Body types: fitness and nutrition. The ideal formula: how to lose weight according to the type of figure

Among the main features of such a figure, the following can be noted:

• full shoulders and chest, which visually increase the upper body;
• no emphasis on the waist;
• the silhouette of the figure has rounded shapes;

First, you need to constantly monitor your weight. To do this, you need to significantly reduce the amount of carbohydrates consumed.

Secondly, it will be useful to increase the amount of fiber in your diet. This will not only have a positive effect on the figure, but also help the work of the heart and intestines.

It is for the owners of this type of figure, for sure, it will be pleasant to know that it is easier to remove fat from the waist than from the hips. This is the so-called visceral fat. Its excess in the body is associated with diseases such as diabetes and heart disease. These women usually have elevated levels of cortisol, the stress hormone.

This will help diet, as well as sports. You will need at least 3 cardio workouts of 40 minutes each during the week. Stretching and yoga classes will also be useful.

When following a diet, it is important to focus on foods that contain so-called "slow" carbohydrates. These include buckwheat, millet. Do not do without lean meats.

Under the ban for the owners of the figure "apple" should be all "fast" carbohydrates. These are white bread, white rice, potatoes, sugary drinks and some fruits (melons, bananas, grapes).

So, a representative of the “apple” type has a diet called anti-flour.

A typical representative of this type of famous women is Angiolina Jolie

2. Diet for the "Pear" figure.

For this type of figure, the following features can be noted:

1. heavy buttocks and wide hips, rounded knees and calves;
2. the waist is noticeably pronounced;
3. shoulders and chest noticeably narrower than the hips;
4. if there is a set of excess weight, then it is deposited on the hips and buttocks;
5. waist-to-hip ratio less than 0.8.

There is one feature here - the fat located in the thighs and buttocks is consumed last. On the one hand, this is “healthier” fat than belly fat. The nose of the other side is much more difficult to deal with. This is the so-called subcutaneous fat, which is located directly under the skin. This type of fat is directly related to the speed of blood flow.

If you draw up a generalized diet plan for this type of figure, then an increase in “slow” carbohydrates and proteins is required. But the most important thing for defeating fat "below" is a significant reduction in fat intake. And first of all animal origin. So point number 1 in the diet for women of the "pear" type is an exception to the diet:

• fatty meat;
• animal fats such as methane and cream;
• refined vegetable oil.

But you can't do it without fat. Therefore, you need to add healthy fats, including useful Omega 6. And this is, first of all, unrefined extra virgin olive oil. True, the difficulty of these women lies in the fact that the use of unrefined olive oil should be reduced to a minimum - 1-1.5 teaspoons per day. And it is better to alternate olive oil with other oils useful for the female body (linseed, pumpkin, sesame)

Allowed products for this type of figure:

• high-fiber vegetables (zucchini, pumpkin, broccoli);
• dairy products;
• lean meat;
• unsweetened berries and fruits (gooseberries, cherries, plums and green apples).

Any "fast" carbohydrates should be avoided. These include sugary drinks, desserts, and high-sugar fruits. Butter and nuts should also be banned.

So for this type - low-fat diet!

From physical activity, it is better to give preference to an exercise bike and running.

A typical representative of this type of famous women is Jennifer Lopez

3. Diet for the hourglass figure.

Among the main features of this type of figure, the following can be noted:

• the volume of the chest and hips is the same;
• excess weight is deposited evenly - in the upper and part of the body;
• has a pronounced waist.

The best way is to prevent weight loss. And this will help healthy eating habits and optimal physical activity. You can stop at dance classes, yoga or aerobics.

A typical representative of this type of famous women is Catherine Zeta Jones

4. Diet for the "Rectangle" figure.

This is the female-boy body type:

• narrow shoulders;
• narrow hips;
• not big breasts
• protruding ribs.

If these women gain weight, then fat accumulates on the abdomen and thighs.

What should not be eaten in order not to gain weight? Avoid: Coffee and sugar (the most harmful foods). As a regime, it is not recommended to eat after 8 pm.

Under the ban should be sugar in all forms.

As sports programs - light exercises, no effective strength training (Pilates, aerobics, swimming and dancing).

A typical representative of this type of famous women is Mila Jovovich

The history of the change in female figures

It turns out that the type of a woman's figure depends not only on her natural data, but also on the historical era in which she lives. Over the past 60 years, the average type of female figure has changed significantly. so what happened to us.

In the middle of the last (20th) century, the main type of figure was the hourglass.

According to researchers from the National Institute of Great Britain, the average type of female figure in 2009 is a "rectangle".

How have women changed?

• have become higher by 35 cm
• became denser by 1 dress size
• thighs are 3 cm smaller
• became more "loose"
• increased leg size

Researchers attribute these changes to dietary changes. In the 50s and 60s, the average calorie intake was the same - about 3,000 calories per day. But the ratio of fats and carbohydrates has changed dramatically.

In the 20th century, women:

• ate 8% less fat than we eat;
• drank significantly less alcohol (probably due to an increase in beer consumption);
• ate 2 times less potatoes and 3 times less bakery products;
• spent 1,000 calories a day on housework, as opposed to the 550 calories that a modern woman spends;
• walking and cycling;
• the amount of hormones consumed has increased significantly due to the presence of hormones in beer, fast foods and the use of hormonal birth control pills.

Perhaps many of our readers will find this publication in an entrepreneurial magazine strange. It's actually not strange that a site for entrepreneurs publishes a weight loss guide and information about the best diets. Look at our page and you will see that even in the photo our editor-in-chief is presented in the gym. And this is no coincidence. Doing serious business means experiencing constant stress and serious workloads. Without playing sports, without following a healthy lifestyle, without diets and physical activity, you can run a business. But not for long! This guide is written for women entrepreneurs, but we think it will be interesting for men as well.

The most effective and fastest diet

Shape types

There are 5 main types of figure, let's look at each of them in more detail to be able to define your own.

Body type Pear (Triangle)

A bright representative of this type is Jennifer Lopez. The Latin American beauty is absolutely not shy about her forms, on the contrary, she is proud of them! Type A features are:

• Narrow shoulders;
• Slim waist;
• Bulky hips.

Women with such a figure, according to psychologists, are the most attractive to men. In Brazil, for example, wide hips can be found in most of the fair sex.

With the right clothes, suitable for this type of exercise and a balanced diet, every woman can be even more attractive.

Apple body type

Eva Polna is the owner of this type of figure, a vivid example of an excellent sense of style. The apple girl is characterized by:

• Big breasts;
• Waist, the same diameter as the bust.

The advantage of this type can be called slender beautiful legs. However, apple girls tend to be overweight, which obliges them to daily exercise, proper nutrition and a healthy lifestyle.

There is one feature: almost every woman during pregnancy belongs to this type of figure. So after giving birth, you need to get yourself in shape according to a special program agreed with dietitians.

Shape type Rectangle

Demi Moore - one of the most beautiful women in Hollywood is the owner of the type of figure "H" or Rectangle. A characteristic feature can be called an even silhouette: there are no familiar feminine curves in the waist area, it is equal in size to the chest and hips.

Body Type Inverted Triangle

The famous ballerina Anastasia Volochkova can be called a bright representative of the V-shaped silhouette. The main feature is an athletic physique. The type is characterized by:

• Narrow hips;
• Weakly defined waist;
• Broad shoulders.

Girls with an inverted triangle figure look quite massive. You can hide flaws only with the help of clothes that should be selected in accordance with all the rules. The main advantage of this type of figure is slender, in most cases even, legs.

Hourglass body type

An X-shaped silhouette is the dream of most women. Marilyn Monroe has ideal parameters. A feminine, sensual figure, a curved waistline, shoulders and hips proportional to each other - this is exactly what an hourglass woman looks like.

The chest of the representatives of the X-shaped silhouette is voluminous. When gaining extra pounds, the weight is distributed evenly, making the figure even more feminine and attractive.

Surely you recognized yourself in one of the 5 types of figures. This will help in the future to deal with clothes that are suitable for a particular silhouette, choose the right diet and the right diet, and become even more attractive!

Watch the excellent video Shape Types. Workouts for different body types!

The simplest and most effective diet

Problem areas, causes of occurrence

Every girl has problem areas. For example, in a woman with an Apple body type, the upper body is most prone to fullness. And the triangle girl has hips and legs.

Knowing your problem areas, you can develop an integrated approach that will help you get rid of excess weight, tighten muscles, and tone your skin.

Why does fat appear on the abdomen, thighs and arms?

There are a number of reasons why girls gain weight. By removing bad habits, the result will be noticeable in the first weeks. Many do not think about what actually harms the body. Let us consider in detail the main reasons due to which body weight increases at a rapid pace.

1. Wrong diet

The rhythm of life does not allow you to stop and have a normal lunch or breakfast. Constant fast food snacks, quick sandwiches, a large amount of coffee and carbonated drinks lead to sad consequences.

The body accumulates fat as a result of an excess of food, because the stomach simply does not have time to digest food.

In addition, the calorie content of foods in an unhealthy diet goes off scale. For example, a hamburger has 481 calories, while potatoes have 340 calories. In order to use up the calories received at such a dinner, you should dig potatoes for at least an hour and chop wood for the same amount.
For a modern person, this is equivalent to 3 hours of active training in the gym. In addition, the stomach will digest a hamburger in 7-8 hours.

Nobody thinks about a healthy diet. If we talk about the consumption of healthy food, then 300 grams of boiled chicken fillet contains 510 kcal, and digestion and assimilation of the product will occur in 2 hours. Cabbage and cucumber salad (200 grams) contains 41 kcal. There is nothing superfluous in such a dinner. It will saturate the body, give strength and vigor, will not add kilograms. To use the calories received, you need to spend only 20 minutes in the gym.

2. Stress, experiences

No less than malnutrition, various experiences and nervous breakdowns, squabbles and scandals help to gain extra pounds. The body makes a "reserve" in the form of fat to protect a person from external influences.

Such a problem should be solved during private consultations with a psychologist. You need to take care of your emotional state. In addition, often stress provokes the constant consumption of high-calorie foods.

3. Lack of physical activity

As a rule, fat on the buttocks or abdomen appears due to a sedentary lifestyle. After 25 years, many already have established work schedules, family responsibilities, and so on, and move only from point "A" to point "B".

Forgetting about the need for sports loads in the life of every person, you expose yourself to the danger of extra pounds.

For each type of figure, separate programs should be developed. An apple woman needs to pay attention to her stomach and exercises to strengthen the muscles of her arms. A triangle girl needs to work on her hips and legs.

But the owners of the Hourglass figure type will have to take a comprehensive approach to physical activity, since the weight is gained evenly and is also distributed throughout the body.

Very effective diet

Diets by body type

The diet offered for different types of figures is more about proper nutrition than restrictions on any products.

Exercising and eating healthy will help you get rid of excess weight in a matter of weeks.

Each type of figure is characterized by the use of certain products, which will contribute to the loss of extra pounds.

Body type Apple: change the diet

To start getting rid of extra pounds in the waist area should be with cleaning the body of toxins. There are many recipes for this. Green tea, ginger root helps a lot. You can also contact a nutritionist who will develop a unique program that suits your health condition.

Add to diet:

• Fiber (root vegetables, legumes or bran);
• Fresh fruits;
• Honey, fish and walnuts.

Sugar must be excluded. Just do not resort to the help of artificial substitutes. Honey is best. If you can’t eliminate sugar intake at all, reduce its amount.
Remove from diet:

• Animal fats;
• Fried foods in sunflower oil;
• White bread;
• Smoked hams and meat, salted or canned vegetables, bananas.

If it is not possible to exclude fried foods in the first stages, you can use unrefined olive oil. Boiled chicken breast or fish is best. White bread should be replaced with whole grain.

Hourglass figure type: nutrition rules

Since for this type of figure, a uniform distribution of excess weight over the body is considered normal, weight loss should be approached comprehensively.
The diet should include:

• Protein (chicken breast, lean meat, eggs);
• Green leafy vegetables (asparagus, broccoli, etc.)
• natural juices.

At the same time, you should not eat up tightly the day before; for dinner, you can eat lean meat and vegetable salad. Talking about fasting days is only necessary if you do not have bad habits, such as smoking.

Exclude:

• Sweet, including flour products;
• Nuts (except almonds and peanuts);
• Avocado and bananas;
• Dried fruits.

