We all follow the same diets and wonder why they don't help us. It turns out that body type is very important when choosing a new power system. After all, the products that a girl with an "hourglass" body type can eat may not suit the "apple" at all. We decided to look into this issue and now we can accurately answer how and who should lose weight.
Elena Flegontova, Ph.D., Nutritionist, Tori Cosmetology Center:
It is worth noting that with the help of a properly selected diet, the proportions of the figure can be adjusted (that is, taking into account individual characteristics). However, without additional physical activity and special procedures, it will be extremely difficult to get rid of local fatty deposits - in this case, you need to solve the problem in a comprehensive manner. The first step is to deal with nutrition.
Apple shape type
With this type of figure, fat deposits accumulate in the abdomen, back, arms, while the hips often remain slim and thin. Girls with an "apple" figure gain weight rather quickly, but just as easily get rid of it.
To get rid of an unaesthetic tummy, it is recommended to pay attention to products that will help cleanse the body... To help - all kinds of seeds and bran, kefir. It will not be superfluous to include in the diet and anti-inflammatory fats (avocados, olive oil, whole grains) - they stabilize sugar levels, white beans and blueberries normalize cortisol levels. A improve metabolism and more actively to burn fat will help green leafy and protein-rich foods (chicken, fish).
Must-have for a girl with an "apple" body type - a hearty breakfast (the calorie content of which must be at least 35% of the daily diet)
As for the suitable for this type of figure workouts functional training (allowing you to work both with your own weight and with additional equipment) and Pilates (this type of load will strengthen the muscles of the core, thus making the abdomen more prominent).
Pear shape type (triangle)
The problem areas for this type of figure are the buttocks and thighs, the excess deposits on which (subcutaneous fat) are caused by an increased content of estrogen. So the main task when drawing up a menu in this case is to choose products that lower estrogen levels... Therefore, the green light for foods such as seeds, low-fat dairy and meat, broccoli, beans, whole grains. A in the "red" sector includes smoked meats, sausages, white flour products, fatty dairy products and meat, tofu cheese, sugar and alcohol.
Another taboo for those with a pear-shaped figure is strict diets, which in this case do not work. They will not bring the desired effect (reduction of fatty deposits on the buttocks and thighs), but they will contribute to obtaining thin arms, sunken breasts and accentuated collarbones as a result. Therefore, focus on the right diet and fitness(it is recommended to focus on cardio, group exercises and strength load on the "top").
Rectangle shape type
The real headache for the owners of this type of figure is the waist, or rather, its absence. Although "rectangles" rarely suffer from excess weight, problems such as cellulite and loss of muscle tone are familiar to them. By the way, precisely because of the peculiarities of the figure (rarely when "rectangles" gain excess weight), girls with this type of figure are often distinguished by bad eating habits: they easily go to bed at night, "forget" about meals, and are addicted to sweets.
Therefore, the main task is to regularly fractional meals(5-6 times a day), taking into account the replenishment of the supply of nutrients in the body. The priority is given to meat and fish, fruits, cereals, wholemeal bread and vegetables - in general, everything that belongs to the category of "full-fledged diet".
For those who cannot lose weight: workouts for body types
- More details
In terms of fitness, it is an absolute taboo to exercise on the oblique abdominal muscles, which will make the waist even wider. Your salvation is exercises for the muscles of the legs and buttocks, as well as complexes for increasing the volume of the chest and hips.
Hourglass shape type
Perhaps the girls with this morphotype are the luckiest. If they have excess weight, then it is evenly distributed throughout the body, and the waist remains quite pronounced.
How to determine the type of pear shape?
If you have narrow shoulders and wide hips, then most likely your figure is of this type. The problem areas of the pear figure are the sides, hips and buttocks. This is where stubborn fat is usually deposited.
It is undesirable for people with a pear figure to lose or gain weight. When you lose weight, fat is only burned in the upper part of your body, which can lead to a variety of diseases: heart problems, arthritis, diabetes and cancer.
It is very difficult to get the lower body to shed fat, as blood flow to the thighs and buttocks is less active than to the abdomen. And if you start losing weight, another problem appears - cellulite on the thighs, buttocks and legs. The accumulation of fat cells in certain parts of the body interferes with blood circulation. When blood does not flow to fat cells, fat stagnates and builds up.
