Many suffer from the ineffectiveness of a diet to lose weight, and they may adhere to the diet strictly, but it does not produce the desired result, while some of them may be surprised that the diet came with effective results with a friend.
And some nutritional research concluded that the matter is due to the body's and types of body susceptibility to the diet, and accordingly the research differed between the divisions of diets according to blood type, and others according to the external body shape.
The idea of dividing body patterns goes back to the American researcher William Sheldon in 1940, who called them “Somatotypes”, but these diets differed between men and women, as women's bodies generally contain more fat than men, despite their presence in the same pattern. Race and gender play a big role in how a diet is defined.
Piriform body (Endomorph)
In this "endogenous" pattern, fat is concentrated in the abdomen and sometimes the buttocks, and women with this type of body often suffer from what is known as insulin resistance (when the cell cannot carry glucose in the blood), and thus it is a sufficient reason to gain weight.
Therefore, it must be taken into account that many diets, the most important of which is "keto", cause an imbalance in burning rates, as they suffer from a sudden increase in weight after a short period of rapid weight loss due to keto and other systems that are not suitable for the pear body, it is not supposed to eat Large amounts of fat for this pattern, while intermittent fasting is a good option for people with this structure.
The right diet
The experts at Everyday Health advise you to reduce carbohydrates, prefer not to eat oats, and increase your protein intake, especially at breakfast.
The diet relies on proteins and legumes such as chickpeas and plant proteins such as quinoa, and it is a high-protein, low-carbohydrate diet with less fat as possible, and carbohydrate intake is linked to the dates of exercise, as it helps supply the body with energy.
Banana Body (Ectomorph)
They appear thin, and it is difficult for their owners to gain weight easily, according to Ask The Scientists, and they suffer from increased rates of burning, so a diet rich in high nutritional values and macronutrient is recommended, which is the class of nutrients that It includes (protein, fiber, minerals, carbohydrates, minerals, vitamins, and water) to compensate for what the body loses during burning.
It must be taken into account that a thin body is not necessarily healthy, so dietary diversity is very necessary, and the presence of this pattern does not mean the difficulty of accumulating fat in the abdominal area, rather the feeling of the difficulty of gaining weight may prompt you to eat quantities of carbohydrates and fats, which makes them concentrated in the stomach later. And women become thin, but they have excess fat in the abdominal area (rumen), so a smarter diet should be followed, according to Harvard University research.
Appropriate diet
Choose carbohydrates that contain high-nutrient whole grains and nuts, and eat vegetables and fruits rich in fiber, and protein is the main one in that diet, to encourage the body to build muscle, in servings of not less than 100 to 150 grams per day.
Despite the difficulty of gaining weight for this type of body, building muscle mass will only be achieved through sports exercises, specifically bodybuilding and lifting weights.
Mesomorph body
According to Sheldon, these are medium-brown people who tend to form muscles easily, easily maintain their weight, and are characterized by a light width in the shoulder, and an equal distribution of weight over the entire body, which suggests a moderate body, and many people call them that they eat anything without gaining their weight. .
Appropriate diet
The experts on the Health Line advise to divide their dishes into 3 equal parts: (protein, fruits and vegetables, whole grains and fats).
Among the best protein options for them are eggs, meat, fish and legumes, especially lentils, and dairy products because they help them rebuild muscles. Fruits and vegetables of all natural types are suitable for them, but it is advised to avoid those made from them or those containing sugar or salt, which help them enhance Their immune system, whole grains and the fats in quinoa, brown rice and oats, and the most important fat options are olive oil, coconut oil, avocado and nuts, as they help them feel full and full, and provide the body with the necessary energy.
It should be borne in mind that more muscle means more calories, and a commitment to exercise means, by extension, the need to provide the body with energy and fats, through more fats and carbohydrates.