It is logical and scientifically based to base your diet choice on your body type. The fact is that some typical body features are determined by specific reasons: the speed and quality of metabolic processes, the predominance of certain hormones. That’s why the “Apple” figure diet usually takes place without stress or disruption and brings tangible results for a long time.
Choosing a weight loss program is an unplowed field
What is meant by the word diet? This is a set of measures, such as the time and number of meals per day, portion filling, aimed at:
- change in body weight;
- relieving exacerbations of chronic diseases and improving their condition;
- rapid return to a healthy state after surgical or long-term treatment.
People with chronic diseases use the diet constantly. Healthy women during pregnancy and lactation also carefully monitor their diet. And if such complexes require the work of a specialist, then a diet for weight loss (given general relative health) can be selected without it.
What can you eat
Before drawing up a detailed menu for your diet for the next 20 days, you need to know which foods will contribute to rapid weight loss; the result of losing weight can reach 20 kilograms, in addition, everyone should know which foods are not recommended to eat.
The list of permitted food products must include the following products:
- Vegetables, this includes the following: broccoli, white cabbage, cucumbers, greens, beans, tomatoes, beets, carrots.
- Fruits, these include any citrus fruits and definitely apples.
- Cereals, these include rice and buckwheat.
- Oatmeal.
- Dietary meat, this includes chicken, veal and turkey; The meat must be boiled or baked.
- Eggs.
- Cottage cheese, low-fat milk.
- Low-fat types of fish.
- Green tea.
We define, understand, correct
It’s easy to identify this type: compare your chest, waist and hip measurements. Your figure is “Apple” if:
- chest or waist have the greatest importance and do not differ much from each other;
- your breast size is large relative to your entire body, and weight gain is immediately noticeable on your stomach, while your hips and legs do not change.
A circle girl (“Apple”) with normal body weight attracts admiring glances to her slender legs and gorgeous breasts. But due to excess weight, she really has a chance of turning into a ball. The problem can also have medical consequences: the accumulation of adipose tissue according to the male type, that is, in the abdominal area, leads to obesity of internal organs and increases the risk of heart and vascular diseases.
It is believed that it is the “Apples” that are most prone to weight gain. But this is a misconception. It’s just that they often initially have higher blood sugar levels than others. Foods consisting of fast carbohydrates cause the release of large amounts of insulin.
Insulin, in turn, lowers sugar levels - rapidly and to an uncomfortable level. Therefore, after a very short time, a person feels hungry again. Moreover, I want to eat something again that will quickly be absorbed and provide the brain with glucose. If you get into this cycle, then yes, you gain weight in the blink of an eye.
To stay in shape, apple girls need to limit their consumption of sugar, bread and pasta made from refined flour, confectionery, fast food, desserts, sweet alcoholic cocktails and soda.
If your weight has already exceeded the norm, diets based on your body type will come to the rescue.
Possible mistakes when fighting weight
Each figure has its own characteristics when losing weight. As a rule, the first deposits to go away are not from where you would like to reduce them. The apple shape is characterized by the following:
- It is extremely difficult to reduce the volume of the abdomen, but the legs and arms lose weight even more if you follow a diet;
- it is impossible to remove the last couple of kilograms from the stomach only by strict adherence to proper nutrition; to obtain the final effect, you will have to add well-chosen strength training;
- Hoops and other similar devices for the waist will also not give a significant effect.
Taking into account the above, following only a strict diet will lead to the fact that the “apple” will turn into a “bun” with arms and legs: the stomach will decrease, but the limbs will lose weight even more, thus creating even more noticeable imbalances.
Watch this video about a set of exercises for an apple figure:
https://youtu.be/mp_YOdnS6ps
Diet
In most cases, “Apples” have the easiest time losing weight: visceral fat (concentrated not in the subcutaneous layer, but around the abdominal organs) goes away without a fight with proper nutrition and physical activity. The principles of the Apple body type diet are as follows:
- Reduce the serving size to the size of your cupped palms;
- remove sweets, smoked and fried foods from the menu;
- switch to simple dishes rich in long-term carbohydrates (porridge, soups, vegetable stew, etc.);
- drink enough.
How to lose belly fat the right way
In order for the weight loss process to proceed beautifully, it is important to combine training and proper nutrition. It is recommended to pay special attention to aerobic exercise: treadmill, exercise bike, elliptical, etc.
Loads with your own weight on a ball and various devices for balance training are also suitable. Pilates exercises are useful; they will help strengthen the abdominal muscles and tone other groups.
For greater effectiveness of exercises, it is necessary that they are aimed not only at strengthening the rectus abdominis muscles, but also the oblique and lateral muscles. Otherwise, it will not be possible to significantly reduce the volume. It is necessary to perform the exercises regularly and for a long time, this is the only way to achieve a lasting effect.
The following exercises are suitable for doing at home:
- deep squats, including with a fixed stick above or behind the head,
- lunges, also possible with a stick or weights in your hands,
- “bar” of the classic version,
- all kinds of crunching exercises.
In order to properly lose weight for an apple-shaped figure, you need to start training with a good aerobic warm-up, and then supplement it with exercises to strengthen the rectus, lateral and oblique abdominal muscles in various ways.
https://youtu.be/MB1JpNBTmxU
Reviews
The “Apple” figure diet has very positive reviews, some of which are presented below.
Alina: I tried the Italian fast diet, it’s just mega-effective, 5 kg and 5 cm, in my opinion, very worthy, although difficult. I recommend it to those who are strong in spirit like me.
Yana: I have a typical apple figure, after giving birth I couldn’t figure out how to get rid of my belly - diet helped. At 160 cm, I weighed 80 kg, it was difficult to walk straight, I’m not even talking about bending over. I stayed on 12 apple products for a full two months, weight 64 kg. I was very tired, I started allowing myself all sorts of tasty treats and I felt the weight creep up again. I’ll rest for a while and sit on another one for a change. I don’t have time for sports, so everything works the way it is, you just have to follow it exactly.
Faina: It’s not a fairy tale that apples gain weight the fastest! Sometimes I work 12 hours, I eat with my colleagues all the time, no more than others, or even less, before going to bed I only have kefir, I only have time for coffee for breakfast. And I’m already a ball, and no one else has gained any weight! I’ll try “12 Friends”, it seems simple and satisfying, otherwise I don’t have much time to cook. Good luck to everyone on this journey.”
Breakfast
https://youtu.be/Oqz7ugPATFM
The time of the first meal should fall between 7 and 9:30 hours. At this time, you are allowed to eat one of the offered dishes to choose from. You can alternate them, preparing different breakfasts every day, or you can choose one and eat it in the morning. It is allowed to cook both home-cooked food and order it from public catering establishments. Breakfast to choose from:
- scrambled eggs with grain bread, herbs and cheese;
- pea porridge or beans and a handful of nuts;
- oatmeal with a spoon of honey, apple, yogurt;
- lentils and lean piece of beef (turkey, rabbit, chicken), kefir;
- beans with boiled or fried eggs.
conclusions
Body type diets are based on the characteristics of the body, which are externally manifested by certain body characteristics. In an apple-shaped body, fat accumulates in the abdominal area, therefore, measures should be aimed specifically at this area. Long-term low-calorie diets with small but frequent meals are most effective, which is why reviews of the Apple body type diet are full of exclamations of praise. Strong physical activity accelerates and improves results.
It is important to undergo a basic examination before any diet, as well as in case of rapid and unreasonable weight gain. Only a doctor can exclude possible contraindications to dietary changes.
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Diet options
Nutrition systems based on accurate calorie counting and consumption of specific foods are especially effective for losing weight in problem areas.
Get slimmer in 4 weeks
One of the most popular diets called “Ideal Belly” lasts a month and is divided into several stages:
- The initial fasting period is 4 days. During this time, you should avoid bread and sweets, and minimize your sodium intake. Salty foods harm Apples no less than sweet foods. It is acceptable to eat buckwheat, rice or corn bread, but not pastries. The absence of fermentation products and yeast is important. Sugar is replaced with honey and dried fruits in small quantities.
- The main stage of the diet is based on two principles. Firstly, you need to eat only approved foods and follow a diet. All food should be divided into portions and eaten every 4 hours throughout the day, and make sure that the total calorie content of food per day does not exceed 1600 kcal. Secondly, food should be rich in monounsaturated fatty acids. The diet includes nuts, walnuts, almonds and hazelnuts, pecans, Brussels sprouts and cold-pressed oils (olive, sesame, pumpkin), red and white fish, spinach, peanuts and peanut butter. It is necessary to include some products from this group at every meal.
- Leaving the diet should not be abrupt; in this case, it will take about a week. By following a special nutrition system, you will certainly understand what is missing with this regimen. It is advisable to maintain regularity, but you can occasionally indulge in your favorite, but not the most healthy foods in small quantities, and not all together, but one at a time. You need to carefully observe your body and note its reaction to different foods; perhaps one of the foods is not suitable for you: it causes bloating, heartburn, headache or tachycardia. After the diet, these symptoms will be obvious. In this case, for the sake of your own health, you need to give up junk food completely.
During the diet, it is necessary to maintain a drinking regime. In the morning, before breakfast, you should drink a glass of warm water and try to consume about 2 liters throughout the day. Chamomile and mint tea are recommended, as well as all drinks with the addition of ginger.
Ginger root is beneficial for digestion and eliminates excessive gas formation in the intestines.
Stick to the list
The “Simple and Quick” diet, which is also called “12 friends of a slim figure,” makes it possible to lose significant weight in the sides and stomach in six weeks if you strictly eat these 12 foods:
- boiled or steamed white poultry;
- chicken and quail eggs;
- oatmeal, preferably not cereal;
- lean fish cooked without oil;
- any green vegetables and herbs;
- fermented milk products of medium fat content;
- seasonal or frozen berries without added sugar;
- pears and apples;
- pumpkins and zucchini;
- nuts: walnuts, hazelnuts, pecans;
- legumes: peas, beans, lentils, chickpeas, peanuts;
- buckwheat porridge.