Diet for the "Pear" shape type
In order to lose excess weight, people with a pear body type need to include complex carbohydrates in their diet: cereals, lentils, peas and proteins: poultry, seafood, as well as fruits and vegetables. Fewer high-calorie meals and foods rich in starch (eg potatoes, rice). Don't go to extremes by eating only low-fat foods: Many low-fat foods are very nutritious due to their high protein or carbohydrate content. Replace the bag juices with live fruit. With such a diet, the result will not be long in coming.
Exercise will help improve your figure.
Pear Body Diet List
In order to lose weight, you need to consume 1,500 calories per day: 750 from carbohydrates, 375 from fats, 375 from proteins.
Healthy foods: low-fat cottage cheese, low-fat fish, seafood, wholemeal bread, dark rice, lettuce, greens. Tomato will help to increase the elasticity of the skin in the thigh area. Tomatoes contain biologically active substances that promote skin regeneration. Tomato juice improves metabolism in the body, so it is effective in losing weight.
Your approximate diet
Breakfast: 200 grams of oatmeal, 1 medium banana or apple, 1 glass of orange juice
2nd breakfast: Cereal crisps and a slice of low-fat cheese
Dinner: Sandwich: 2 thin slices of bran bread, 1 tsp. light mayonnaise, 2 thin slices of boiled meat, 1 slice of low-fat cheese, lettuce, tomato, carrot, celery. 100 grams of grapes.
Afternoon snack: 1 low-fat yogurt. 1 small apple.
Dinner:
Option 1. A small piece of chicken fillet served with boiled black beans, tomato salad. 1 cup steamed green peas.
Option 2.1 cup of green salad and two tablespoons of grated cheese seasoned with low-fat sauce, 1 slice of whole wheat bread
Dessert: 1 slice of sugar-free chocolate pudding
How to determine your “fatty” body type?
Divide your waist by your hips. If the received number lies in the range: 1-0.75, you are an “apple”; 0.75-0.65, you are an "hourglass"; less than 0.65, you are a pear.
|
How to lose weight on apples: effective recipes |
|
How to care for your skin after epilation |
|
|
How many diets a modern woman has tried: low-carbohydrate, Ducan, protein, kefir, buckwheat and others. But it often turned out that the diet did not bring results or the extra pounds returned too quickly.
This indicates an improperly selected diet. Yes, it is quite difficult to find a suitable diet for yourself, but in modern dietetics, a diet has appeared that suits every girl.
This is a body type diet. All you need to know is what type of figure you are - hourglass, pear, apple, rectangle, and inverted triangle. The diet menu is aimed at combating the problem areas of each of the body types. One of the most common body types among women is the Inverted Triangle. Let's talk about the diet for this type of figure in more detail today.
Peculiarities
The distinctive feature of the inverted triangle figure is broad shoulders, a lush bust and narrow hips. Owners of this type of figure look fit and athletic.
Despite the fact that many consider these body types to be masculine, many famous movie stars have an inverted triangle body type sometimes called a carrot. This is Angelina Jolie, Cameron Diaz, Demmy Moore. Many famous athletes are also "inverted triangles" - these are Maria Sharapova, Anna Kournikova and Elena Isenbaeva.
The essence of the technique
As a rule, girls with an inverted triangle figure have a good metabolism. It is important to avoid condiments, sugar and salt. Remember to drink 2 liters of water a day.
The interval between meals is 4 hours. Be sure to add fiber-rich vegetables and fruits (broccoli, cauliflower, green apples), fish, low-fat dairy products, and legumes to your menu. Give up smoked meats and canned foods, as they slow down the metabolism.
Play sports. In your workouts, focus on strength exercises: squats with dumbbells, forward lunges, abs. Cycling and jogging are effective. This will help you burn extra calories and tighten your figure.
Contraindications
The diet is not suitable for girls with congenital immune-endocrine diseases. Also, foods rich in fiber are not recommended for people suffering from diseases of the gastrointestinal tract (ulcers, gastritis, constipation, etc.).
Menu
Inverted Triangle Must-Have Foods:
- Fish and other lean seafood
- Fiber-rich vegetables
- Legumes
- Low-fat dairy products (Ryazhenka, kefir)
For 10 days
By adhering to this menu, you can achieve the desired results as quickly as possible!
- Breakfast: low-fat cottage cheese, black coffee with honey
- Lunch: steamed fish and cauliflower
- Afternoon snack: One green apple
- Dinner: A glass of low-fat kefir
Long term
- Breakfast: boiled lentils, coffee with milk
- Lunch: chicken breast with steamed vegetables
- Afternoon snack: low-fat yogurt
- Dinner: low fat cottage cheese
Important! You need to have dinner no later than 4 hours before bedtime.
