Depending on the areas with local fat, there are two main body types: fatter above the waist or fatter below the waist. Actually fat distribution changes with age, and as the body shape changes, diet should be adapted accordingly.
1. The body type "fatter above the waist" means:
Fat is accumulated in the abdomen and higher in the rest of the body. This body type is more representative for males.
2. The body type "fatter below the waist" means:
Fat is accumulated in the circumference and thighs. This body type is more representative for females.
What you should eat depending on your body type
If you belong to the first body type (male), your diet should include:
Vitamin C helps reducing the levels of cortisol, which leads to the transfer of fat to the waist. A recent study demonstrated that vitamin C deficiency is associated with increased possibility of developing abdominal fat by 131%.
Contrary to what most people think, oranges are not a rich source of vitamin C. The best vitamin C sources are in foods such as papaya, peppers, broccoli, strawberries and cabbage. Consuming these foods raw will help you get more nutrients, although you can also consume them cooked or freeze them. The important is that when consuming them you get the required vitamin C.
When foods cool down resistant carbohydrates are created, which can help in abdominal fat break up. When their temperature is increased, food digestion changes. These carbohydrates are resistant to digestion in the small intestine, which means that they are not absorbed and may enhance the body’s fat burning mechanisms by 20%.
It is important to include in your diet, in each meal, at least one third of a cup of carbohydrates, which are found in any of the following foods: potatoes, white beans, barley, long grain rice and lentils.For example, within a day your diet could include:
Breakfast: Omelette with broccoli and cold potato salad
Broccoli has vitamin C, while cold potatoes are resistant carbohydrates.
Lunch: Salad with cold lentils, papaya and strawberries.
Dinner: Peppers stuffed with chicken and long-grain rice.
If your body type corresponds to the second one (female), your diet should include:
Increased oestrogen level is the reason why fat is accumulated in your circumference and thighs.Insoluble fibres consumption reduces your body’s oestrogen levels. To get the best sources of insoluble fibres, add in your dish a cup of dried beans (such as giant beans), pumpkin, avocado, aubergine or 100% wheat bread.
Studies have demonstrated that calcium helps in adipocytes’ storage regulation, as well as in fat production and degradation. Low-fat dairy products, such as milk, yoghurt and cottage cheese help in losing weight, so make sure you consume 2% fat milk, yoghurt and low-fat cheese, or you may add the required calcium to your diet if you consume mushrooms, spinach, and almonds.
Women with local fat in their buttocks, thighs and legs are more vulnerable in fat-rich foods. Lean meat has low-fat content and it is rich in proteins. Its consumption helps in muscle mass formation, thus enhancing the loss of stubborn fat accumulated around the hips and thighs. You should prefer lean beef fillet or steak.For example, within a day your diet could include:
Breakfast: Low-fat cheese sandwich
Lunch: Burger with lean beef with spinach and avocado.
Dinner: Aubergine with mozzarella.
Book today an appointment for an assessment free of charge!