For this type of figure, the diet should include a daily intake of 8 glasses of purified water. The intake should be distributed evenly, every 4 hours you should drink 200 grams of water.

Pear body type: diet for weight loss

A diet for a pear body type should include the following foods:

• cottage cheese and dairy products;
• sea ​​fish;
• Tomatoes or tomato juice (natural);
• Dark rice and greens.

Bread is allowed only from wholemeal flour. Legumes should be included in the diet.
Prohibited:

• Starch (potato, rice);
• Pasta;
• Carbonated drinks;
• Products containing animal fats.

You should not go to extremes. Boiled chicken, veal are acceptable. Tomato juice should be in the diet every day. Also, 30 minutes before breakfast, lunch or dinner (before all meals), you must drink a glass of water.

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Body type Rectangle: rational weight loss

The diet for this type of figure should include:

• Protein;
• Vegetables and fruits in large quantities;
• Green tea;
• Lean meat, steamed or boiled.

At least 100 grams of cottage cheese (or a glass of kefir) must be consumed per day. This will improve the metabolic process, bring the weight back to normal.
Eliminate completely:

• Alcohol (allow only a glass of red wine several times a month);
• Sweets, sweets;
• Coffee;
• Potato.

Morning coffee should be replaced with green tea. Almonds are perfect for snacking. This is a product with a negative calorie content, which means it will make the body work twice as fast, while saturating it in full.

Effective diet for weight loss

Physical exercises to eliminate figure flaws

Problem areas are different for all body types. To eliminate them, it is not enough just proper nutrition and dieting. Those who want to lose weight should definitely include physical activity in their complex.

A sedentary lifestyle leads to sad consequences. For each type of figure, the maximum load should be placed on the most problematic area. Let's take a closer look at the exercises that will help you lose weight.

Apple body type: making a flat stomach

Begin exercises for weight loss of the abdomen should be with a thorough massage. It can be performed both with the help of hands and special massagers.

The first exercise for losing weight in the abdomen should be tilting in different directions. Starting position: feet shoulder width apart, hands free. Performing tilts to the left or right - try not to move your legs and pelvis.

The upper body should bend under its own weight. This exercise will help get rid of extra pounds on the sides.

To create a thin waist, a hoop is considered effective. However, be careful when choosing this miracle remedy. After all, too heavy hoops and hula hoops during rotation can adversely affect the health of the lower back and internal organs.

Press. It is important to make sure that the load is maximum. Many people think that you should not engage in the press until the weight returns to normal. This is not entirely true.

With an integrated approach, the apple girl will get rid of excess weight in a matter of months. It is important to do abdominal exercises in large quantities - at least 3 sets of 30 times all muscles.

Triangle body type: remove excess weight in the pelvic area

The most effective exercises for the buttocks are considered to be squats. Starting position: arms extended in front of you, the body is even, legs shoulder-width apart.

Bend your knees and start squats in such a way as if you are trying to sit on a chair. The pelvis should be moved as far as possible. The number of repetitions of this exercise should be at least 8 times for beginners, and 20-30 times for more experienced athletes.

Jumping rope for 20 minutes a day will make your legs and buttocks attractive and slender. The main thing is not to break the training regimen. Classes are best done daily, but the break between them should be exactly 24 hours. Otherwise, the effect will be much less. Muscles need to get back in shape after exercise.

Running in place with high knees in front of you helps a lot. Time for exercise - 1 minute run, 1 minute walk. In this mode, you should do 16-20 minutes.

Inverted Triangle Body Type: Arm Exercises

For this type of figure, the problem areas are the arms and shoulders. An effective exercise for weight loss will be the flexion-extension of the arms in the lying position. If it is difficult to complete the approaches in full, kneel down. This will lighten the burden. Quantity - 3 sets of 10 times.

Effective exercises can also be called classes with dumbbells. Take a sitting position, put your hands on your hips. We start bending-extension of the arms. Repeat 10-15 times.

For all types of figures and problem areas, classes on the horizontal bar are great. Pull-ups, knee bends, alternating leg swings - exactly what you need. It is important not to overload yourself at first. Approach your workouts deliberately, increasing the number of repetitions for each exercise once a week.

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Effective diet for 2 weeks

Power scheme, variations

Regardless of the type of figure, it is necessary to develop your own nutrition scheme, taking into account the recommendations indicated in the diet. Eating should be at a certain time, without any discrepancies with the schedule.

Nutrition schedule for all body types

Meals should be divided into 6-7 times. An approximate meal plan looks like this (it is allowed to adjust):

• Breakfast - from 8:00 to 10:00;
• Second breakfast - from 11:30 to 12:00;
• Lunch - from 13:00 to 14:00;
• Afternoon - from 15:30 to 16:00;
• Dinner - until 18:30;
• Second dinner - until 20:00.

You can adjust this schedule depending on your own daily routine. Breakfast should be about 30 minutes after waking up. But the last meal should be done no later than 4 hours before bedtime.

This approach to the nutrition schedule will speed up the metabolism. Food will be digested faster. Be sure to arrange "snacks" between breakfast, lunch and dinner. But, it is important to remember that it should be light food, for example:

• Kefir or low-fat yogurt;
• Green fruits (except grapes);
• vegetable salads;
• Dried fruits or nuts (if the diet allows for your body type).

The main thing is that with this approach, the body will have time to digest food, and you will not remain hungry.
In addition, before eating (20-30 minutes) you should drink 1 glass of cold water. It is important to remember that water is water, not tea, coffee or any other beverage. Do not drink anything for at least 30 minutes after eating.

Meal plan, planning

Planning is an important aspect in any business, including weight loss. You need to define a goal. It is important to know what weight is ideal for your body type. Let's take 55 kilograms as a basis.

The plan should be drawn up for several periods:

• First and foremost: you should carefully consider the menu for the next day in advance. Challenge yourself every day to stick to your plan;
• Planning mini-cycles. Weight loss is normal if a person gets rid of 2 kg per week. For 2 weeks, you need to paint an approximate nutrition and training plan;
• month and cycle. For 30 days, you should plan different schemes. In the first two weeks of the month, a person tries a certain diet and exercise. If the program does not work well enough, you need to include other exercises in your workouts and use a different nutrition scheme. The effectiveness of such approaches will be an order of magnitude higher than following one strict diet;
• Full cycle (3-4 months). For this period, it is necessary to think over a figurative plan-strategy. In the first month, one program works, in the second - another, and so on.

