Basic diet according to body type and other recommendations

This publication in a magazine for entrepreneurs may seem strange to many of our readers. In fact, it’s not strange that a website for entrepreneurs publishes weight loss guides and information about the best diets. Look at our “About the Project” page and you will see that even in the photo our editor-in-chief is shown in the gym. And this is no coincidence. Running a serious business means experiencing constant stress and serious workload. You can run a business without playing sports, without following a healthy lifestyle, without diets and physical activity. But not for long! This guide was compiled for women entrepreneurs, but we think it will be interesting for men too.

The most effective and fastest diet

Types of figures

There are 5 main body types; let’s look at each of them in more detail to be able to determine your own.

Body type: Pear (Triangle)

A prominent representative of this type is Jennifer Lopez. The Latin American beauty is absolutely not shy about her curves; on the contrary, she is proud of them! Features of type "A" are:

• Narrow shoulders;
• Slim waist;
• Volume 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 shining example of an excellent sense of style. The apple girl is characterized by:

• Large breasts;
• The waist is the same in diameter as the chest.

The advantage of this type is 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 peculiarity: almost every woman during pregnancy belongs to this type of figure. So after giving birth, you need to get in shape using a special program agreed upon with nutritionists.

Body type Rectangle

Demi Moore, one of the most beautiful women in Hollywood, has an “H” or Rectangle body type. A characteristic feature can be called a smooth silhouette: the waist area does not have the usual feminine curves, it is equal in size to the chest and hips.

Body type: Inverted triangle

A striking representative of the V-shaped silhouette is the famous ballerina Anastasia Volochkova. The main feature is an athletic build. The type is characterized by:

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

Girls with an inverted triangle figure look quite massive. You can hide imperfections only with the help of clothes, which should be selected according to 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.

Representatives of the X-shaped silhouette have voluminous breasts. As you gain extra pounds, the weight is distributed evenly, making your figure even more feminine and attractive.

Surely you recognize yourself in one of the 5 body types. This will help you further figure out what clothes are suitable for this or that silhouette, choose the right diet and diet, and become even more attractive!

Watch a great video on Body Types. Workouts for different body types!

General rules

Fat deposits can be found in different places of the body, and for effective weight loss it is important to know some of the metabolic of different body types.
Diet and diet according to body type also has some features. Based on the shape of fat deposits, there are android, mixed and gynoid types of structure. They speak of a mixed type when fat deposits are distributed evenly throughout the body. When measuring volumes, a uniform increase is noted in the abdomen (waist) and hips. With tall stature, this distribution of body fat is not too noticeable. This type of figure is considered feminine and proportional. The figure has rounded hips, chest and a pronounced waistline, which visually resembles an hourglass. This type is also called thyroid, since the metabolism of these individuals is the same throughout the day.

Women with this body type are never thin. The hourglass has a low metabolic rate, and if excess calories are consumed, they are quickly but evenly distributed throughout the body in the form of fat. We can say that this type of obesity is associated with overeating and low physical activity. Genetic predisposition and hormonal status are not the reasons for weight gain. With this type of obesity, it is important to monitor fluid balance, since there is a tendency to retain fluid. In this regard, a normal protein content in the diet is necessary.

The hourglass figure diet involves split, five meals a day with an even distribution of caloric intake into main meals (30% breakfast, lunch and dinner) and 5% for snacks. Nutrition should be balanced with a reduction in the consumption of fast carbohydrates and fats. It is recommended to have a fasting day once a week. You should limit your salt intake, which retains fluid in the body.

If you have an hourglass body shape, we recommend:

• Focus on protein foods with a small amount of fat (poultry loin, fish such as tuna or cod, seafood, low-fat dairy products, egg whites). Protein can be included in every meal.
• Vegetables - raw or boiled with a high fiber content, white and Chinese cabbage, zucchini, broccoli, cucumbers and greens.
• Sources of omega-3 acids : flaxseed oil, salmon, sardines, halibut, avocado, nuts, olive oil.
• Fruits (unsweetened with low calorie content).
• Cereals: buckwheat, oatmeal, brown rice and muesli.
• For cooking, use coconut oil, which speeds up metabolism and is suitable for heat treatment.
• Drink 1.5-2 liters of liquid.