Efficiency
In order for the desired effect not to be long in coming, you need to increase your physical activity: walk, sign up for yoga or the pool. Legumes accelerate metabolism, and fiber "cleans" the intestines, fermented milk products improve the functioning of the stomach itself and are full of useful lactobacilli for the female body. If you follow all the rules of the diet, the upper body (stomach) will lose weight.
Reviews
Speak differently about the Inverted Triangle Diet.
Mary is 34 years old. Before the diet with a height of 164 cm, she weighed 60 kg. They didn't have "chubby" cheeks and a small belly. For 10 days of the diet, she was able to lose 6 kg. The cheeks have disappeared, and the stomach has become more taut and elastic. Masha notes that the foods allowed for the diet are quite varied, and by combining them, you can prepare a variety of delicious dishes.
From legumes, the girl especially fell in love with chickpea dishes. She bought it both canned and regular, which must be soaked for 12 hours before use. Chickpeas can be cooked like porridge or made into hummus or falafel. Falafel are small hummus meatballs. Chickpeas themselves are a source of protein and fiber.
Evgenia is 27 years old. With a height of 175 cm, the girl weighed 69 kg. She notes that she did not look particularly fat, but the extra pounds bothered her. Therefore, the girl decided not to go on a tough diet, but simply revised her diet. In two months she was able to lose weight up to 60 kg. Zhenya signed up for yoga, regular workouts helped her to tighten her figure. She notes that in the future, she wants to see abs cubes on her belly. Before the diet, she was very fond of sweets and it was difficult for her to refuse it. But marshmallow and marshmallow came to the rescue - a protein delicacy.
Benefit and harm
If you follow all the rules of nutrition and systematic exercise, excess weight will go away, inverted triangle shape will look more toned. The complexion will improve and acne will disappear, as fiber removes excess toxins from the body. The main plus of the diet - the diet menu is designed to combat extra pounds on the stomach.
If you follow all the rules of the diet, it should not harm your health. The only thing that can really be dangerous for your body is fasting. Starvation and malnutrition can lead to stomach and thyroid problems. Eating less does not mean losing weight faster. On the contrary, fasting can lead to extra pounds.
Important! Eat small meals, set a diet and do not skip meals.
The most important rule of any diet is not to starve. Fasting can lead to the deposition of new fatty tissue. You need to eat 4 times a day and in small portions: breakfast, lunch, afternoon tea and dinner.
If you really want something sweet, eat marshmallows. Once a week, you can indulge in one of your favorite treats, but most importantly, eat a little and before 12 noon. If you feel that you are hungry, you can trick your body by drinking water with lemon. Replace sugar with honey. If you cannot refuse salt, then replace it with sea salt.
The Inverted Triangle Diet is fairly simple to follow. The menu is really varied and the dishes will be really tasty. The most important thing is to move more and not to starve!
The story of the reader "How I lost 18 kg in 2.5 months"
All my life I was fat, suffered from excess weight. In clothing stores, I chose size L, which by the age of 25 turned into XL and continued to grow. I can tell for a long time how I tried to fight my 30-35 extra pounds: diets, hunger strikes, physical activity, even pills and some kind of conspiracies. The effect was short-lived or absent altogether. In short, despair, depression and almost resignation to their enormous weight. But one day I came across ... a chocolate bar that helps you lose weight! It didn't cost me anything to try it - I love chocolates. I ordered it and ate it. And the weight crawled down !! It sounds like mysticism, but it is. I began to study the issue, and I understood how it all works. Girls, try it! I have already thrown off 18 kg in 2.5 months. And I continue. It's up to you, but you don't lose anything, except weight, of course. Try Choco Burn chocolate for weight loss for 147 rubles.
Do you know a way to get your dream figure? Imagine, one method still exists - this is nutrition by the type of figure. To have an ideal figure, you just need to know your body type and, in accordance with it, choose a diet and a set of exercises. Consider the possible types of figures and a sample menu for every day.
Fat deposits can accumulate in different places on the body. In a sense, fat is a person's property acquired over the years. Depending on the location of fat reserves, several body types are distinguished. If the widest part of the body is in the middle, you are an apple, if the widest part at the bottom is a pear, if everything is about the same - a rectangle (or, in other words, chili pepper).
Weight loss is a different process for every body type. According to Marie Savard, an Air Force physician and medical columnist, "Body type is the key to finding the most effective diet and exercise program for weight loss."