The effectiveness of planning becomes apparent when you understand that one diet cannot give a full result. As well as the same physical exercises.

After all, the digestive system, as well as the muscles, get used to the same loads. By alternating exercises and menus (reducing the calorie content of meals and returning to the previous diet), you will definitely be able to lose weight and achieve the planned result.

Effective diet for a month

Menu for figure types

The menu for a diet needs to be thought over carefully. You should rely on the list of recommended products, in which case weight loss will go at a rapid pace. Consider the daily menu for various body types.

Diet menu for apple body type

Breakfast

• boiled egg,
• whole grain bread (1 slice)
• Mozzarella cheese (can be replaced with available),
• 100 grams of boiled chicken fillet.

You can replace the above list of products with buckwheat or oatmeal.
Lunch

• 2-3 walnuts;
• Green apple.

Perfect as a substitute for kefir or low-fat yogurt, any vegetables or fruits, except for grapes and bananas.
Dinner

• Chicken fillet - 200 grams (boiled or steamed);
• Garnish - green peas;
• Vegetable salad dressed with olive oil.

Light vegetable soups or boiled fish are great. As a side dish, it is better to use peas, broccoli, green beans, etc. It is better to exclude potatoes from the diet.
afternoon tea

• Pear;
• Cheese or kefir.

• Broccoli or green beans;
• boiled fish;
• Vegetables;
• Fresh juice.

Juice can be chosen according to your own taste. Pineapple is the best. You can replace the juice with ginger tea with lemon.

Second dinner
Kefir or low-fat yogurt. Green apple or a few pieces of cheese.
You must drink at least 2 liters of water per day, following the routine outlined in the previous sections.

Diet menu for hourglass body type

For this type of figure, weight loss should begin with a reduction in portions. Sample menu:
Breakfast

• Boiled egg - 2 pcs.;
• Oatmeal (100-150 grams);
• Fresh juice.

Lunch
Kefir or low fat yogurt
Dinner

• Light chicken soup or broth;
• Green vegetables (you can salad dressed with olive oil);
• Freshly squeezed juice (30 minutes after dinner).

afternoon tea
Grapefruit or a piece of pineapple.
Dinner

• Steamed fish (lean);
• Vegetable salad;
• As a side dish, you can use any porridge, the exception is white rice.

Second dinner
100 grams of almonds or peanuts, a glass of kefir (fat-free).

Vegetables can be consumed in any quantity, but strictly according to the meal schedule. Do not forget about fasting days. They can be carried out both on water and on kefir (the exception is girls who have bad habits such as smoking).

Diet menu for Pear or Triangle body type

• Oatmeal (200 grams);
• Tomato juice (200 grams);
• Green apple.

Lunch

• 100 grams of cottage cheese;
• Green tea.

• Boiled sea fish (2 small pieces);
• dark rice;
• A glass of tomato juice (half an hour after dinner);
• Vegetables.

afternoon tea
Low fat yogurt and apple.
Dinner

• Boiled chicken or veal;
• Buckwheat porridge or beans;
• Vegetables;
• Slice of whole grain bread.

Second dinner
A glass of tomato juice or other freshly squeezed.

Menu for Rectangle shape type

Breakfast

• Cottage cheese (100 grams);
• Green apple;
• Green tea.

Lunch
Fat-free yogurt or kefir.
Dinner

• Chicken and vegetable soup (potatoes must be excluded and replaced with beans);
• Whole grain bread - 2 slices;
• Light vegetable salad.

afternoon tea
100 grams of almonds or peanuts.
Dinner

• Lean meat, steamed (veal or poultry);
• Buckwheat porridge;
• Vegetable salad.

Second dinner
Cottage cheese (100 grams) or a glass of kefir.

You can adjust the menu in accordance with the list of allowed products for each type of figure. Develop an individual program, then weight loss will be easy and fast.

Diet effective for a week

When Diet Fails or Stops Weight Loss

At some point, the loss of extra pounds stops. Those who want to lose weight, it would seem, are doing everything right: they follow a nutrition schedule, go in for sports, eat only the foods they need for their body type - but there is no result. Scales treacherously show the same figure every day. What to do?

The reasons

"Plateau" - the moment when the weight stops going away, is known to everyone. A few decades ago, it was found that three days after the start of nutrition according to the new scheme, the body gets enough calories consumed.

The result of this is a halt in weight loss. This discovery was made by Martin Catan. He created a new diet, which he called "Roller Coaster". The results of losing weight according to the Martin scheme are amazing. Consider the diet in more detail.

Roller coaster

The meal plan is designed for 7 days. During this time, the body receives a good "shake" and the person continues to lose weight according to his usual program, worked out for each type of figure individually. The main idea is different caloric content of products.

The first three days should consume no more than 600 kcal per day. Meal schedule doesn't matter. The main task is not to go beyond the established limits. With this approach, the body begins to get rid of water and fat.

The next three days, the caloric content of the diet should be no more than 900 kcal per day. This amount is not enough for the normal functioning of the body, therefore, the weight will go away.

On the 7th day of the diet, the caloric content of the diet should not exceed 1200 kcal. This is a sufficient amount to help keep the weight on a certain line. For many women, this calorie content is a habitual diet. With this approach, you will be full, but do not gain weight.

After the third stage, you can return to the first. This process is cyclical and can be repeated until you achieve the desired result. Also, after the end of the third stage, you can return to a diet designed for your body type. If suddenly the situation repeats itself again, we try the Rollercoaster again.

Approximate diet

The menu of the Rollercoaster diet for the first three days is quite modest. In order not to go beyond the prescribed 600 kcal, you should switch to vegetables and fruits. Replace white bread with whole grain (1 slice).

Of the drinks, only water and green tea without sugar are allowed. Start the day with a light vegetable salad; for lunch, you can eat boiled vegetables. Dinner should also be low in calories. It is best to make the last meal before 18:00, but this factor does not matter as such. The main thing is not to go beyond the acceptable calorie limits.

