Apple shaped body weight loss - how do you lose weight?

Apple shaped body diet

You have a poorly outlined waist and protruding stomach, slim legs and wide shoulders, your figure is a classic apple type. Check what diet is best for this figure.

To make sure you have an apple-like figure, divide the circumference of your waist (in cm) by the circumference of your hips (e. g. a waist of 88 cm divided by the circumference of the hips 102 cm, gives a result of 0.86). A result above 0.84 is an apple type.

Apple shaped body diet - rules

Eat 4-5 portions of whole grain products daily, which deliver large portions of fibre.

Thanks to it, the absorption of fat will be difficult and the level of cholesterol will decrease significantly (weakly women with abdominal obesity tend to increase the blood pressure and the cholesterol level too high). 1 serving includes e. g. a slice of whole grain or wholemeal bread, a small graham, 3 spoonfuls of muesli or oatmeal, a glass of cooked rice or groats.

Add rapeseed oil or olive oil that is rich in unsaturated fatty acids, healthy for the heart and circulatory system. Do not use animal fats.

Eat 4-5 portions of vegetables, e. g. drink a glass of vegetable dock daily or bite a carrot. Remember about tomatoes that contain a lot of potassium. This element lowers blood pressure and regulates water balance in the body.

Several times a week you can afford to crunch nuts, pumpkin seeds or sunflower seeds. They perfectly strengthen the heart and provide valuable magnesium.

Diet for apple type figures

At the figure of the apple type, the fatty tissue is located mainly within the abdomen. The waist is not visible, only the stomach protruding. The breasts are also full, the shoulders are usually wide and the legs are thin.

When a person of these shapes gains weight, the breast circumference increases, fat is accumulated on his back, and a fat hump appears on the neck. A diet for apple shaped body is first of all a healthy diet that weight loss the stomach and contains fresh fruit and vegetables. Fast weight loss of the abdomen is also fiber and low calorie diet.

Councils for persons with apple shaped body

The weight loss allowance for a person of this type should be based on the following assumptions:

eating whole grain products 4-5 times a day - this will slow down the absorption of fat and reduce cholesterol,

minimising the intake of animal fats,

daily 4-5 portions of vegetables,

add nuts, pumpkin seeds or sunflower seeds to the menu several times a week,

rapeseed oil or olive oil should be added to food,

fish are indicated (omega-3 acids), poultry meat (protein), lean dairy products.

We should also not forget about proper exercises that will help us to achieve a flat belly, such as Weider exercises.

Menu of the flat belly diet

Day 1

Breakfast: 4 biscuits, 4 teaspoons of low-sweetened jam, juice from one orange, a cup of coffee greened with milk.

Lunch: 150 g roasted or stewed turkey, 60 g long grain rice, 100 g asparagus beans.

Tea: medium sized banana.

Dinner: a slice of wholemeal bread, 2 hard eggs, 100 g of cooked broccoli (cold), medium apple.

Day 2

Breakfast: a glass of lean milk, 15 g of corn flakes, rusks with a teaspoon of jam, 1 orange juice.

Lunch: 300 g of cod or hake in tomatoes, boiled potato, 200 g of asparagus beans.

Tea: large grapefruit, 2 teaspoons of sugar.

Dinner: Graham roll, 60 g of lean ham, 100 g of carrot with large apple.

Day 3

Breakfast: 100 g of lean cottage cheese, 6 biscuits.

Lunch: 200 g of baked cod fillet with lunchtime parsley, boiled potato, 150 g tomato and onion salads, 150 g of thawed fruit.

Tea: 150 g yoghurt.

Dinner: a slice of wholemeal bread, 2 teaspoons of ketchup, 60 g of cooked beef (cold), large grapefruit sweetened with 2 teaspoons of sugar.

Day 4

Breakfast: 3 biscuits, 3 teaspoons of jam, large apple, a cup of coffee with lean milk.

Lunch: 50 g of pasta, 250 g of cooked vegetables (carrots, Brussels sprouts and asparagus beans) with a teaspoon of oil, a glass of jelly or fruit jelly.

Tea: juice with 1 orange, 1 biscuit.

Dinner: slice of wholemeal bread, 200 g of Greek fish, pear.

Day 5

Breakfast: 30 g muesli with 150 g of fruit yoghurt.

Lunch: 100 g of green peas purée, 150 g of turkey breast stewed in white wine, boiled potato, apple.

Tea: 150 g of thawed fruit.

Dinner: graham roll, 150 g tomato and oregano salads, 200 g hake cooked by steaming, lemon juice, large apple.

Day 6

Breakfast: 2 biscuits, 150 g of fruit yoghurt, 2 teaspoons of honey, a cup of coffee with milk.

Lunch: 150 g spaghetti, 200 g lemon juice lettuce, 50 g canned tuna (in self-sown sauce), a teaspoon of Parmesan, a glass of tea without sugar.

