-By Nutritionist Prerna Lade
It is said that……
“The human body is the best work of art.” ― Jess C. Scott
“One of the basic things about a string is that it can vibrate in many different shapes or forms, which gives music its beauty.”
-Edward Witten
Each one of us has different shapes whenever we eat something the food gets stored so because of it we get different types of body shapes. For example: apple, pear, hourglass, strawberry, and cylinder. So we say that all the shapes can’t have some type of diet plan because each body stores food at different places, different types of hormones reacts differently on each body shape and so there are different types of diet plans for each body shape.
Now, let's talk about it;
Apple Body Shape:
In this body shape, all the fats are deposit in the stomach area. This shape is usually seen in males. There are 2 types of fats that are subcutaneous fat and visceral fat so the fat that is stored in apple shape is visceral fat it is inside the organ which is deep inside and it is very harmful or risky in this the hormone which is uncertain is “ Insulin” because of which apple-shaped body has prone high risk of “Diabetes.”
FOOD INTAKE FOR THIS BODY SHAPE:
The diet should be high in protein such as: Chicken, Fish, Egg, Nuts, Seeds, Nut butter & Coconut oil, Tofu, Beans, Lentils, Yogurt, Milk, Cheese, Green peas, Whole grains, Peanut butter & White button mushrooms.
FOODS THAT SHOULD BE AVOIDED:
Starchy foods like bread and pasta, Fizzy drinks, Caffeine & High sugar fruits.
Hormone watchpoint – Insulin. The key to losing weight for Apple is getting him/her blood sugar levels under control.
PEAR BODY SHAPE:
In this shape, the lower belly looks like a sac and the major fats can be seen in thigh and hip area. The pear shape is usually seen in females. In pear shape, the hormone which is responsible or uncertain is estrogen so because of estrogen you can see this shape more in females.
FOOD INTAKE FOR THIS BODY SHAPE:
In this shape, you should have high fiber fruits and vegetables and cereals.
Brown rice, Quinoa, Buckwheat, Oats, Beans, Barley, Nuts, Apple, Berries, Citrus fruit, Pear, Broccoli, Spinach, Carrots, Brussel sprouts & Green beans.
FOODS THAT SHOULD BE AVOIDED:
Heavy cheeses, Dairy products & Cream.
Sauces, Caffeine & Alcohol.
Hormone watchpoint – Estrogen if other hormones like progesterone are out of balance, can promote lower body weight gain.
STRAWBERRY/INVERTED PYRAMID SHAPE:
In this strawberry/ inverted pyramid shape the shoulders are broad and your upper body contains fats. Mostly the fats are stored in chest, back, and arms. Basically the fats above the bra line that can be seen in females can be called strawberry or inverted pyramid body shape. The hormone that is responsible/uncertain/disturbs you is cortisol which can lead to mood swings. If the amount of cortisol is increased in you then you should check your adrenaline gland and the thyroid level should be normal and your kidney should be in the proper working state.
FOOD INTAKE FOR THIS BODY SHAPE:
Buckwheat, Brown rice, Oats, Vegetable juices, Fresh fruits, Berries, Citrus fruits, Banana & Pear.
FOODS THAT SHOULD BE AVOIDED:
Salty snacks, Caffeine, Cheese & Alcohol.
Hormone watchpoint – Cortisol is our stress hormone that is produced by the adrenal glands. While it’s normal to produce it on a daily basis, under chronic stress its production can become dysregulated and may lead to adrenal fatigue.
HOURGLASS SHAPE:
In this hourglass body shape, the body is okay but the fat is stored majorly in the face area. Here your chest, knees, arms, and ankle has fat which gives your body kind of football shape. This body type tends to gain weight evenly throughout the body, most obviously around the face but also round knees and ankles giving a soft, rounded look. In this, there is lots of water retention/sodium retention(bloating).
FOOD INTAKE FOR THIS BODY SHAPE:
The diet should be a salt-free diet, detoxification should be done once in a week.
Less salt diet, Detox diet, Restrict sodium, Whole grains, Cereals, Oatmeal, Quinoa, One serving of lean protein like lean chicken, Fish & Plenty of spices like cumin and cinnamon.
FOODS THAT SHOULD BE AVOIDED:
Dairy products, Refined carbs, Sweets & Ice-creams.
Hormone watchpoint – The master of hormones, the pituitary gland that affects both cortisol and insulin.
Ruler/Straight/Rectangle body shape:
In rectangular body shape, the fat is evenly distributed and the waist is not much smaller than the hips and bust. People who have a rectangular-shaped body (also called as straight or ruler shape) have shoulders, waists, and hips that are of similar size. Mostly skinny people have this type of body shape.
Emphasizing that ruler-shaped bodies have risks even if they have a healthy body mass index, Saygı said: “Ruler-shapes still have a high percentage of body fat. Eating a diet full of lean protein such as fish or skinless chicken, whole grains, and just a small amount of dairy products as well as eating every four hours is important for them. Such a diet rich in complex carbohydrates, fresh produce, and healthy fats is a great formula to follow and will help reduce the risk of cardiovascular problems.”
FOOD INTAKE FOR THIS BODY SHAPE:
Brown/red rice, Multi-grain bread, Gluten-free products, Complex carbs, Sweet potatoes, Avocados, Mixed nuts, Seeds, Millets, Cruciferous vegetables, Fish, Plant-based foods, Olive oil, Coconut oil & Cold-press sesame.
FOODS TO BE AVOIDED:
Carbonated drinks, High-fat dairy, Red meat, Refined food, Salty foods, Junk foods, White carbs, Whitebread & Sweets.
Hormone watchpoint – Purity gland, thyroid, and cortisol and it is also known as liver type. The liver is always under stress. In healthy individuals, blood sugar naturally rises in the morning due to hormonal changes, but after fasting overnight, liver types inevitably wake up with low blood sugar-and irritability, Berg says. They also have digestive problems such as gas and heartburn after they eat because of their sluggish digestive juices. "This means food is not broken down thoroughly, and if bile isn't released, the person will feel unsatisfied and crave quick carb energy," Berg says.
-By Nutritionist Prerna Lade