The gynoid type of constitution is characterized by the fact that in obesity, fat deposits are predominantly deposited on the hips and buttocks, so the figure resembles a pear. It is also called a “triangle” because there are small proportions in the upper part (chest and shoulders), and wide and heavy hips at the base. The causes of such obesity are hormonal imbalance (high levels of female hormones), genetic predisposition, overeating, and low physical activity. Metabolism in such people is maximum in the evening. This type of obesity is dangerous for diseases of the veins, spine and joints. It is difficult to fight it, since fat from the thighs and buttocks disappears very slowly.

The pear body type diet requires five to six meals a day - three main meals and two snacks. Since metabolism peaks in the evening, dinner should account for 35-40% of daily calories. The calorie distribution might look like this: breakfast 20%, lunch 30%, dinner 40% and 5% for snacks.

Dinner (before 19 o'clock) should be hearty but healthy - a salad of fresh vegetables and a protein dish (beef, turkey, chicken fillet, rabbit or seafood). With a sufficiently hearty dinner, a person will not have the desire to eat anything additional at a later time. With this type of figure, you should also avoid fasting, as the body will accumulate nutrients for future use.

The main food is vegetables (raw and boiled), fruits, wholemeal bread, bran, cereals, nuts. It is important to eat fish three times a week and control your fat intake. In this regard, you should avoid foods with obvious and hidden fat (sausages, lard, fatty ham, boiled pork). You should forget about sugar in all types, dried fruits and sweets forever.

Products preferred for pear body type:

• tomatoes, any vegetables, especially green salads;
• low-fat dairy products;
• lean fish and meat;
• not rich broths;
• dark rice, whole oatmeal;
• whole wheat bread;
• low calorie soups.

Considering the threat of osteoporosis , you need to eat foods high in calcium: greens, cabbage, turnips, seaweed, broccoli, spinach, garlic, arugula, Brussels sprouts and cauliflower, Chinese cabbage, celery, chard and tomatoes. Fruits rich in calcium are also useful: apples, oranges, pears.

A pear-shaped figure is characterized by the appearance of cellulite, so the diet should contain antioxidants found in currants, raspberries, blueberries, and citrus fruits. It is important to pay attention to massage of problem areas, training of the hips and buttocks, and exercise on cardio equipment.

Types of figures

The next body type, characterized by broad shoulders and chest and relatively narrow hips, is called an inverted triangle. The disproportion of the lower and upper body is visually determined. Owners of this body type have fewer problems than, say, apples and pears. With a normal diet, the figure is preserved for a long time “within a framework suitable for aesthetic perception.” If you maintain healthy eating behavior, excess weight problems do not bother you. Its increase can be observed after childbirth and with a decrease in physical activity. With this type of figure, you need to give preference to protein foods and complex carbohydrates (vegetables, cereals, whole grain products).

To correct the inverted triangle figure, it is recommended to include:

• eggs and dishes made from them;
• lean meat and fish;
• low-fat dairy products;
• porridge, bran, seeds.

The Android type is characterized by the appearance of fat deposits mainly in the upper half of the body and on the abdomen. Owners of this type of figure with obesity have a round silhouette without a pronounced waistline - a visual picture of an apple is created. This is the most dangerous type of obesity, since fat deposits are also observed around internal organs (visceral fat), which is dangerous in terms of pancreatitis , diabetes , infertility , hypertension and its complications ( stroke and heart attack ). Large amounts of visceral fat can interfere with liver function. People of this type lose weight quickly, but fast diets are contraindicated. Rapid weight loss is explained by the fact that visceral fat is the first to go into the “furnace” and the centimeters at the waist will disappear faster.

