来源: http://www.fitnessmagazine.com/recipes/healthy-eating/tips/eat-right-for-body-type/
第一型: 小辣椒型(或纤细型)
特点: 没有明显的身体曲线，即臀围、腰围和肩宽较接近。一旦发胖会以身体中间部位如腹部为主，有患心脏病和糖尿病的风险。
营养师Neva Cochran建议这类人多食用 fish, olive oil, nuts, lean protein, and complex carbohydrates, such as fruits, veggies, and beans(鱼类、橄榄油、坚果、优质蛋白质和复合碳水化合物比如水果，蔬菜和豆类)。一天控制在2,000卡路里。
运动和一饮食范例如下:
Get the Chili Pepper workout routine here!
Chili Pepper Meal Plan---2,000卡路里
2,000 calories: 800 calories from carbohydrates, 700 calories from fat, 500 calories from protein
Breakfast
Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese
2 slices turkey bacon
1/2 whole wheat bagel with 1 teaspoon margarine made with canola oil
Snack
1/4 cup each raisins and almonds
Lunch
1 cup black bean soup
Spinach salad: 2 cups spinach, 1/3 cup sliced mushrooms, 1 sliced hard-cooked egg, 1 slice crumbled turkey bacon, 1 tablespoon Parmesan cheese, and 2 tablespoons vinaigrette dressing
1 whole wheat roll with 1/2 teaspoon margarine made with canola oil
Snack
1 cup high-fiber cereal
3/4 cup nonfat milk
Dinner
4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled
1/2 cup cooked brown rice
6 asparagus spears brushed with 1 teaspoon olive oil and 1/8 teaspoon pepper and grilled
1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing
Dessert
1 cup light yogurt
1 peach
第二型: 梨型
特点: 身体下半部宽大、上半部窄小，脂肪主要聚集在臀部和大腿。对于这种身材来说，减肥是个艰巨的任务，尤其对于已婚女性来说，臀部和大腿的脂肪更难摆脱，为生育和哺乳所备。 (Some researchers believe that stubborn butt and thigh fat (known as passive fat) is so hard to shed because it was meant to stay put, giving women a ready supply of fuel during childbirth and breastfeeding)。尽管如此，梨型身材却有优势：由于脂肪很少堆积在腹部，患心脏病和糖尿病的比率会下降( In fact, fat stored around the hips and butt was recently found to reduce insulin resistance and increase "good" HDL cholesterol. )，但仍有许多还在研究。
饮食上要注意脂肪摄入(The best way for pears to lose inches is to watch their fat intake)。以复合碳水化合物为主，如全麦食品、豆类、鸡肉、水果和蔬菜。一天控制在1,500卡路里。
运动和一饮食范例如下:
Another way to slim hips and thighs: exercise. "Focus on aerobic activities like running and biking that work your lower body and torch calories," Dorfman says. She suggests at least three 30-minute cardio sessions a week mixed with two strength-training workouts to build your upper body, which will balance the appearance of a bottom-heavy figure. (Plus, the more muscle mass you have, the higher your metabolism is.)
Get our Pear workout routine here!
Pear Meal Plan---1,500卡路里
1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein
Breakfast
1 packet instant oatmeal
1 medium banana
1/2 cup orange juice
Snack
6 wheat crackers
1 mozzarella cheese stick
Lunch
Sandwich: 2 slices whole wheat bread with 1 teaspoon light mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes
Snack
1 cup light yogurt
1 small apple
Dinner
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll
Dessert
1 sugar-free chocolate pudding cup
第三型: 苹果型
特点: 较宽的中间部位，而下肢往往很纤细，比梨型较容易减肥。但宽腰围对健康有害，皆因进入血液循环的脂肪积聚在某些重要的器官如肾脏、胰腺、肝脏等周围，增加心脏病、糖尿病、乳腺癌的发病危险。原理是这些存储在肾脏、胰腺和肝脏周围的内脏脂肪(visceral (aka toxic) fat) 会使血糖高飙同时产生胰岛素抵抗和炎症, 所以苹果型身材的人更要注意。
饮食上多食用含有对心脏有利的不饱和脂肪食物如坚果和橄榄油。还要更加严格地控制碳水化合物的摄入(比小辣椒型和梨型身材者的)，多吃富含纤维素的食物，减缓人体对糖的消化速度，降低胰岛素和胆固醇水平。一天控制在1,500卡路里。
运动和一饮食范例如下:
Working out is also crucial because it can rev up your metabolism and increase your calorie burn. Doing a lot of crunches, while great for strengthening ab muscles, isn't going to get rid of any extra inches around your middle. To do that, Dorfman recommends at least three 40-minute cardio sessions a week — running, biking, or swimming — to help build lean muscles in your lower body and balance the top half. Twice a week, do some total-body strength training to help tighten your core and burn flab.
Get our Apple workout routine here!
Apple Meal Plan
1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein
Breakfast
1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese
1 ounce lean ham
1 slice whole wheat toast with 1/2 teaspoon margarine made with canola oil
Snack
1 small apple
1 tablespoon peanut butter
Lunch
Cobb salad: 2 cups mixed greens, 1/2 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/8 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing
6 whole wheat crackers
Snack
1 small pear
1 piece string cheese
Dinner
3-ounce sirloin steak marinated in 1 tablespoon each light soy sauce and orange juice and grilled
1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil
Dessert
1 cup light yogurt mixed with 2 tablespoons bran cereal and 1/2 cup frozen blueberries
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