Apple Shaped Body Diet
The good news for you is that – in contrast with women with
a Pear shape body – you lose weight easier 🙂
This is because the visceral fat is the first to go when you
start dropping the extra pounds.
As a result, you’ll see your waist shrink first, almost
immediately after implementing these body-type
customized nutritional tips.
As shocking as it may seem, with an Apple body shape, your
mantra should be “complex carbs”.
Yes, complex carbs.
Contrary to what you might have been led to believe by the
latest diet gurus advocating extreme high-protein, high-fat
diets, complex carbs (good carbs) actually promote weight
And that’s in addition to giving you all the necessary supply
of anti-aging, cancer-fighting phytonutrients.
Plus, having enough complex carbs in your diet (along with
omega-3 oils) boosts your weight loss results and gives you
relief from high stress, anxiety, irritability, depression.
Bottom line is this. Eating “good carbs” (complex carbs)
makes you happier, more calm and relaxed.
Here are three specific tips for your Apple shaped body
1. Favor complex carbohydrates – these high-fiber
foods are your “friendly carbs” and should make half of
your daily caloric intake: wild/brown rice, whole grains/
multigrain dark breads, buckwheat, quinoa, oats/oatmeal,
most vegetables (but limit the starchy ones, like corn,
potatoes/sweet potatoes, yams, carrots), and most fruits
(limit the very sweet ones: bananas, watermelon, pumpkin,
grapes, pineapple).
2. Eat moderately quality proteins (lean beef/lamb,
lean skinless chicken/turkey breast, fish, seafood, free-
range eggs, beans/peas/lentils, low-fat yogurt & cottage
cheese) and use only healthy fats (avocado, nuts, flax
seeds powder, dressings made with olive oil or flaxseed oil
& fat-free yogurt; cook with healthy cooking oils).
3. Avoid refined carbohydrates: packaged cereals
containing wheat and white-flour baked products (breads/
pasta, muffins, pastries, cakes, cookies, crackers) and stay
away from sweets: fruit juices, ice cream, candy, sweet
carbonated drinks, honey, maple syrup, and anything
containing sugar/fructose/sucrose/corn syrup – as all these
foods cause an immediate spike in your blood sugar and
over time create insulin resistance, which triggers the fat-
storage metabolism.
With an Apple shaped body, it’s best to not skip breakfast to
avoid too low blood sugar levels in the morning and then, a
sharp drop in your energy right after lunch.
Also, consider adding the following three key supplements
to your diet:
1. psyllium – a soluble fiber that greatly reduces the health
risks associated with your Apple body shape (take
psyllium with a cup of water immediately before your
meal, as fiber needs food to give you its benefits)
2. omega-3 fatty acids – on days when you haven’t eaten
fish or flaxseed oil) – the connection between omega-3
and weight loss is long-researched and well-proven
3. a high-quality multivitamin (make sure it includes
vitamin D and folic acid).
In a nutshell, the ideal Apple shaped body diet is:
50% complex carbs
30% high-quality proteins
20% healthy fats (extra-virgin, cold-pressed olive oil
and flaxseed oil for salads/dressings and coconut oil for
extra supplementation with fiber, omega 3s and a
Working Out for the Apple Shaped Body Type
Means Exercising Daily (Well, almost)
Exercising daily is crucial for your specific female body
Alternate strength (resistance) training AND at least 45
minutes of cardio (aerobic exercising) three times per week
each, with a day off.
For quicker weight loss and reducing of visceral fat, do
cardio daily (brisk walking is great).
TIP: On the days when you do both types of workouts, do
cardio after the strength training.



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