Rectangle (chili pepper)
The owners of such a figure do not have a pronounced difference between the waist, hips and bust. They look even, but when they gain weight, fat deposits build up in the abdomen, increasing the risk of heart disease and diabetes.
Food for rectangles
The secret is simple - you need to eat to be healthy. According to Neva Cochran, dietitian and nutritional consultant, "People with a rectangle body type can eat foods that are mostly healthy fats, which reduce the risk of heart disease." She recommends eating fish, olive oil, nuts, and foods with lean proteins and complex carbohydrates such as fruits, vegetables, and beans.
In addition, "strength training promotes curvature by building muscle mass," says Lisa Dorfman, sports nutritionist and associate professor at the University of Miami. She recommends strength training twice a week, with alternating heavy and light loads that help shape the figure. We recommend adding moderate-intensity cardio to your strength training twice a week. This will keep your heart healthy and increase your stamina.
Sample menu
2000 calories per day: 800 calories from carbohydrates, 700 calories from fat, and 500 from protein.
Breakfast
Snack
- 1/2 cup raisins with almonds
Dinner
- Black bean soup;
- Spanish salad: chopped spinach, mushrooms, 1 hard-boiled egg, turkey bacon, 1 tbsp. a spoonful of grated parmesan cheese, 2 tbsp. tablespoons of vinegar for dressing;
- 1 slice of whole wheat loaf / bread with 1/2 teaspoon of canola oil margarine.
Snack
- 1 cup fiber-rich grains
- 1/2 cup low-fat milk
Dinner
- 100-120 grams salmon fillet in honey-soy sauce with a portion of grilled brown rice
6 asparagus with 1 teaspoon olive oil and 1/8 teaspoon grilled pepper - A serving of green salad with 1 tbsp. a spoonful of chopped walnuts and Italian dressing
Dessert
- Yogurt;
- 1 peach or apple.
Pear
For those with a pear figure, the lower part of the body is always larger than the upper one. This is because fat is mainly stored on the sides, thighs, and buttocks. Losing weight is the biggest problem for this type. Why? Because “When we lose weight, the body primarily loses fat stores in the abdomen and chest, as obesity in this part of the body is associated with the risk of heart disease, diabetes and cancer. This, of course, is good, but here at pears there is practically no fat in this area. On the contrary, all their fat is concentrated in the lower part of the body, and, as luck would have it, is not going to go away, ”says Dr. Savard.
Some researchers are convinced that fat deposits on the thighs and buttocks (passive fat) are very difficult to get rid of because they are designed to provide women with energy during childbirth and breastfeeding. Another possible explanation is cellulite. It affects the thighs and buttocks, creating a fibrous network that obstructs the blood supply to these parts of the body. If the tissues are not supplied with blood, the fat cannot be broken down and removed.
But when it comes to health, pears are the winners. The fact is that passive fat can reduce the risk of heart disease and diabetes, as some scientists argue. In addition, it has recently been found that fat around the buttocks and thighs can reduce insulin resistance and increase blood "good" insulin levels. Dr. Savard says: “There is still a lot to be learned about why lower body fat can protect us from chronic disease. But the fact that he is really able to do this has already been confirmed by research. "
Nutrition for a pear-shaped figure
The best way to lose weight for people with a pear body type is to strictly monitor your fat intake. For the human body, storing fats that have been ingested with food does not cause difficulties, which cannot be said about carbohydrates and proteins. Their storage requires much more energy from the body. For this reason, he tries to get rid of carbohydrates and proteins in the first place. A diet rich in complex carbohydrates (whole grains, lentils, and legumes) and lean protein (chicken, fish), as well as fruits and vegetables can help you lose those extra pounds.
Another way to lose fat from your glutes and thighs is through exercise. It is important for pears to give preference to such physical activity as a result of which the lower torso works, and, accordingly, fat is burned. Jogging and cycling are just right. Coaches recommend combining 30-minute cardio workouts three times a week with two strength training. Strength training is needed in order to "pump up" the upper body and visually align the figure. Plus, the metabolic rate depends on muscle mass: the greater the mass, the faster the metabolism.
Sample menu
1,500 calories per day: 750 calories from carbohydrates, 375 from fat, and 375 from protein.
Breakfast
- 1 serving of oatmeal;
- 1 medium banana
- 1/2 cup orange juice
Snack
- 6 whole grain wheat crackers
- 1 slice of mozzarella cheese
Dinner
- Sandwich: 2 slices of bread, smeared with light mayonnaise, with a slice of grilled beef, low-fat cheese, lettuce and tomato wedges;
- Carrot;
- Celery (up to 10 pcs);
- A bunch of medium sized grapes.