The apple body type diet is different in that it includes a full breakfast, which makes up 40% of the total diet, lunch 30%, and dinner 20%. 5% of the calorie intake is allocated for snacks. You can’t skip breakfast and you need to start the day by eating complex carbohydrates (whole grains, various cereals, wild rice, rye bread, buckwheat, quinoa, oats). Complex carbohydrates should make up up to 50% of daily calories and include not only grains, but also unsweetened fruits and vegetables.

Lunch, containing meat and fish with a vegetable side dish, vegetable soups, stewed vegetables, should be late - 15-16 hours, and dinner no later than 19 hours - the lightest (salad with boiled meat or yogurt with bread).

For an apple-type figure, fiber consumption is important (it speeds up metabolism), so the basis of the diet should be plant foods - fruits, cereals, vegetables, legumes. At the same time, potatoes, boiled beets and carrots are consumed limitedly and only in the first half of the day. Complete protein is important in the diet - fish, lean meat, low-fat fermented milk products, seafood.

The amount of protein is at least 1-1.5 g per kg of weight (respectively, with low loads and with increased loads in the gym). You shouldn’t “fill up” your protein intake with soy and legumes, but some can be replenished from time to time with such plant foods.

If you have an apple-shaped body structure, it is recommended to use:

• bran added to the last meal to eliminate the feeling of hunger;
• whole grain cereals (buckwheat, oatmeal, wild rice);
• legumes (lentils, beans, peas);
• lean meat, fish and seafood;
• omega-3 fatty acids in the form of fatty fish, flaxseed oil or dietary supplements;
• low fat dairy products;
• citrus fruits.

Whatever type of obesity we consider, nutrition should be based on a restrictive principle. Diet creates a calorie deficit - usually 500 kcal. It is created by limiting (eliminating) sugar, sweets, processed fatty foods and other sources of “empty calories.” The process of losing weight doesn't have to be quick.

A high rate of weight loss is often associated with loss of muscle mass. Only a set of measures (training and nutrition) together have an impact on the figure. Taking into account your body type, you need to adjust your workouts, focusing on problem areas. With an “apple-shaped” shape, the workout should include exercises for the abdominal muscles - you need to pump up your abs. Strength training and cardio exercises at least 3 times a week are also suitable. Those with a “pear-shaped” figure should include running and a mandatory set of exercises for the hips and buttocks.

The simplest and most effective diet

Problem areas, reasons for their appearance

Every girl has problem areas. For example, in a woman with an Apple figure type, the upper part of the body is most prone to obesity. 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 stomach, 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 people don’t think about what actually harms the body. Let us consider in detail the main reasons why body weight increases at a rapid rate.

1. Poor nutrition

The rhythm of life does not allow you to stop and have a normal lunch or breakfast. Constant snacking on fast food, quick sandwiches, and large amounts of coffee and carbonated drinks leads to dire consequences.

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

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

Nobody thinks about a healthy diet. If we talk about consuming healthy food, then 300 grams of boiled chicken fillet contains 510 kcal, and the 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 lunch. It will saturate the body, give strength and vigor, and will not add pounds. To use up the calories you receive, you only need to spend 20 minutes in the gym.

2. Stress, worries

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

This problem should be resolved during private consultations with a psychologist. You need to monitor your emotional state. In addition, stress often provokes 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 an established schedule of work, family responsibilities, and so on, and only move from point “A” to point “B”.

By forgetting about the need for sports in every person’s life, you expose yourself to the danger of gaining extra pounds.

Separate programs should be developed for each body type. An apple woman needs to pay attention to her stomach and exercises to strengthen her arm muscles. A triangle girl needs to work on her hips and legs.

But those with an 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.