From the 3rd to the 6th day, you can add 100 grams of boiled lean meat, several boiled eggs, as well as river and oatmeal porridge to the diet. To make it easier to keep track of the calorie content of foods, you can find an online calculator on the global network, into which you need to enter the amount of food consumed, and it will give an accurate result.

On the 7th day of the diet, you can return to your usual diet, or continue the second course of the Rollercoaster. If it was decided to go through one more stage, then sour-milk products, fish and boiled potatoes should be added to the diet. The main task is not to go beyond 1200 kcal.

The most effective diet in the world

When you want to eat

Dieting is hard work.

Not everyone easily manages to “take will into a fist” and stick to a new diet.

At first, you need to leave a little room for your weaknesses, but not to the detriment of your own program.

How can I do that?

Night snacks: how to deal with them?

First of all, you should determine the cause of nighttime snacking. The desire to eat after 20:00 appears in people:

• With impaired metabolism due to certain diseases;
• With a disrupted day and night schedule, for example, those who work in shifts;
• With certain psychological problems (stress, depression, and so on).

Obviously, in the first case, you should contact a dietitian or gastroenterologist. Having eliminated health problems, you can proceed to proper nutrition or diet.

Negative Calorie Foods: Benefits
Night snacks are dangerous only if you consume fatty and high-calorie foods. But you can fill the refrigerator with healthy, non-weight-bearing foods.

If possible, at the first stages of the diet, you should have at least half of the list of negative calorie foods in the refrigerator. But! This does not mean at all that you can uncontrollably consume everything that is on the list. Everything should have a measure.

Zero calorie foods include:
1. Almost all vegetables:

• Asparagus;
• Carrot;
• cucumbers;
• Beet;
• Onion and garlic;
• Tomatoes;
• Cabbage (broccoli, white cabbage);
• Radish;
• Spinach.

2. Most fruits:

• Grapefruit;
• Apples;
• Tangerines and oranges;
• Mango;
• Mango;
• Melon;
• A pineapple;
• Papaya.

• Blueberry;
• Strawberry;
• Strawberry;
• Watermelon;
• Cranberry.

4. Green tea;
5. Greens (any).

If at first you can’t follow a dietary meal plan, you can treat yourself to the above products. Combine them in salads and desserts.

You can also place stickers with the calorie content of a particular product on everything that is in the refrigerator. Then you can immediately assess what you will get after eating: benefits and weight loss, or harm and another extra kilo.

Many people think that female figures began to be divided into types only in order to make life easier for designers and fashionistas who choose clothes of the appropriate cut.

In fact, the type of figure is important not only when updating the wardrobe, but also when compiling a diet and training program.

Nutritionists around the world have long recognized the effectiveness of nutrition by body type. Its essence lies in the fact that, within the framework of the generally accepted system of proper nutrition, girls focus on a certain group of products, which allows them to effectively correct the shortcomings of their figure. At the same time, the most unfavorable nutritional factors that increase the shortcomings of a particular type of figure are highlighted.

Nutritional consultants trained in dietetics can use this diet plan for their clients when the standard weight management program and pre-selected healthy diet are not working well enough.

And now let's take a closer look at nutrition by body type:

Nutrition according to the type of figure "Apple"

The apple body type refers to one of the three main body types. With this physique, fat accumulates mainly in the abdomen, chest and thighs - that is, in the upper body. Often, the hands of representatives of this type of figure also have fat deposits, which are the most difficult to remove. But the legs of the "apples" are relatively thin.

The owners of the “Apple” figure gain excess weight very quickly, but when correcting weight, the extra pounds at first begin to melt rapidly.

The formation of this type of figure is due to the high level of androgenic activity of the body, which is why the hormones insulin and cortisol are produced in increased quantities. It is the stress hormone cortisol that contributes to the accumulation of abdominal (abdominal) fat.

With the “Apple” figure type, it is necessary to carefully adhere to the daily calorie intake, which can be easily calculated by a nutritionist or the woman herself, armed with knowledge of nutrition. At the same time, the distribution of B / W / Y for such women should be as follows: 35% - proteins, 35% - fats, 30% - carbohydrates.

The basic principles of nutrition for the type of figure "Apple":

1. Be sure to eat enough fiber-rich foods. This will remove problems with the digestive system and speed up metabolic processes (remember that the metabolism of "apples" is somewhat slower by nature).

2. Add monounsaturated fats to the menu: seeds, nuts, unrefined vegetable oils. They will help balance your insulin, glucose, and leptin levels.

3. So-called anti-inflammatory fats should be consumed. These include fats from avocados, salmon, whole grains, and olive oil. These fats stabilize blood sugar levels and normalize cortisol production.

4. Focus on light proteins, in particular from low-fat fermented milk products, white poultry and lean fish.

5. Eat apples to lower LDL levels in the blood, beans and blueberries to stabilize cortisol and insulin, green leafy vegetables and salads to help burn fat.

6. Instead of desserts, give preference to a small portion of dark chocolate (minimum 72% cocoa). It will contribute to the production of the hormone serotonin, which is the main neutralizer of cortisol.

7. Replace animal fats for the most part with vegetable ones.

8. Give up alcoholic, sugary carbonated drinks, store juices (nectars) and coffee. Instead, it is better to drink natural herbal and fruit teas, purified water, ginger broth.

9. Ban fast food, junk food (chips, crackers, salted nuts, snacks), products with artificial sweeteners and fructose syrup, processed carbohydrates, sausages, fatty meats and fish.

10. Add cereals and bran, lentils, peas, beans, dairy and sour-milk products with a low percentage of fat content (up to 5%), dietary types of cape and fish, seafood, dried fruits and citrus fruits to the diet.

Nutrition according to the type of figure "Pear"

With the “Pear” figure type, fat accumulates mainly in the thighs and buttocks (sometimes the legs are also full). Women "pears" are most prone to the formation of cellulite. But, fortunately, the fat on the thighs and buttocks is subcutaneous fat, and it is much less dangerous than fat that surrounds internal organs, such as abdominal fat.

Women owe this type of figure to the increased production of female hormones - estrogens. Therefore, their task is to prevent hormonal imbalance in the body, so as not to cause even more estrogen production.

If you have a Pear body type, then stick to the following B / F / U distribution: 25% - proteins, 25% - fats, 50% - carbohydrates (but not simple, but complex).

