Bring Your Sexy Back

Obviously what you eat can affect your weight even if you exercise. I don’t diet. What’s the point? I’ll lose what I want and the moment I get off of it, I’m back up. There are so many different diets out there and not all of them are going to work for me.  There are different body types that can consume certain items while others can’t. I did some research to gain knowledge of what I can and cannot eat. I found out the best way to maintain your desired physique is figuring out your metabolic type and your body shape. I’ve stuck to it and my body weight has been consistent. Also, getting a minimum of seven hours of sleep also helps… a lot.  Please note I am not a nutritionist or doctor so this is just based on my own research and opinion. It is always best to check with a doctor before modifying your diet. It may be hard to cut items out of your diet but usually after 3 – 5 days, your body won’t crave it anymore.

Metabolic Breakdown
Metabolism is a chemical reaction in your body to sustain life. It is what gives you energy and determines how fast you break down foods. A high, low, or balanced metabolism depends on what your body can break down, meaning protein, sugars, and carbs. There are symptoms that define what type you have and what you can eat.

Protein Type
Tend to have a strong appetite and have a hard time feeling satisfied. Usually crave salty foods unless you consume too many carbs, which leaves you craving for sugar. You mostly either feel depressed with low energy or anxious or shaky whereas eating can make you feel better.

What you can generally eat: Protein: 40%, Fats: 30 %, Carbs 30%

Eat a sufficient protein at every meal and incorporate in every snack. You are allowed to consume heavier proteins such as red meat, poultry, and natural high fat. Watch your carbs, and try to cut out bread in your diet. Stick to whole grains only, and non-starchy foods like spinach, cauliflower, or celery. If you choose to eat carbs, make sure you pair it up with protein, such as bread with butter. Also avoid high sugar fruit and gravitate more towards apples, pears, avocados, or olives. You will do well with a high natural fat such as butter, dairy, and nuts. Try to avoid processed foods like margarine.

Things to be careful with:  Alcohol can be very hard for this body type. It wreaks havoc on your metabolism causing high weight gain. Mixing alcohol with high sugar juices makes it even worse. If you drink, do so in moderation and try to stick to drinks with diet sodas or water. Fruit juices are just as bad as alcohol especially ones from concentrated citrus fruit. Caffeine is also bad for this body type, at which if you choose to drink coffee or caffeinated beverages it is best to pair it up with protein.

Carb Type
It does not take much to make you feel full. You handle sweets well, unless you have low blood sugar, however can tend to overdue them. Often lean with aggressive, ambitious, motivated personalities. Steady energy, but usually feels like they need caffeine to start their day.

What you can generally eat: Carbs: 60%, Protein: 25%, Fats: 15%

Low-fat proteins are best for your type of diet such as turkey, chicken breasts, or ham. It is still important to have it apart of every meal, but not with a snack. Also, low-fat dairy is best, and some may to restrict for their diet all together. Even though your body can handle starchy veggies and fruit, be careful on how much you consume. Try to avoid potatoes with bread, but corn with bread would not be that bad. You may snack on carbs alone, just make sure not overdose. You will know when you start craving sweets. Be careful with snaking on items such as nuts and high protein items, you can enjoy just make sure it is in moderation. You are allowed bread in your diet, but try to avoid white or refined breads, and go easy on the butter.

Things to be careful with: This metabolism type is lucky it handles most types of food very well. Even though alcohol is damaging to all body types, carb types handle it best. High fat foods can have serious effects on this type of metabolism. It does not mean no fat, just make sure it is low amounts. Caffeine is tolerated well with this type, but also watch the intake. Too much can cause exhaustion and addiction. It is counterproductive to this type, meaning it can give the opposite effect.

Combination Type
This type tends to fall between protein type and carb type. You can be Combo Type 1, which means your characteristics do not seem to be either Protein or Carb, or Combo Type 2 where you have strong characteristics of both, which means you can switch off between the two. People of type 1 usually do not have big appetites but will feel hungry during scheduled mealtimes. Type 2 can be extremely hungry at times, but at other times feel fine and can end up skipping meals. Both types usually do not have cravings, but can develop a “sweet tooth” if not eating correctly. When eating restricted or one-sided diets, they tend to develop weight problems.

What you can generally eat: Carbs: 50%, Proteins: 30%, Fats: 20%

You should try to have protein with every snake and meal. You can consume the same items out of both types, but watch your fat intake. If you are eating high protein, it most likely will cover your fat intake. You can also have bread with the combo type, but only in moderation and avoid refined, white bread.

Things to be careful with: Alcohol is just as bad with this type as Protein Type. It can cause blood sugar imbalances and increased fat storage, so again, moderation is key. High gluten grains in breads, sourdough or sprouted breads are best. Caffeine is counterproductive so make sure if you must consume it, always take it with some protein.

Body Shape

Endomorphs
These bodies that have curves, larger frames (big bone), body fat tends to settle in the lower region of the body, pear shape or the opposite as in an apple shape. They have a low metabolism, could be overweight and have a time losing weight.

Dieting can be rough for this type and especially crash diets. If you crash diet, you will gain the weight back and maybe more than you had before. It is best to eat 5-6 very small meals throughout the day about 300 calories keeping your body digesting throughout the day. Avoid high fat foods and simple sugars such as juices, white flour, sweets, sugar from alcohol.

Food to consume: lean meats (turkey and fish), complex carbs (bran, oatmeal, wheat-flour products), products with a lot of fiber, low-fat cottage cheese, egg whites, broccoli, spinach, peanut butter (in moderation, 1 tablespoon a day).

Mesomorphs
The “gifted” body type. Naturally lean and strong, medium frames, hourglass figure for women and “v” shape for men. Responds to exercise quickly, balanced metabolism, loses fat and gains muscle easily. Hence crash diets are also bad for this body.

Even though these body types are balanced, it also means they are prone to weight fluctuation when not keeping their bodies in check. Also they can “bulk up” if they don’t exercise properly, have a balance of cardio and weight lifting.

Foods to consume: Food in rich omega fat in moderation (salmon, nuts, avocados, olive oil), low sugar fruits (strawberries, mango, melon), potatoes, whole grain breads, lean meat and proteins.

Ectomorphs
The natural “skinny”, ruler body shapes with a small chest and butt, and a small frame. They have a hard time gaining muscle and can eat they like without weight gain. Empty calories, alcohol, and high processed foods however will lead to a “skinny fat.”

Foods to consume: eggs, protein powders, bananas, oranges, yogurt, milk, nuts, leaner meat (poultry, low fat beef, and fish).

Again, I’m not a doctor or certified nutritionist so make sure you double check with someone that is. Once find out what works with you, you will lead a more healthy and balanced weight, making your body the sexy way it should be.