in the abdominal area is related to subcutaneous fat. (Not to be confused with lubrication of internal organs.)
For people with a pear body type, it may be more difficult to lose fat in the hip and hip areas, where body fat accumulates. When people with this structure lose weight, they first lose fat in other parts of the body instead of the fat in the target area.
In people with this body type, the release of estrogen hormone is increased. Weight loss occurs when foods that support the release of estrogen hormone are eliminated from the diet.
General trending foods:
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High-fat milk and dairy products, latte, desserts
In case of insufficient food intake:
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Feeling of extreme hunger, especially after dinner or at night.
Hormones to consider:
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Estrogen hormone. The balance between estrogen and progesterone hormones can prolong the weight loss process.
What should we eat:
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Especially choose high-fiber vegetables and fruits in your diet. please.
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Quinoa, oats, buckwheat, brown rice
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Choose low-fat milk and dairy products
Foods you should exclude from our nutrition plan:
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High-fat milk and dairy products (creams, fatty cheeses), caffeine, alcohol, tofu
INVERT PYRAMID BODY TYPE
People with this body type have broad shoulders, and their waist and hips are thinner. Muscle mass is greater in the upper part of the body. The amount of fat in the body is mostly concentrated in the chest and back arms.
General trending foods:
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Salty, Fatty and Fast food
In case of insufficient food intake:
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While sufficient energy is provided in the early hours of the day, energy decreases and a feeling of weakness towards the evening hours
Hormones to be considered:
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Cortisol hormone (secreted from the kidneys through the adrenal glands). Elevated cortisol levels also affect other hormones (especially insulin), leading to maintenance of weight gain.
What should we eat:
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Especially complex You should include carbohydrates in your nutrition plan (such as oats, brown rice, buckwheat).
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Low-fat milk and dairy products should be preferred.
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Green leafy vegetables and high fiber fruits should be included in our diet.
Foods you should exclude from your nutrition plan:
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Fatty meats. , fatty cheeses, salty snacks, protein bars, caffeinated drinks
HOURGLASS BODY TYPE
People with this body type People's weight gain generally occurs in the face, and more specifically in the arms, chest, knees and ankles.
Foods with a general tendency:
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Milk and dairy products. , carbohydrates
In case of insufficient nutritional intake:
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Edema and blood accumulation
Hormones to consider:
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All hormones that have an effect on the pituitary gland, such as cortisol, insulin, thyroid
Foods that we should exclude from our nutrition plan:
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Caffeinated drinks, fatty milk and dairy products, fatty meats, refined carbohydrates, sugary products and confectionery
What we should eat:
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Raw vegetables and fruits, quinoa, oatmeal, buckwheat, low-fat milk and dairy products, spices
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