Snack
- 1 cup low-fat yogurt
- 1 small apple.
Dinner
- 100-120 grams of grilled chicken breast without skin and cartilage, garnished with black beans and tomato slices;
- 1 serving of stewed green beans
- Chopped lettuce with 2 tbsp. tablespoons of low-fat grated cheese and light dressing;
- 1 slice of bread.
Dessert
- Sugar free pudding
Apple
"Apples" store fat in the abdomen, that is, in the upper body, while the lower part remains slim. For people with the apple body type, it is easier to shed extra pounds than pears, because "abdominal fat breaks down faster than fat stored in the thigh area," says Katie Swift, director of the Center for Healthy Nutrition in Lenox, Massachusetts. Scientists are not yet sure, but this may be due to the fact that abdominal fat is mobile: it probably enters the circulatory system, affecting the ability of internal organs to function properly.
Fat on the belly threatens its owner with health problems. In particular, the risk of developing heart and vascular diseases, diabetes and breast cancer in women increases. The risk of ailments is associated with the fact that visceral (or otherwise toxic) fat is located in the abdomen. It surrounds the internal organs: kidneys, pancreas, liver. This triggers an increase in blood sugar levels and at the same time creates insulin resistance. In other words, there is a lot of glucose in the blood, but the body cannot process this amount.
This situation contributes to the emergence of chronic diseases, as well as weight gain. This is why it is so important to lose fat from the waist. Is there any good news on this? There is. As noted by Dr. Savard: "The risk of developing diseases is halved if a person manages to lose weight by reducing the waist by only 5 cm."
Nutrition for the apple shape
Nutrition for those with an apple shape means more healthy fats and less carbohydrates. The heart-healthy monounsaturated fats found in nuts, avocados and olive oil have been shown to reduce inflammation during illness by increasing the body's ability to burn fat.
Carbohydrates, even from whole grains, increase insulin levels in the body. Dr. Cochran says: "Apples tend to have high blood glucose levels - this can be a harbinger of diabetes and heart disease, so it's important for these people to monitor their carbohydrate intake." She recommends a diet with only 40% carbohydrates, which is about 600 calories from a daily 1,500 calorie diet for women. Preference should be given to foods that are rich in fiber and complex carbohydrates. These include beans, fruits, vegetables, and cereals. Fiber is beneficial in that it slows down the absorption of sugar and lowers insulin and cholesterol levels in the blood.
Physical activity is imperative. It helps to "speed up" the metabolism and burn more calories. It is recommended to pump the press. This will not only strengthen the abdominal muscles, but also reduce a few centimeters at the waist. In addition, it is recommended to do cardio workouts, jogging, cycling or swimming at least three times a week. Such exercises will help build muscle in the lower (thin) part of the body and align the figure. Full body strength training is needed twice a week to strengthen the heart and burn fat.
Sample menu
1,500 calories per day: 600 calories from carbohydrates, 525 from fat, and 375 from protein.
Breakfast
- Omelet: 1 egg, spinach and 2 tbsp. tablespoons of grated mozzarella cheese;
- 25 grams of lean ham;
- 1 slice whole wheat bread with 1/2 teaspoon rapeseed margarine
Snack
- 1 small apple;
- 1 tbsp. spoon of peanut butter.
Dinner
- Salad: greens, tomato, skinless chicken breast, 1 hard-boiled egg, 1/8 of an avocado. 1 tbsp. a spoonful of low-fat feta cheese and low-fat Italian dressing
- 6 whole wheat crackers
Snack
- 1 small pear;
- 1 slice of hard cheese
Dinner
- 75-100 grams of grilled pork, marinated in 1 tbsp. a spoonful of light soy sauce and orange juice;
- 1 small potato baked in a peel with sour cream and herbs;
- Serve steamed broccoli with 1 teaspoon of olive oil.
Dessert
- 1 glass of yogurt with 2 tbsp. spoons of bran and 1/2 cup frozen blueberries
Many women, for the sake of the coveted harmony, exhaust themselves with various diets, fasting days, and workouts. However, often all the victims are in vain and the lost kilograms are returned back in a short time. And the point is not at all in genetics, but in the fact that the types of figures are different for all people. For some, excess fat is deposited in the abdomen, others on the thighs and buttocks. Based on this, the same diet can help some lose weight and be completely useless for others. Having determined your body type, you can use useful tips and tricks that will effectively help you lose weight without harming your health.