How to lose weight if you are a “Triangle”

Women with a Triangle body type have a large bust, but their hips are disproportionately narrow. It is uncharacteristic for this body type to gain a lot of weight, but it won’t hurt to keep your nutrition in order.

Diet according to blood type: rules and menu

So, “Triangles” can eat unlimited quantities of dairy products, oatmeal, tomatoes, zucchini, celery, eggplant, as well as fish and legumes. You should avoid eating fermented milk products, nuts, baked goods and soda, and you should be extremely careful with meat and smoked products.

The best sport for this body type is CrossFit.

Very effective diet

Diets by body type

The diet offered for different body types is more about proper nutrition than restrictions on any foods.

Exercising and eating healthy foods can help you lose weight in a matter of weeks.

Each body type is characterized by the consumption of certain foods, which will contribute to the loss of extra pounds.

Apple body type: changing your diet

You should start getting rid of extra pounds around the waist by cleansing your body of toxins. There are many recipes for this. Green tea and ginger root help a lot. You can also contact a nutritionist who will develop a unique program tailored to your health condition.

Add to diet:

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

Sugar must be excluded. Just don’t resort to artificial substitutes. Honey is best. If eliminating sugar consumption does not work 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 you cannot 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 bread.

Hourglass figure type: nutrition rules

Since an even distribution of excess weight throughout the body is considered normal for this body type, weight loss needs to be approached comprehensively. The diet should include:

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

It is recommended to remove white bread completely. An excellent substitute for it would be whole grain bread. It is also advisable to arrange 1 fasting day per week.

At the same time, you should not eat too much the day before; for dinner you can eat lean meat and a vegetable salad. It is necessary to talk about fasting days only if you do not have bad habits such as smoking.

Exclude:

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

For this body type, the diet should include daily consumption 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 acceptable only from wholemeal flour. Beans should be included in your diet. Prohibited:

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

You shouldn't go to extremes. Boiled chicken and veal are acceptable. Tomato juice should be in your diet every day. You should also drink a glass of water 30 minutes before breakfast, lunch or dinner (before all meals).

Rectangle body type: rational weight loss

The diet for this body type should include:

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

You need to consume at least 100 grams of cottage cheese (or a glass of kefir) per day. This will improve the metabolic process and bring your weight back to normal. Eliminate completely:

• Alcohol (let's just have a glass of red wine a few times a month);
• Pastries, sweets;
• Coffee;
• Potato.

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

Watch the video Body Types: Choose Yours!

Diet according to the pear body type: what can and cannot be eaten?

A diet for a pear body type should be enriched with proteins 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 on an empty stomach in the morning when dieting for weight loss. For a “pear”, a diet based on the principles of separate nutrition is perfect.

Breakfast during the diet should be light and consist of carbohydrates (for example, buckwheat or oatmeal). Lunch should not be heavy and filling. For dinner, you should give preference to protein foods. There should be no break of more than 5 hours between meals during the diet. It is recommended to have your last meal 3 hours before going to bed.

When on a weight loss diet, pears should exclude from their diet:

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

• Fat meat;
• Fried foods;
• Spicy dishes;
• Sour dishes;
• Herbs and spices;
• Sweets and desserts;
• Ice cream;
• Carbonated drinks;
• Alcoholic drinks.

Menu for the week

Diet according to the pear body type - 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, shrimp, oysters).

Thursday:

• Oatmeal with dried fruits;
• Lenten borscht. Vegetable stew;
• Fish souffle.

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. Shopski salad;
• Stewed rabbit meat.

Effective diet for losing belly fat

Physical exercises to eliminate figure flaws

Problem areas are different for all body types. To eliminate them, proper nutrition and dieting alone are not enough. 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, you should do the maximum load on the most problematic area. Let's take a closer look at the exercises that will help you lose weight.

Apple body type: creating a flat stomach

Exercises for losing belly fat should begin with a thorough massage. It can be performed either with your hands or with special massagers.