The basic principles of nutrition for the type of figure "Pear":

1. Avoid starvation and restrictive diets, otherwise the body will turn on the economical mode, slow down the metabolism and begin to accumulate body fat in reserve.

2. Practice fractional nutrition, eat 5-6 times a day.

3. Give up simple carbohydrates and starchy foods that cause appetite within an hour after eating.

4. Drink tomato juice, prepare dishes and salads from tomatoes. This will allow you to quickly regulate metabolic processes in the body.

5. Eat seeds that allow you to stabilize the production of estrogen.

6. Include cruciferous vegetables, lean meats and dairy products, fresh fruits and vegetables, broccoli, beans, whole grain cereals, light protein meals, green vegetables, lean fish, dark rice, wholemeal bread, low-calorie potato-free soups .

7. Limit your intake of coffee, factory juices and soda. Replace them with natural freshly squeezed juices without added sugar, unsweetened homemade compotes and fruit drinks.

8. Avoid white rice, mayonnaise and sauces, fatty meats and fish, alcohol, saturated fats, tofu, and non-fermented soy products.

9. Avoid (or severely limit) estrogen-boosting foods: soy, legumes, spinach, pineapple, citrus fruits, strawberries, blackberries, blueberries, Brussels sprouts, flaxseeds, spices.

Nutrition according to the type of figure "Hourglass"

Girls with an hourglass body type have well-balanced hips, shoulders and chest, and a well-defined waistline. This is the most feminine type of figure. However, even such girls can gain excess weight, which will be evenly distributed both in the upper and lower parts of the body.

This type of figure, as a rule, is due to a reduced production of thyroid hormones and a fairly fast metabolism. The distribution of B / W / Y for this type of figure should be uniform.

Basic nutritional principles for the hourglass body type:

1. Reduce portions and start eating fractionally.

2. If you want to lose weight, reduce your intake of simple carbohydrates and focus on low-fat protein foods.

3. Include chicken and turkey fillets, low-fat dairy products, lean fish and seafood, egg whites, raw vegetables and fruits, whole grains, beef, seaweed, Brazil nuts, natural non-hydrogenated coconut oil in the diet.

4. Avoid pastries and confectionery, milk chocolate, avocados, fatty meats and fish, fried and smoked foods, whole wheat pasta, non-fermented soy products, coffee and caffeinated beverages, broccoli, Brussels sprouts, cauliflower, corn , peanuts and peanut butter, mackerel and tuna, as well as other fish that may contain mercury, fluoride and chlorine-containing water.

Diet according to the type of figure "Inverted Triangle"

With the “Inverted Triangle” body type, girls have broad shoulders and massive breasts with narrow hips and a relatively small waist. In this case, the main task is to balance the upper and lower parts of the body with the help of properly selected nutrition.

Basic nutritional principles for the Inverted Triangle body type:

1. Focus on protein foods and complex carbohydrates, watch your drinking regimen.

2. Enter into the diet low-fat varieties of meat and fish, eggs, dairy and sour-milk products of medium fat content, whole grain cereals, bran.

3. Reduce or eliminate confectionery, pastries, fatty meats and fish, sugary juices, soda, fried and smoked foods.

Nutrition according to the type of figure "Banana"

This type of figure is inherent in fairly slender girls without a pronounced waistline, hips and chest.

The main problem of this type of figure is the loss of muscle tone, which must be corrected with the help of physical activity.

Basic nutrition principles for the Banana body type:

1. You can eat almost any harmless foods that do not disrupt metabolism.

2. From fats, give preference to vegetable fats.

3. Watch your daily calorie intake, do not allow a large calorie deficit.

4. Introduce sufficient amounts of light protein foods into the diet, which will allow the muscles to grow effectively.

5. Eat foods rich in calcium - it is necessary for the proper formation of bone mass and the regulation of body composition.

6. Stick to the drinking regime (at least 8 glasses of pure water per day).

7. Enter into the diet dairy and sour-milk products, whole grains, seafood, lean meats, natural juices, fresh fruits and vegetables.

8. Give up fast food and junk food.

Nutrition according to the type of figure "Rectangle"

The owners of such a figure do not have a pronounced difference between the waistline, hips and chest, but unlike the Banana figure, they have a tendency to accumulate abdominal fat.

The basic principles of nutrition for the type of figure "Rectangle":

1. Focus on the right fats that reduce the risk of developing heart disease
vascular diseases and do not increase the level of cholesterol in the blood.

2. Add fish, olive oil, nuts, complex carbohydrates, fruits, vegetables, legumes to your diet.

3. Stick to the daily calorie intake.

4. Limit rich pastries, breads and pastas made from high-grade flour, sweets and confectionery.

And, remember, no matter what type of figure you have, you should always stick to proper nutrition and the necessary physical activity. Good luck with your body shaping!

Was this article helpful to you? Then like us and write in the comments, what type of figure do you have, and does your diet meet our recommendations?

It's no secret that not all of us think about the type of our figure, especially about the appropriate type of diet. Many representatives of the weaker sex wish to have a beautiful, slender figure. Sometimes intense workouts in the gym and exhausting diets do not give the desired result. And the reason for this is the difference in body types. For those who have extra kilos, they settle in the waist area, for the second - on the troubles and buttocks, and for the third, in general, it is difficult to gain weight. The first thing to do is determine your body type. There are four main types: "triangle" (type V), "rectangle" (type H), "apple" or "circle" (type O), "pear" or "trapezoid" (type A).
Let's take a closer look at each of the types to make it easier to navigate and choose a diet that fits directly to your type.

Type of female figure "Triangle".

A woman of this type has shoulders wider than her hips, large breasts and almost flat buttocks. Specialists call this type android. Owners of this type are not inclined to gain, because. have a high metabolism. However, malnutrition and a sedentary lifestyle directly affect the body's metabolism. And as a result, fat deposits appear in the form of folds on the back and sides, adding extra centimeters to the waist. All this leads to the emergence of a number of serious diseases: lipid metabolism disorders, increased cholesterol levels, hypertension.

SPORT.

