Knowing what our body type is, will help us choose the most suitable foods for the ideal diet that will make us lose weight. Do you want to achieve your ideal weight? Have you noticed that you tend to accumulate fat in certain parts of your body? If your answer is yes, you should know that there is an ideal diet depending on the type of body you have, not all of us gain weight in the same way. While it is true that our habits influence our weight, sometimes we may have more difficulty losing weight due to the type of body we have. The type of body constitution is given to us in part, by what we inherit from our parents and ancestors.
The American psychologist William Herbert Sheldon classified the body into three types:
Since then, and according to data from the University of Houston (United States), nutritionists, trainers and doctors have taken this information into account to design individualized feeding plans.
“If we identify the type of body we have, we will have one of the keys to make the ideal diet a success”.
Ectomorph Body or “Tube Type”
One of the main characteristics of this type of body is that it is thin. This group includes those people who have difficulty gaining weight. It is important to consult the doctor to rule out any disease that may be the cause of having difficulty gaining weight. Although, generally, the body is low in fat, it presents difficulties to gain muscle mass.
The ideal diet in this case is the one that consists of the following proportions of the food groups:
- Carbohydrates: 55%
- Protein: 25%
- Fat: 20%
It is important that you include in your diet:
- Lean meats
- Dairy and eggs.
- Vegetables and fruits (avocado).
- Olive oil.
- Whole grains
As for physical exercise, this type of body is good practice more often bodybuilding exercises. The exercises with weights or of high physical demand, are the most suitable to obtain muscular development.
Mesomorph Body or “Apple Shape”
Women with a mesomorphic body, also known as an “apple-shaped body”, have as their main characteristic that fat tends to accumulate in the waist area. When there is an increase in weight, the annoying “love handles” will form in the abdominal area.
If you belong to this group of women, it is advised that your diet contain the following proportions:
- Carbohydrates: 40%
- Proteins: 30%
- Fat: 30%
The foods that you must include in your diet are:
- Fruits and vegetables.
- Lean meats
- Low-fat dairy.
- Nuts and seeds.
- Whole grains and legumes.
Also, the foods that you should avoid, or reduce their consumption are:
- Junk or processed food.
- Soft drinks or soft drinks.
- Frying and canning.
- Refined flour.
To this group, they are considered “genetically lucky” because they have more facility to lose weight and shape the figure. With the practice of regular exercise that combines cardiovascular and strength, it will be enough to maintain the right weight and tone muscles.
Endomorph or “Pear-Like Body”
This group is characterized by having a slow metabolism. S Uelen is people prone to be overweight, obesity and other metabolic disorders. The advisable thing in these cases is to reduce the number of daily calories.
If you are part of this group try to include in your day to day:
- Healthy fats, such as olive oil and avocado.
- Fruits and vegetables rich in water.
- Whole grains
- Lean meats and fish.
Reduce the Consumption of:
- Junk food and processed.
- Food rich in sodium.
- Sugary drinks or sodas.
- Sweets and bakery products.
To supplement the diet, endomorphs should spend about 30 minutes per day on moderate-rate aerobics. Walking, jogging or biking is some of the activities that are ideal to help balance body weight. Once you start losing weight, it is appropriate to begin to include strength exercises, two or three times a week. In many cases, it is not easy to recognize our body type because we realize that we have characteristics of more than one type, although the truth is that in general, we tend to belong to a particular one.