What are the body types?
There are five main types of female figure:
- Apple- women of this type of figure are distinguished by curvaceous forms, pronounced belly and chubby cheeks. Often, women of the "apple" type have a straight back, lush breasts, and the waist is almost invisible. Excess weight appears already in childhood or adolescence. There are problems with blood circulation, a tendency to swelling.
- Pear- in women of this type of figure, there is a wasp waist, narrow shoulders, small breasts and rounded hips. Pears are characterized by elevated levels of estrogen in the blood. Excess weight is deposited in the thighs and buttocks. Cellulite may appear early.
- Hourglass- this type of figure is recognized as the standard of female beauty. Representatives of the hourglass body type have ideal proportions of the chest and hips, a thin waist, and beautiful curves of the body stand out. Excess weight is distributed evenly throughout the body. The most problematic areas are the arms and stomach.
- Rectangle- in women of this type of figure, the difference between the dimensions of the waist, hips and chest is no more than 20 cm. The chest is straight and wide, the waist is not pronounced, the hips are angular, and the legs are slender. Excess weight is deposited mainly in the abdomen; cellulite may appear on the thighs and buttocks at an early age.
- Inverted triangle- representatives of this type of figure have narrow and flat buttocks, thighs, voluminous chest and broad shoulders. The owners of the inverted triangle, as a rule, have an accelerated metabolism, they are less likely than others to be overweight. However, with improper nutrition, fat deposits can be deposited on the back and sides, which visually expands the waist and makes the figure look masculine.
Diet by type of figure apple: essence
Losing weight by the type of apple shape excludes strict diets. The lost weight with the help of strict restrictions can soon return back, which will only lead to a slowdown in metabolism. The apple diet should be balanced and varied. The main meal should be breakfast. It is recommended to eat a moderate portion of food for lunch, and limit yourself to salad or low-fat dairy products for dinner.
When dieting, it is necessary to completely eliminate or reduce to a minimum the intake of salt, seasonings, spices, which lead to fluid retention in the body and swelling. It is recommended not to overload the kidneys. You can drink no more than 1.5 liters of still water a day between meals. It is advisable to exclude drinking a few hours before bedtime.
Diet food should not be fatty and fried. Restrictions are imposed on the consumption of fresh baked goods, sweets and desserts. Carbohydrates (cereals, vegetables, fruits) should be consumed in the morning. The last meal should be no later than 4-5 hours before bedtime.
Allowed and Prohibited Products
Allowed foods for an apple-shaped diet:
- Lean meat (beef, rabbit, veal);
- Lean poultry without skin (turkey, chicken);
- Fish and seafood;
- Low-fat dairy and fermented milk products;
- Cereals and cereals (oats, buckwheat, rice, millet);
- Eggs;
- Vegetables (especially celery, onions, garlic, carrots, beets);
- Fruits (especially citrus fruits);
- Sesame;
- Lemon juice;
- Olive oil.
Prohibited foods for an apple-shaped diet:
- Fat meat;
- Fat bird;
- Sausages;
- Pasta;
- Smoked products;
- Marinades;
- Pickles;
- Fatty sauces;
- Semi-finished products;
- Fast food;
- Sweets and desserts;
- Spices, spices;
- Salt;
- Coffee and strong tea;
- Carbonated drinks;
- Alcoholic drinks.
Menu for the week
Diet by type of figure apple - menu for the week (breakfast, lunch, dinner):
Monday:
- Oatmeal with apple;
- Bouillon. Rice. Boiled chicken fillet;
- Greek salad".
Tuesday:
- Buckwheat porridge with milk;
- Ear with pieces of fish. Vegetable stew;
- The vinaigrette.
Wednesday:
- Omelet from 2 eggs. Tomato;
- Green borscht. Bean puree. Fish cutlets;
- Cottage cheese seasoned with natural yoghurt.
Thursday:
- Muesli. Orange;
- Beetroot. Buckwheat porridge with beef meatballs;
- Caesar salad".
Friday:
- Rice porridge with milk. Kiwi;
- Celery cream soup. Beef cutlets. Braised green beans;
- Salad "Brush".
Saturday:
- Scrambled eggs from 2 eggs. Grated carrot salad;
- Meatball soup. Lentil puree. Cucumber tomato;
- Brussels sprouts salad.
Sunday:
- Millet porridge with raisins and prunes;
- Pea soup. Pilaf with seafood. Tomato;
- Vegetable stew.
