Not all body types are created equal, and dieting needs can often vary depending on individual body shape. In general, there are two body shapes--apples and pears. Apples tend to store more fat around the midsection, providing them with a thicker appearance. Pears, on the other hand, tend to store their weight on the hips and thighs, increasing the overall width of the lower body while leaving the waist relatively untouched. As a pear, you will want to focus on a higher-carb, lower-fat diet.
Pear Diet
Consume a diet focused on the consumption of healthy carbs and a moderate amount of protein while minimizing your consumption of dietary fat if you have a traditional "pear" shape, according to information from Dr. Marie Savard, author of "Apples & Pears: The Body Shape Solution for Weight Loss and Wellness." The general break point to determine whether you have a pear-shaped body is hip-to-waist ratio. If your hip to waist ratio is 0.80 or below, you have a pear-shaped body and you should adhere to these dietary standards.
Consume around 50 percent carbohydrates, 30 percent protein, and 20 percent dietary fat per day if you have a pear-shaped body. Regarding carbohydrates, focus your consumption on healthy carbs like fruits, vegetables, and whole grains while avoiding unhealthy and overly processed carbs like sugars, white flour, processed foods, and alcohols. Regarding protein, the best protein sources are lean sources of meat and dairy, so aim to eat plenty of chicken, turkey, low-fat meat, seafood, and low-fat dairy with each meal to fulfill your protein requirements without adding additional fat to your diet. Regarding fat intake, focus on the consumption of healthy natural fats like avocados, coconuts, olive oils, nuts, and seeds while avoiding saturated fats from animal meat and trans fats from fried foods and other sources. Check the nutritional information on each product to determine both how much and what type of fat is in any one entree.
Diet Menu
Begin your pear diet with a healthy breakfast, consisting of oatmeal or cream of wheat with added berries, whole wheat toast, a glass of milk, and a glass of fruit juice (or a piece of fruit). For lunch, consider a grilled chicken salad if you are eating out, but be sure to select a lower calorie dressing like vinegar or balsamic. For dinner, consider grilling up your favorite seafood for plenty of heart-healthy omega-3 fats, pairing it with whole wheat dinner rolls or brown rice, and a bowl of mixed vegetables to round out your day with a healthy dose of dietary fiber. As a dessert, consider sugar-free jello with berries or another low-fat dessert like strawberry shortcake.
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