As a rule, women of this type of figure are distinguished by high endurance and performance. Therefore, a set of strength exercises on simulators is suitable for them, and classes that allow you to develop different muscle groups are swimming, running, tennis and even mountaineering. To maintain a figure, you should not exclude a set of daily exercise exercises according to the type of figure.

DIET.

Exclude: carbonated drinks, salted nuts, pastries, cream, sour cream. Limit: meat and meat products with a high fat content (sausages, sausages, grilled chicken, lard, boiled pork, etc.), as well as smoked meats and pickles. In cooking, use the minimum amount of salt and spices. You can: fiber, mainly fresh vegetables, fruits, which should make up half of the diet. Lean fish, dairy products and beans will be a source of protein for the body. Drink 8 glasses of pure water a day. And most importantly, divide the meal by the hour. It is advisable to take food at the same time, while the intervals between meals should be no more than 4-5 hours.

Type of female figure "Rectangle".

In representatives of this type, the difference between the girth of the chest, waist and hips does not exceed more than 20 cm. The chest is wide, straight. Waist - expressed indistinctly. The hips are smoothed, without roundness. It is noted that women of this type are thin, have beautiful slender legs. They are emotional and impulsive, quite energetic and easy-going. However, not the right lifestyle leads to changes in the figure. A rounded tummy appears, folds form on the sides, hips and buttocks become flabby, this can happen even before the age of 30, while the arms and legs remain slender.

SPORT.

It is forbidden to give the body a load associated with lifting weights, both in the gym and at home. Yoga classes or exercises aimed at stretching the muscles of the back and legs, and strengthening the press can be an excellent option. Aerobics, dancing (Latin, Oriental and others), running, walking, swimming will help maintain the figure of this type of representatives throughout their lives.

DIET.

Exclude: foods containing caffeine (chocolate, cola, etc.). Alcohol, cigarettes. Cakes, cakes, muffins and other simple carbohydrates are also contraindicated. First of all, this is due to the normalization of blood glucose levels, and the normalization of the endocrine system.
You can: start the morning with a hearty breakfast. However, as a morning drink, it is better to give preference to green tea. It is better to eat at the same time, the mandatory inclusion of protein in the diet. Give preference to home-cooked food, mostly baked and steamed. Do not forget to include fresh vegetables and fruits in your diet, and soft fiber foods (banana, strawberries, pears,) are best eaten raw. Hard cheese, feta cheese and non-fat dairy products will not only become a source of protein, but also help strengthen the nervous system.
It is not recommended to eat after eight o'clock in the evening. For dinner, try to choose light, well-combined foods. It is advisable to arrange fasting days several times a year. For example, during those days, do not eat anything, but only drink freshly squeezed vegetable or fruit juices, the latter must be diluted with water, as well as herbal teas.

Type of female figure "Circle" or "Apple".

Women of this type have magnificent forms, plump cheeks, a pronounced belly. The almost complete absence of a waist makes you seriously think about maintaining it. The chest is lush, the back is even, without unnecessary bends. It was such magnificent female forms that inspired the artists of the past.
Women of this type are optimists by nature, have a good appetite and often like to treat themselves to something tasty. Unfortunately, they prefer to lead a sedentary lifestyle: sit with a book or in front of the TV, or do needlework. The result is a set of extra kilos, swelling caused by poor blood circulation. As a rule, these women tend to be overweight since childhood or during adolescence.

SPORT

In the morning it is necessary to do morning exercises, because. it will speed up the metabolism in the body. Classes on a stationary bike, aerobics, running, swimming, cycling, skating or rollerblading, sports dancing, and even hiking, i.e. all active sports. The main thing is to do it daily.
If possible, conduct general massage courses several times a year. Procedures will not be superfluous: circular or Charcot shower, underwater massage, pearl baths.

DIET.

Exclude: it is forbidden to sit on a strict diet, initially losing a few kilograms, after a short time they will return with a vengeance. As a result, a naturally slow metabolism will become even slower. Conclusion: take care of your health.
To reduce the load on the kidneys, stop drinking liquids, including water, 1.5 hours before bedtime. The required amount of liquid, if possible, try to take during the day Limit: it is desirable to minimize the consumption of red meat, fatty, smoked, fried and salty foods. Carrots, beets, potatoes - eat only in the first half of the day, in moderation, as they contain a large amount of carbohydrates.
Salt, spicy, seasonings, sweet and sour, the restriction of these products helps to remove excess fluid from the body. You can: try to divide your meal so that in the morning, at breakfast, take more calories, at lunch - a little less. And after 15 hours, it is advisable to switch to vegetable salads with a low content of salt and fat. It is important to include in your diet: fish, poultry, eggs, sesame seeds, onions, garlic, fresh, seafood, citrus fruits. But vegetable oil, tea - in moderation. Food should be prepared with a minimum of fat, namely: baked, boiled, raw or steamed. To improve kidney function, periodically use a decoction of parsley and horsetail.

Type of female figure "Trapezoid" or "Pear".

A thin waist, narrow shoulders, small breasts, narrow wrists, rounded hips, wider shoulders are the main characteristics of this type of female figure, called gynecoid, due to the presence of a large amount of estrogen. Women of this type are contradictory and fickle natures. They are used for frequent mood swings throughout the day. Their grievances, as a rule, are seized with sweets. As a result, excess calories are deposited on the thighs and buttocks.

SPORT.

It is important to include in your classes exercises that give a greater load on the hips and buttocks. Classes on an exercise bike, running, stopper, rollerblading, jumping on a trampoline - will be a great addition to daily activities. At the same time, you should not ignore the shoulder girdle, push-ups will be a great addition to that.

DIET

Exclude: Anything that stimulates appetite (flavors, monosodium glutamate), spicy, spicy and sour. It is advisable to make breakfast light, not burdensome, for example: muesli or toast with jam. Limit: ice cream, spices, red meat, sour cream, fatty desserts. You can: in the morning on an empty stomach, drink a glass of water with lemon without gas - it will help start the digestive system. For women of this type, separate meals are suitable.
Breakfast is carbs. Lunch should be light, while dinner should be more voluminous. It is in the evening that the metabolic processes of the body are the highest. The time interval for eating between lunch and dinner should not exceed five hours. The last meal should be three hours before bedtime.
The basis of the diet should be foods rich in fiber: cereals, fresh vegetables, fruits, low-fat dairy products, fish and poultry.