Tea: banana.

Dinner: 200 g of cooked broccoli (cold), 100 g of lean poultrymeat, apple.

Day 7

Breakfast: a cup of cappuccino, a little yeast breakfast.

Lunch: 150 g beef steak or baked turkey breast, boiled potato, 200 g spinach.

Tea: 200 g melon.

Dinner: a slice of wholemeal bread, 200 g tomato salads, green lettuce, maize and dill with a teaspoon of oil and 100 g of feta cheese.

Dietary provisions for a apple shaped body

1. Hake in tomatoes

Ingredients: 300 g hake fillet, medium onion, large tomato, teaspoon of oil, pepper, salt, oregano.

Preparation: Cut the fillet into pieces. Cut the onions into disks and fry on a teaspoon of oil. Add a little tomato, peeled and chopped. Cover and stew for a few minutes. Add the fish, sprinkle with salt, pepper and oregano. Suffle for another 15 minutes.

2.  Turkey in honey

Ingredients: 1 kg turkey breast, 1 glass of dry white wine, 2/4 glasses of honey, oregano, pepper, salt, 6 spoonfuls of oil.

Preparation: Mix wine thoroughly with honey. Rub the washed turkey breast with salt, pepper and oregano. Pour marinade from wine and honey into the refrigerator for 4 hours. After 4 hours pour the oil into the baking tray, place the breast and oven at 180°C. Bake for about 50 minutes, pouring the remaining marinade every few minutes after the meat has been macerated. Cut the meat into slices after baking.

3. Herbal turkey

Ingredients: 0.75-1 kg turkey breast fillet, 3 whole carrots, 1 teaspoon of ground nutmeg, 1? glass of brown sugar, 2 teaspoon of salt, 1 teaspoon of ground sage.

Preparation: Mix the spices, salt and sugar and rub the meat with them. Place in the refrigerator for a few hours. Place the carrots on the baking tray so that a triangle is formed. Lay the meat on them (thanks to which the hell will be more evenly distributed). Bake for 45 minutes in an oven heated to 180 degrees Celsius.

4. Turkey breast in white wine

Ingredients: 1 large turkey breast, 0.5 l of white semi-sweet wine, a piece of fresh ginger, frying oil, white pepper, salt.

Preparation: Wash and dry the meat. Ginger peel and rub off on the grater. Rub the breast with ginger, salt and pepper. Fry the meat on the oil in a baking pan, add the wine, cover it and stew for about 1.5 hours, watering occasionally with a sauce.

5. Cod with green parsley

Ingredients: 4 fillets of cod, 3 cloves of garlic, 3 bundles of nativity, 2 tablespoons of lemon juice, 5 spoons of oil, salt, pepper.

Preparation: Rinse and dry the fillets. Wash the parsley pancakes and chop them finely. Press the garlic through the press. Nativity, garlic, oil and lemon juice combine. Season with salt and pepper. Put half of the vegetables on the bottom of the heat-resistant dish, cover it with the fish and again with vegetables. Cool for 1 hour and then bake in the oven for approx. 20 minutes in 180 degrees Celsius.

6. Hake cooked by steaming

Ingredients: 2 fillets of hake, salt, lemon pepper, lemon juice.

Preparation: Cut the fillets into pieces, sprinkle with pepper, salt and sprinkle with half lemon juice. Set aside for half an hour. Steam for 30 minutes.

7. Greek fish

Ingredients: 500 g fish - fillets of mint, pollack, hake, etc., 2 onions, 60 g oil, parsley, 2 carrots, a piece of celery, several spoons of tomato concentrate or 2 ripe tomatoes, pepper, salt, possibly lemon juice.

Preparation: Cut the fillets into even pieces, sprinkle with lemon juice, sprinkle with salt and pepper, put them in a cool place. Peel the vegetables and cut them into strips. Peel tomatoes from the peel and cut them into cubes, and the onions into semi-plasters. Fry the fish in the oil catch and fry onion vegetables on the other (end add half a glass of water and tomatoes, simmer for about 10 minutes, season) and pour over the fish with the sauce thus obtained.

8. Spaghetti al tones

Ingredients: 75 g of spaghetti pasta, 50 g of canned tuna, lemon peel, fresh thyme, 6 spoonfuls of olive oil, 1 red onion, 4 spoonfuls of ground black pepper.

Preparation: Cook pasta al dente in salted water. Crush the onions and fry them in olive oil. Add tuna and spaghetti. Spice with ground black pepper, grated lemon peel and thyme.

This flat-bellum diet allows you to noticeable weight loss, especially fatty stomach. Calorie deficiency makes weight loss quite fast. Fast weight loss does not exclude the fact that diet is healthy, balanced and tasty. There may be a problem with a certain uniformity of meals, as well as a small amount of weight loss.