It is also recommended to use anti-cellulite creams or scrubs for maximum effect. This way, the apple girl will be able to prepare her muscles for further exercises. And also – to increase the effectiveness of training in general.

The first exercise for losing belly fat should be bending in different directions. Starting position: feet shoulder-width apart, hands free. When bending 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 you get rid of extra pounds on your sides.

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

Doctors recommend using a hoop weighing no more than 1 kilogram. When you rotate it for 5 minutes every day, your waist will decrease by 10 centimeters in a month.

Press. It is important to ensure that the load is maximum. Many people believe that you shouldn’t do abs until your weight returns to normal. This is not entirely true.

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

Triangle body type: removing 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, body straight, feet shoulder-width apart.

Bend your knees and begin squats as if you were 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 your 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 regain their shape after exercise.

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

Inverted triangle body type: exercises for arms

For this body type, the problem area is the arms and shoulders. An effective exercise for losing weight will be flexion-extension of the arms while lying down. If it is difficult to perform the approaches fully, kneel down. This will lighten the load. Quantity – 3 sets of 10 times.

Exercises with dumbbells can also be called effective exercises. Take a sitting position, placing your hands on your hips. We begin flexion and extension of the arms. Repeat 10-15 times.

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

Apple body type

Perhaps the most difficult type, since fat accumulates in the upper body - in the arms, shoulder area and abdomen. Losing weight takes a very long time. But don't despair.

Workout

We recommend putting a lot of emphasis on cardio: running, exercise bike, Nordic walking. In strength training, it is better to avoid heavy weights and use your own body weight. Perform exercises in multi-repetition mode - 25-30 times. And know that by pumping up your abs, you only pump up your muscles, and in order to achieve a flat stomach and see relief, you need to pay great attention to nutrition.

Nutrition

With this type of figure, you should very strictly monitor your diet and keep a record of your food intake. The number of calories consumed per day should be less than those expended.

We recommend eating bran and cereals, legumes, seafood, lean meats, citrus fruits, and low-fat dairy products.

Effective diet for 2 weeks

Power scheme, variations

Regardless of your body type, you need to develop your own nutrition plan, taking into account the recommendations specified in the diet. Meals should be taken at a certain time, without any discrepancies with the schedule.

Diet schedule for all body types

Meals should be divided into 6-7 times. An approximate nutritional schedule looks like this (adjustments are allowed):

• Breakfast – from 8:00 to 10:00;
• Second breakfast – from 11:30 to 12:00;
• Lunch – from 13:00 to 14:00;
• Afternoon snack – 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 approximately 30 minutes after waking up. But the last meal should be taken no later than 4 hours before bedtime.

This approach to your eating schedule will speed up your metabolism. Food will be digested faster. Be sure to have 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 your 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 meals (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 drink. After eating, you should not drink anything for 30 minutes (minimum).

Nutrition plan, planning

Planning is an important aspect in any business, including losing weight. 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.

Let this weight be the goal. Next, you need to determine the time frame within which you can lose extra pounds. For example, if your current weight is 70 kg, then it will take 3-4 months to reach a weight of 55 kg.

The plan should be drawn up for several periods:

• First and foremost: you should carefully think through the menu for the next day in advance. Every day, challenge yourself to not deviate from the plan;
• Planning mini-cycles. Weight loss is normal if a person loses 2 kg per week. For 2 weeks you need to write down an approximate nutrition and training plan;
• Month and cycle. You should plan different schemes for 30 days. 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 plan. The effectiveness of such approaches will be an order of magnitude higher than following a strict diet alone;
• Full cycle (3-4 months). For this period, it is necessary to think through a figurative plan-strategy. In the first month one program works, in the second - another, and so on.

The effectiveness of planning becomes obvious when you understand that diet alone cannot give full results. 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 dishes and returning to your previous diet), you will definitely be able to lose weight and achieve the planned result.