Sometimes it seems that life is unfair. Almost everything is allowed for some - there are buns, cakes and pastries before going to bed and not getting fat at all, for others one small toast with cheese eaten for breakfast can turn into a big problem, deposited in the thighs and buttocks. What determines whether you can treat yourself to sweet pastries, meat stew or juicy barbecue? MedAboutMe understands weight loss issues.

A well-known nutritionist was asked how fat people differ from thin people? The weight loss expert answered - slender people eat with pleasure, they do not worry that high-calorie food will be deposited somewhere on their body, and obese people eat with caution, every extra calorie is a sentence for them. That's the difference!

If you think about it, a lot really depends on how we treat our diet. Food that we do not like will not benefit the body. So, steamed turnip is a useful product on the menu, but if you look at it with a “wolf” and use it only because you need it, its beneficial properties will go almost unnoticed.

Food eaten in a state of acute emotional distress, according to some experts, is more likely to harm than to benefit. That's why it's so important to eat well. But how to determine which products are not dangerous for you, and which ones will completely harm the figure?

The fact that certain foods are dangerous for the figure is one of the most common weight loss myths. Following it, some losing weight refuse meat, believing that a juicy kebab is a luxury that will cost the body dearly. Others switch to a raw food diet so that not a single extra calorie slips through, and the weight always remains normal. Still others eat everything, but every meal is “worked out” in the gym.

But in fact, we are not getting fat because we ate something extra and we absolutely cannot use a certain product. Weight gain contributes to the lifestyle in general - bad habits, lack of systemic nutrition, low activity and a passion for night snacks. And if we become mobile, energetic, involved, we meet the new day with a smile and praise ourselves for every success, not a single chocolate bar or serving of hunting sausages will dare to replenish the waist.

In total, there are three types of physique in nature - asthenic, normosthenic and hypersthenic. If you determine what type your figure belongs to, you can create an ideal life program that will allow you to always stay in shape. It includes a nutrition menu, which is a guarantee of successful weight loss, and sports activities that keep the body in good shape. As soon as the weight returns to normal, you can afford to eat your favorite food, of course, in moderation. The main thing is not to upset the balance: tasty and high-calorie food is an effective workout.

Find out your slimming secret! Do a test: grab the wrist of your left hand with the fingers of your right. If your fingers overlap, you can safely be classified as asthenics. If the fingers close, barely reaching each other, you are a normosthenic. Well, if they don’t reach and there is a significant distance between them, your body type is hypersthenic.

Asthenics have an intensive metabolism, therefore, when leading an active lifestyle, they retain a thin waist until old age. But in hypersthenics, the situation is reversed, the metabolism in their body is slowed down, therefore they sometimes get fat very quickly. But everything can be improved!

Asthenics, leading a more or less healthy lifestyle in terms of a balanced diet and moderate physical activity, rarely face the problem of weight gain before the age of 35. Most often, their thin waist and slender body are the envy of others. But precisely because they are used to eating whatever they want and not gaining weight, extra pounds are often an unpleasant surprise for them. To come to a physiological norm, it is enough for them to establish a daily routine and nutrition.

Healthy menu. You can afford, as before, eat a hearty breakfast and lunch, but dinner for weight loss will have to be facilitated. These should be low-calorie soups and steamed vegetables, they should be consumed as often as possible during the season. Sweets for the period of weight loss will have to be excluded, and then limited. Eat food slowly and thoughtfully, carefully chewing every bite, try to drink before eating.

In order not to acquire health problems with age, focus on foods rich in calcium and unsaturated fatty acids, such a diet will save you from developing osteoporosis.

Sport - is life! For the asthenic type of addition, loads that relieve tension, as well as relaxing procedures, are useful. Yoga classes and short meditations will benefit you, and strength training should be practiced in the gym, since the muscles in the asthenic type are usually underdeveloped, and this needs to be corrected.

Normostenikov in society can be recognized by always a good appetite. They love tasty dishes and often cook themselves with a bang. If their lifestyle is sedentary, the love of healthy and not very food will be fixed in the form of extra pounds in the hips. It is this part of the body that is the most problematic for normosthenics.

Healthy menu. Strict and rigid diets for normosthenics are strictly prohibited, as they will inevitably lead to breakdowns and a thorough weight gain. To lose weight, they can eat everything, but a little bit, choosing healthy food from a variety of dishes.

Your diet should be low-fat, which means that the menu should be mostly fresh vegetables and fruits, moderate portions of cereals made from whole grains, low-fat dairy products and freshly squeezed juices. And be sure to exercise!

Sport - is life! To tidy up the figure for the holiday will help massage procedures that break down fat deposits. During weight loss, you will have to run in the morning, and in the summer you will become an active participant in games on the beach. To maintain a figure, fitness instructors advise exercising in the gym for at least 40 minutes at intervals of 2-3 times a week, and the training program should be aimed at getting rid of local fat deposits. A fitness instructor will help you compile it, do not hesitate to contact him for help!

The main problem of hypersthenics is the slow volume of substances, which slows down even more as they grow older. Therefore, with age, the figure of people of the hypersthenic type, as it were, “blurs”. Fat accumulates in the abdomen and is in no hurry to leave. The problem is exacerbated by fluid retention in the body, characteristic of this type of physique.

Health menu. Hypersthenics should start losing weight with a strict restriction of salt and correction of salty foods in the diet. Since it is salt that becomes a frequent cause of the accumulation of excess fluid and the appearance of edema. Sugar is also a dangerous product during weight loss, dishes with it should be left until “better” times.

To minimize the risk of overeating, it is useful for hypersthenics to include protein meals in every main meal. Lean brisket, legumes and asparagus sprouts can become regulars at your table, they help to fill the body and dull the feeling of hunger. It is best to cook food by steaming, grilling, in the oven or slow cooker.

Sport - is life! It is impossible for representatives of this body type to lose weight without active training. Only sports can keep their figure in good shape and you need to do two or three of its types at the same time, balancing between them.

Be sure to include swimming in the pool in your work schedule, water aerobics will also give good results. Pay attention to strength training in the gym, as well as exercises that build muscle mass. In a clinic or beauty salon, lymphatic drainage procedures and hot wraps for problem areas will contribute to weight loss.