A pear-shaped diet: what can and cannot be eaten?
A pear-shaped diet should be rich in protein and fiber. In order to start the digestive system, it is recommended to drink a glass of water with a few drops of lemon juice in the morning on an empty stomach when dieting for weight loss. For a "pear" diet according to the principles of separate nutrition is perfect.
Breakfast with a diet should be light and consist of carbohydrates (for example, buckwheat or oatmeal). Lunch should not be heavy and dense. Protein foods should be preferred for dinner. There should not be a break of more than 5 hours between meals during the diet. The last meal is recommended to be arranged 3 hours before bedtime.
With a weight loss diet, "pears" should be excluded from your diet:
- Fat meat;
- Fried dishes;
- Spicy dishes;
- Sour dishes;
- Spices and spices;
- Sweets and desserts;
- Ice cream;
- Carbonated drinks;
- Alcoholic drinks.
Menu for the week
Diet according to the type of pear figure - menu for the week (breakfast, lunch, dinner):
Monday:
- Muesli with dried fruits;
- Broth with croutons. Vegetable stew;
- Baked turkey fillet.
Tuesday:
- Buckwheat porridge with prunes;
- Mushroom cream soup. 2 slices of bran bread. Cabbage salad;
- Grilled pike perch.
Wednesday:
- Millet porridge with raisins;
- Rice soup. Grated carrot salad;
- Seafood (mussels, shrimps, oysters).
Thursday:
- Oatmeal with dried fruits;
- Lenten borscht. Vegetable stew;
- Fish soufflé.
Friday:
- Pumpkin porridge with milk;
- Celery soup. Bean puree;
- Steamed chicken cutlets.
Saturday:
- Rice milk porridge;
- Okroshka. Cucumber and tomato salad;
- Grilled salmon steak.
Sunday:
- Barley porridge with dried apricots;
- Buckwheat soup. Shopsky salad;
- Braised rabbit meat.
Hourglass-type diet
The hourglass diet is based on the principles of good nutrition. To lose weight and keep your figure in shape, the owners of the hourglass figure need to eat a balanced diet. The diet menu should include: cereals and cereals, non-starchy vegetables, unsweetened fruits, low-fat dairy products, fish, seafood, lean meat and poultry, and seeds.
Breakfast and lunch should be hearty. For dinner, it is recommended to limit yourself to low-fat fermented milk products. The last meal should be no later than 3-4 hours before bedtime. To improve metabolism when dieting, it is recommended that you eat at the same time. Representatives of the "hourglass" body type should drink a glass of water half an hour before meals, which will help reduce appetite and promote weight loss.
A diet for the hourglass body type involves the exclusion of fried, fatty, smoked, pickled dishes, as well as desserts and pastries with an abundance of cream. Salt should be limited in the diet, and sugar should be replaced with natural honey. A couple of times a month, it is recommended to arrange fasting days on vegetables or fruits.
What you can and cannot eat
Hourglass Body Diet - Allowed Foods:
- Fish and seafood;
- Lean meat;
- Lean bird;
- Eggs;
- Low-fat dairy products;
- Non-starchy vegetables;
- Unsweetened fruits;
- Cereals and cereals (oats, buckwheat, barley);
- Legumes;
- Mushrooms;
- Seeds (pumpkin, sunflower);
- Lemon juice;
- Olive, vegetable oil;
- Natural honey.
Hourglass Body Diet - Prohibited Foods:
- Fatty meat and poultry (pork, lamb, duck, goose);
- Wheat flour bread and bakery products;
- High fat dairy products;
- Butter baked goods;
- Sweets and desserts;
- Pasta;
- Potato;
- Semi-finished products;
- Fast food;
- Marinades;
- Smoked products and pickles;
- Fatty sauces;
- Salt;
- Sugar;
- Carbonated drinks;
- Alcoholic drinks.
Menu for the week
Hourglass-type diet - menu for the week (breakfast, lunch, dinner):
Monday:
- Omelet from two eggs. Tomato;
- Stuffed peppers with beef meat;
- A glass of kefir with herbs. Seeds.
Tuesday:
- Buckwheat porridge. Grated carrot salad;
- Okroshka. Boiled chicken fillet. Brussels sprouts salad;
- Pumpkin seeds. Low-fat cottage cheese with dill.
Wednesday:
- Muesli. Green apple;
- Bouillon. Bean puree. Steam beef cutlets;
- A glass of yogurt. Sunflower seeds.
