Apple-shaped bodies tend to store fat right through the belly area. Apples tend to be leaner through the legs, but have a hard time managing their waistlines. Unlike Pear, Hourglass or Inverted Pyramid shapes, Apples are ruled by the hormones insulin and cortisol, to name just a couple.


Why You Gain Weight In Your Belly


If you think you gain weight in your belly because of your diet – you’re right…sort of. The thing is, people who tend to gain weight in their midsection are more sensitive to specific hormones that tell our body, “Hey! Put that fat right here.” I’ll get to those hormones in just a second, but before I do, it’s important to understand that food is constantly communicating with those hormones, saying “store fat,” but also, “lose fat.”

Clearly, I’m simplifying things a lot. But if we can adjust our diet to get hormones communicating in a way that balances hormones, keeps us energized and boosts our fat metabolism, the all of our waistlines would be a whole lot healthier.

And now to the hormones. The big two for people who store belly fat are insulin and cortisol. When you eat foods that throw off either of these hormones, belly fat is not far behind. Think of these two chemical messengers as your “fat storage” hormones.

Are You Really An Apple Shape?Apple Shape Meal Plan

I know this may be an obvious question to you, but a lot of people confuse the Pear-Shaped Body with an Apple Shaped Body, so just to clarify, here are a few important body shape characteristics of an apple.

If You’re an Apple

  • You tend to gain weight through the midsection, above the belly button.
  • Your legs and bottom typically remained lean.
  • You might crave sugar (cookies, chocolate), caffeine and wine/beer.

You might like this: 7 Foods Apple-Shaped Bodies Should Eat

The most obvious distinguishing factor in your body type is the storage of belly fat – also known as visceral fat. Visceral fat is especially harmful because it’s stored all around our vital organs, including our liver, stomach, pancreas and intestines. This not only places unwanted stress on those all-important organs, but also predisposes us to a number of chronic conditions, including type 2 diabetes and heart disease.

You know that pinchable fat that you can grab with your finger tips right around your belt?

That’s not the dangerous visceral fat I’m talking about.

You know the rounded belly you may or may not have, or the notches you continually add to your belt without very much flub hanging over?

That’s most likely dangerous visceral fat, and related to the belly fat I’m talking about.

The Foods You Should Avoid

Sugar, artificial sweeteners, caffeinated beverages and foods that are too low in fat – even low fat dairy, can trigger these hormones to store fat.  I go into lengthy detail on these hormones and belly fat in The Belly Burn Plan, but give you a sample of what you should eat below.

Fortunately, you can do something about fat storage through your midsection – and with a few dietary changes – it’s not that hard. Of all body types, people who gain weight their their midsection run the risk of storing the most visceral fat. Visceral fat is the more dangerous form of body fat as it tends to get packed through the middle of the body, around our vital organs. Needless to say, it’s important to do something about all that unwanted belly fat!

Foods to Avoid
Apples need to avoid the following foods:

  • Coffee, black tea, colas: it makes no difference if they’re unsweetened or not. Avoid them.
  • Refined, high-sugar carbohydrates. Keep in mind, this applies to many foods labeled as low fat/low sugar.
  • Fruit and fruit juices: A little bit of fresh fruit is ok, but this type should not eat fruit throughout the day.
  • Chocolate: It’s ok to have a square of dark chocolate a day, but not much more for your type

Apple Meal Sizes
Apples should eat about the same size meals every day. Think 3 square meals. They don’t have to be huge. You can snack if hungry.

Serving Sizes/Calories
You’re probably wondering how many calories you should eat, or how much food you should put on your plate. The answer is different depending on gender, activity level, natural metabolism, age, stress level, etc.  Instead of focusing on calories, focus on portion size.

Below is a sample meal plan for you to follow. If you really want to kickstart your body on the right track, try my Belly Burn Broth. If you’re looking for something with more of a detoxifying effect, follow my One Day Detox Routine.

Two Day Apple Shape Meal Plan


Day 1

Breakfast: 2 eggs, 1/4 avocado + 1 cup berries (blueberries, blackberries, raspberries)

Snack: Handful of walnuts

Lunch: Leafy green salad topped with salmon or chicken, with fresh or grilled veggies. Drizzled with olive oil.

Dinner: Spaghetti Squash Turkey Bolognese Casserole

Day 2

Breakfast: 1/2 c. oatmeal made with whole milk, cinnamon and walnuts

Snack: Fresh veggies with guacamole

Lunch: Bowl of chili (no bread) with side salad

Dinner: Cashew Chicken Stir Fry

 The Focus of Your Diet

You’ll notice the meal plan above is lower in sugar, moderate in fat and higher in protein. Most of the carbohydrates are a great source of fiber, which is excellent for your body, too!

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