Everyone knows the basics for “eating right”, but did you know that our body shape affects the way we respond to food and how our metabolism works? Having an hourglass body shape is considered to be the ideal one (curvy body, well-defined waist, and almost equal bust and hip measures). So whether you have an apple shape, pear or triangle shape, read on to know what you should eat.

Apple Shape

People who have an apple body shape will have most of the extra weight around the belly area, and their lower body is usually slimmer. Having abdominal fat, or visceral fat, may cause increased risks of cancers, diabetes and heart disease because this kind of fat surrounds our organs. However, visceral fat is metabolically active and can be easily lost if a proper diet is followed. It’s recommended for people with an apple body shape to follow a low-glycemic diet because it will decrease inflammation and burn fat.

Eat green vegetables and fruits, chickpeas, lentils, and kidney beans.

Eliminate white bread, pasta, rice, cookies, candies, and pastries.

Opt for fiber-rich carbohydrates such as whole grain bread, oats, legumes, and non-starchy vegetables; and pair them with healthy fats such as nuts and fish which are loaded with omega 3 and help decrease inflammation and control blood sugar levels.

Include heart-healthy mono-unsaturated fats, such as avocados, nuts, olive oil, and seeds since they help you feel full; this way you avoid eating unhealthy foods which increase belly fat.

Have regular healthy snacks throughout the day to keep your hormones in balance and prevent spikes in blood sugar.

Pear Shape

People with a pear body shape have the majority of the fat located in the lower part of their body. Although this fat is not detrimental to your health, it is harder to lose because it’s not as mobile as visceral fat. Having a pear body shape makes your body more susceptible to cellulite and risk of osteoporosis.

Follow a high fiber and low-fat diet with the right balance of lean protein, because it’s a lot easier to burn carbs than to burn fat.

Eat regular portions of whole grains (brown rice, quinoa, whole grain bread) throughout the day.

Avoid processed and non-organic meats.

Include calcium-rich foods such as Greek yogurt and dark leafy greens. Calcium is found to affect the way our body stores fat.

Replace alcohol, soda, and juices with water to cut back on calories.

Triangle Shape

Inverted triangle shaped bodies store fat on the upper half of their body. So if you have a broader upper half, go for complex carbohydrates instead of simple ones.

Eat quinoa and oats instead of white rice and potatoes.

Avoid processed food and cheeses that are high in fat.

Load up on fresh vegetables; especially leafy greens such as black beans and spinach.

Include magnesium-rich foods (nuts and seeds, green vegetables, fruits) to control your blood sugar levels.  

Finally, following the right diet coupled with a proper exercise program and clothes that match your body type will help you decrease the imbalance in your body shape and achieve better results.  

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon