DIET PLANS FOR DIFFERENT BODY TYPES

CDr Siddhant Bhargava, fitness and nutritional scientist, says, “Whether you are an appleshaped, a pear-shaped, or a chili pepper-shaped body type, it is important to find a suitable diet and workout programme that suits you.” He lists the below diet plans based on various body types.

1. The chili pepper-shape People tend to gain weight around their midsection, thus making them prone to an augmented peril for heart ailments and diabetes. A diet that integrates healthy fats may reduce the jeopardy of cardiovascular snags. Fish, olive oil, lean proteins, nuts, and complex carbohydrates, like vegetables, fruits, vegetables and beans are recommended. The calorie count for their diet includes 800 calories from carbohydrates, 700 calories from fats and 500 calories from proteins.

DIET

■ Breakfast: Omelet made with two eggs and 1/4 cup each of sliced mushroom, bell peppers and grated mozzarella cheese, coupled with wholewheat bread. The meal should comprise 1/4 cup of raisins and almonds as well.

■ Lunch: One cup of black bean soup followed by fresh spinach salad, one vegetable, and one whole wheat chapatti.

■ Dinner: Grilled salmon fillet brushed lightly with one teaspoon of honey and light soya sauce, half a cup of cooked brown rice and a mixed vegetable salad. Dessert should mainly comprise yoghurt and peach.

2. The pear-shape A diet that is rich in complex carbohydrates such as wholegrain cereals, beans, and lentils; lean protein such as chicken or fish; and fruits and veggies will assist in melting off extra pounds. Meals should comprise of 1,750 calories from the consumption of carbs, 375 calories from fats and 375 calories from protein intake.

DIET:

■ Breakfast: Instant oatmeal, medium-sized bananas, and a half cup of freshly squeezed orange juice. For snacks, one can have wholewheat crackers.

■ Lunch: Two slices of wholewheat bread sandwich, followed by yoghurt and apple for evening snacks.

■ Dinner: Four pieces of skinless, boneless grilled chicken breast, one cup of steamed green beans, whole wheat chapatti and one cup of salad. One must eat sugarfree desserts.

3. The apple-shape

For this body type, the diet plan will be a little advanced in healthy fats and lower in carbs, that is about 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein.

DIET:

■ Breakfast: One scrambled egg served with a slice of wholewheat toast. For snacks, one can consume a small apple.

■ Lunch: Salads and six wholewheat crackers. The evening snack must include one small pear.

■ Dinner: Grilled chicken, baked potatoes and steamed broccoli with a teaspoon of olive oil. For dessert, one can indulge in a cup of yoghurt mixed with two tablespoons of bran cereal, and half a cup of frozen blueberries.