Thursday:
- Oatmeal with dried fruits;
- Beetroot. Baked pollock with vegetables;
- A glass of fermented baked milk. Seeds.
Friday:
- Salad "Brush";
- Celery soup. Cabbage salad;
- Vegetable stew.
Saturday:
- Millet porridge with 1 tsp. honey. Pear;
- Seafood soup. 2 slices of rye bread. Cucumber and tomato salad;
- A glass of kefir. Seeds.
Sunday:
- Scrambled eggs from 2 eggs. Seaweed salad;
- Green borscht. Pea mash. Baked turkey fillet;
- Low-fat cottage cheese with parsley. Seeds.
According to the rules of the "hourglass" diet, it is recommended to arrange fasting days 2-3 times a month on non-starchy vegetables or unsweetened fruits.
Diet for rectangle shape type
Diets for the type of rectangle shape consists in the use of low-calorie foods that are combined with each other. You should eat at the same time, which will help to improve the functioning of the gastrointestinal tract. When dieting for a rectangle shape type, preference should be given to homemade products, completely excluding semi-finished products.
Breakfast should be hearty, dinner light and no later than 20:00. Such nutrition will help to normalize blood glucose levels and improve the functioning of the endocrine system. Dishes should be boiled, baked or stewed. Frying dishes with a diet for weight loss according to the rectangle shape is prohibited.
Half of the daily diet should be on vegetables and fruits. As a source of protein, you should use: low-fat dairy products, hard cheeses, lean poultry and fish. It is recommended to drink green tea, decoctions of herbs and berries. A couple of times a year for the rectangle shape type, it is recommended to spend fasting days, for example, on apples or kefir.
When dieting for a figure type, a rectangle is completely excluded:
- Butter baked goods;
- Wheat flour bakery products;
- Desserts and sweets;
- Coffee and products containing caffeine;
- Carbonated drinks;
- Alcoholic drinks.
Menu
Rectangle shape diet - menu for the week (breakfast, lunch, dinner):
Monday:
- Oatmeal with milk. Green apple;
- Ear with pieces of fish. 2 slices of bran bread;
- Vegetable stew. Steam turkey cutlets.
Tuesday:
- Milk soup with noodles. Pear;
- Meatball soup. 2 slices of rye bread;
- Pilaf with seafood. Seaweed salad.
Wednesday:
- Pumpkin porridge with milk. Orange;
- Chicken soup with pieces of poultry meat. Bran bread 2 slices;
- Baked hake with broccoli, tomatoes and spinach.
Thursday:
- Buckwheat milk porridge. Kiwi;
- Beetroot. Boiled chicken fillet;
- Stuffed silver carp. Cabbage salad.
Friday:
- Rice porridge with milk. Grapefruit;
- Broth with croutons. Baked turkey fillet;
- Rice. Seafood salad.
Saturday:
- Barley porridge with milk. Garnet;
- Seafood soup. 2 slices of whole grain bread
- Forshmak. The vinaigrette.
Sunday:
- Fruit salad. Whole grain bread toast with cheese;
- Celery puree soup with croutons. Fish soufflé;
- Buckwheat porridge. Chicken rolls. Squash caviar.
Inverted triangle shape diet
An inverted triangle diet should be fortified with fiber-rich foods (vegetables, fruits). Legumes, low-fat dairy products, fish and seafood should be included in the daily diet. To speed up metabolism and cleanse the body of toxins, it is necessary to drink at least 8 glasses of water without gas per day.
The inverted triangle diet involves eating at the same time. There should be no more than 4 hours between meals. When preparing dishes, it is necessary to use a minimum of seasonings and spices, and it is advisable to completely exclude salt. When dieting for weight loss, it is necessary to reduce the consumption of meat, poultry, sausages, as well as pickles, marinades and smoked meats.
The following are completely excluded from the diet during the diet:
- Butter baked goods;
- Sweets and desserts;
- Salted nuts (peanuts);
- Fatty fermented milk products (cream, sour cream);
- Carbonated drinks;
- Alcoholic drinks.
Sample menu for a week
Inverted triangle shape diet - menu for the week (breakfast, lunch, dinner):
Monday:
- Fruit salad;
- Pea soup. Baked bream;
- Curd with raisin yoghurt.
Tuesday:
- Muesli with dried fruits. Kiwi;
- Ear with pieces of fish. 2 slices of rye bread;
- Bean puree. Greek salad".
Wednesday:
- Oatmeal with orange;
- Creamy seafood soup. Seaweed salad;
Loading ...