Effective diet for a month

Menu for body types

The diet menu must be thought through carefully. You should rely on the list of recommended products, in which case weight loss will proceed at a rapid pace. Let's look at the daily menu for different body types.

Diet menu for Apple body type

Breakfast

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

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

• 2-3 walnuts;
• Green apple.

Kefir or low-fat yogurt, any vegetables or fruits, except grapes and bananas, are an excellent substitute. Dinner

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

Light vegetable soups or boiled fish are excellent. It is better to use peas, broccoli, green beans, etc. as a side dish. It is better to exclude potatoes from the diet. Afternoon snack

• Pear;
• Cheese or kefir.

Dinner

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

You can choose the juice to your own taste. Pineapple is 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. Every day you need to drink at least 2 liters of water per day according to the schedule indicated in the previous sections.

Diet menu for Hourglass body type

For this body type, losing weight should begin by reducing portions. Sample menu: Breakfast

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

Second breakfast Kefir or low-fat yogurt Lunch

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

Afternoon snack Grapefruit or a piece of pineapple. Dinner

• Steamed fish (low-fat);
• Vegetable salad;
• You can use any porridge as a side dish, with the exception of white rice.

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

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

Diet menu for Pear or Triangle body type

Breakfast

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

Lunch

• 100 grams of cottage cheese;
• Green tea.

Dinner

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

Afternoon snack Low-fat yogurt and apple. Dinner

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

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

Menu for Rectangle body type

Breakfast

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

Second breakfast Low-fat yogurt or kefir. Dinner

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

Afternoon snack 100 grams of almonds or peanuts. Dinner

• Steamed lean meat (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 body type. Develop an individual program, then losing weight will be easy and fast.

Watch the video Diet - How to remove belly and sides quickly

How to choose a sport for weight loss

Regardless of what type of figure a woman has, the goal of losing weight will not be achieved by dieting alone; exercise is required. But since fat is stored only in certain parts of the body, you need to know which exercises are suitable for a particular person.

If the figure is “apple”

Every morning should start with gymnastics. It is performed after drinking a glass of clean water and before breakfast. Exercise will help activate metabolic processes, and all food eaten will be converted into energy, and not into fat reserves.

The optimal sports for such ladies will be:

• swimming;
• dance Sport;
• exercise on an exercise bike or regular walks by transport;
• aerobics.

To maintain weight, you should regularly visit a sauna or bathhouse, take a course of restorative and anti-cellulite massage at least once every two months, and visit clinics that provide services such as bubble baths and circulation showers.

For "rectangle"

Women with this type of figure are not allowed to do strength exercises; lifting weights is also excluded. But you can safely attend yoga classes and perform sets of exercises that help stretch muscles and ligaments. The best choice would be sports dancing and aerobics. These sports will help you maintain your figure even after childbirth and against the background of age-related changes.

Fitness yoga

Woman - "pear"

The complex of morning exercises or exercises in the gym should include exercises that are designed to reduce the volume of the hips and buttocks. An excellent addition would be roller skating, trampoline jumping and jogging.

Be sure to do exercises to strengthen the muscles of the shoulder girdle and arms. These parts of the body in women with a pear-shaped figure are characterized by weakness and disproportion with the hips and buttocks.

Jumping on a trampoline

"Inverted Triangle"

Broad shoulders and chest are a reason to work on strengthening them, since weak muscles and growing fat will make them literally ugly big. Push-ups, lifting dumbbells, swimming will be the best choice.

During sports, every woman should drink a lot, since water removes toxins from the body and can dull the feeling of hunger after exercise.

We recommend reading about the Kovalkov diet. You will learn about the main stages of the protein-fat diet, permitted and prohibited foods, menus for the week and month, and weight loss results. And here is more information about the Dolina diet.

Body type diets are recognized as the most effective. It is enough to exclude prohibited foods from your diet, play sports without achieving world records - and your appearance will change for the better.