Based on this list, it is quite possible to organize a nourishing and healthy meal, which is easy to adhere to without discomfort and for a long time.
There are three main meals during the day, with two light snacks between them. The portion should approximately correspond to the volume that fits in the palm of your hand. During the diet, alcohol and coffee are excluded. In the first half of the day, you can eat whole grain bread, no more than one slice, and add a couple of teaspoons of sugar to drinks or porridge.
On weekdays, the diet is strictly followed, and on weekends there is one cheat day with your favorite foods not included in the list, but reasonable moderation must be observed.
When you need quick results
In addition to long-term ones, there are also express diets. They are more extreme, and the menu is not so varied, but for the sake of a specific result, you can occasionally resort to such as, for example, the “Italian diet”. It lasts only four days, and the rules of this technique are as simple as possible:
| 1 day | Only green vegetables. You can eat asparagus, spinach, zucchini and broccoli, green beans, and cucumbers. We eat some things raw; other foods can be boiled or steamed. |
| Day 2 | Protein food. Chicken or turkey breast, eggs, cottage cheese, legumes. During the day - one protein shake. |
| Day 3 | Fats. High-fat nuts, olive and coconut oils (two spoons morning and evening), avocado, mozzarella. |
| 4 day | Carbohydrates from fruits and berries. A cup of blueberries or blueberries, one ripe banana, 100-150 g of tomato and apple puree. |
During these four days, avoid salt, and drink water without restrictions.
The Dukan, Protasov, buckwheat and kefir diets also have good reviews for correcting the features of an apple-shaped figure. They successfully help you lose weight from 5 to 7 kg during the period of adherence.
“Unexpected” abdominal exercises
In order for the transverse muscle to work, you need to do exercises that seem inappropriate at first glance:
- squats, squats with a light stick raised above your head.
- push-ups from the floor from the toes;
- scissor squats, lunge squats;
- torsion with a retracted anterior abdominal wall. This exercise is used in Pilates;
- plank, stand resting on your toes and forearms;
- pull-up on a low bar - when your back is clearly parallel to the floor.
The advice is very simple: if you know practically nothing about the sports regime and have no idea how to do it all, go to a trainer, to the gym. If you can’t go to the gym, but have a strong desire to get rid of the “apple” on your body, watch the video, follow the advice and practice at home. Sample training program: strength training, walking day, strengthening day, jumping day. If you work like this constantly, your dream figure will begin to appear within a couple of months.
Fast and easy
Monday:
- Breakfast (8-00): beans and nuts
- Snack (11-00): salad or green vegetables
- Lunch (13-00): low-fat milk drinks and unsweetened oatmeal
- Afternoon (16-00): berries
- Dinner (18-00): Whole grains or bran bread unsweetened peanut butter
- Snack (20-00): protein shake or low-fat cheese.
Tuesday:
- Breakfast (8-00): two eggs with olive oil.
- Snack (11-00): milk drink (no sugar).
- We have lunch (13-00): meat without fat, oatmeal (without sugar).
- Afternoon (16-00): nuts.
- Dinner (18-00): beans, protein shake or low-fat cheese.
- Snack (20-00): green vegetables.
Wednesday:
- Breakfast (8-00): any dietary meat (rabbit, veal, chicken) oatmeal.
- Snack (11-00): peanut butter (no sugar).
- Lunch (13-00): any nuts and beans.
- Afternoon (16-00): milk drink (without fat).
- Dinner (18-00): salad or green vegetables with olive oil.
- We have a snack (20-00): berries.
Thursday:
- Breakfast (8-00): oatmeal with sugar, low-fat milk drinks.
- Snack (11-00): any nuts.
- Lunch (13-00): legumes, protein shake (or cheese).
- Afternoon (16-00): salad or green vegetables.
- Dinner (18-00): dietary meat with olive oil.
- Snack (20-00): whole grain bread (a palm-sized piece).
Friday:
- Breakfast (8-00): two eggs, milk drink.
- Snack (11-00): olive oil.
- We have lunch (13-00): dietary meat and oatmeal.
- Afternoon (16-00): peanut butter.
- Dinner (18-00): beans and nuts.
- Snack (20-00): any green vegetables or lettuce.
Saturday:
- Breakfast (8-00): beans, egg.
- We have a snack (11-00): bread with bran.
- Lunch (13-00): nuts, olive oil.
- We have an afternoon snack (16-00): any berries.
- Dinner (18-00): dietary meat, oatmeal without sugar.
- Snack (20-00): low-fat milk drink.
Sunday:
- Breakfast (8-00): Sweet oatmeal, peanut butter.
- Snack (11-00): green vegetables.
- We have lunch (13-00): dietary meat and oatmeal.
- Afternoon (16-00): cheese or protein shake.
- Dinner (18-00): berries milk drink.
- We have a snack (20-00): bread with bran.
Once a week you can make a “loading” day, on which you can eat what you want. In order for a diet for an apple figure to be as effective as possible, you need a set of physical exercises tailored specifically to your figure. Exercises should be easy, dynamic and varied. For your reference, we offer the complex.
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