Diet effective for a week

When diet doesn't help or weight loss stops

At a certain point, the loss of extra pounds stops. Those who want to lose weight seem to be doing everything right: they follow a nutritional schedule, exercise, eat only the right foods for their body type - but there is no result. The scales treacherously show the same number every day. What to do?

Causes

“Plateau”—the moment when weight stops coming off—is known to everyone. A few decades ago, it was found that three days after starting a new diet, the body has enough calories consumed.

The result of this is a stop in weight loss. This discovery was made by Martin Katan. He created a new diet, which he called "Roller Coaster". The results of losing weight according to Martin's scheme are amazing. Let's look at the diet in more detail.

Roller coaster

The nutrition plan is designed for 7 days. During this time, the body receives a good “shake-up” and the person continues to lose weight according to his usual program, developed individually for each body type. The main idea is the different calorie content of foods.

The first three days you 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.

For the next three days, the calorie intake should be no more than 900 kcal per day. This amount is not enough for the normal functioning of the body, so the weight will go away.

On day 7 of the diet, the caloric content of the diet should not exceed 1200 kcal. This is a sufficient amount to help maintain weight at a certain level. For many women, this calorie content is their usual diet. With this approach, you will be full, but you will 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 completing the third stage, you can return to a diet designed for your body type. If suddenly the situation happens again, we try the “Roller Coaster” again.

Approximate diet

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

The only drinks allowed are water and green tea without sugar. Start the day with a light vegetable salad; you can have boiled vegetables for lunch. Dinner should also be low in calories. It is best to take your last meal before 18:00, but this factor does not matter as such. The main thing is not to go beyond the permissible 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 to the diet. To make it easier to monitor 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 the exact result.

On day 7 of the diet, you can return to your usual diet, or continue the second course of the “Roller Coaster”. If it was decided to go through one more stage, then fermented 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

Diet is a certain amount of work.

Not everyone can easily “take the willpower” 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?

The first step is to determine the cause of late-night snacking. The desire to eat after 20:00 appears in people:

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

Obviously, in the first case, you should contact nutritionists or gastroenterologists. Having eliminated health problems, you can begin proper nutrition or diet.

Foods with negative calorie content: benefits Night snacks are dangerous only if you consume fatty and high-calorie foods. But you can fill your refrigerator with healthy foods that do not contribute to weight gain.

If possible, in 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 on the list. There must be a measure for everything.

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.

3. Berries;

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

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

If at first you cannot follow the meal schedule according to the diet, you can treat yourself to the above-mentioned products. Arrange them in salads and desserts.

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

Inverted Triangle Figure: Exercises

In addition to proper nutrition, it is necessary to maintain the beauty of the body through physical activity. To lose weight or just stay in shape, you need to do strength and cardio exercises. Strength exercises should target the lower body (legs, buttocks) and waist:

• do body rotations;
• tilt your torso to the right, left, forward and backward as low as possible (preferably with weights);
• Having assumed a standing position, raise your legs one by one as high as possible;
• rotate the hula hoop;
• pump up the press;
• do pelvic lifts while lying down;
• squat, lunge.

If you are new to the sport, you need to do the following type of cardio exercise, gradually increasing it:

• fast walk;
• jogging;
• step aerobics.

Owners of the “Inverted Triangle” figure are not recommended to go in for swimming, because in this sport the main load goes on the muscles of the upper limb girdle (especially the trapezius and deltoid muscles), visually making the upper body wider, which in the case of “carrots” is extremely inappropriate desirable.

Reviews about the most effective diet

Conclusion

The desire to normalize their body appears in all girls, regardless of their body type.
Before choosing a nutrition plan or starting to implement a weight loss plan in accordance with a diet, you need to be sure that you really need it. Without a strong belief in your own strength, nothing will happen. One last thing: get rid of all the clothes that don't suit your body type right now. Don't regret anything! You deserve only the best clothes that will highlight your strengths and hide your flaws. Good luck!

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