This pear-shaped diet food list is a great place for you to start eating right for your body if you tend to store unwanted body fat through your hips, thighs...and possibly lower belly (below your belly button). Chances are, you've probably got a fairly defined waist - which means you also probably have a healthy waist-to-hip ratio. This is great news!
That said, no one benefits from having too much unhealthy body fat hanging around on their body increasing inflammation, right?
So let's get to the nitty-gritty. Below is a list of just over 50 of the best foods for your pear-shaped body. Just as important as eating the foods from the list is knowing what portion of your plate should be carbohydrates, protein, and fat. All that information is given below, too!
Which Foods Are The Best For Pear-Shaped Bodies?
To understand which foods are the best for a pear-shaped body, you have to understand the hormones responsible for placing the fat around your hips, thighs, and lower belly in the first place.
Hormones are a tricky thing - and they change dramatically at different points in your life. In addition to regulating your temperature, mood, and digestion (among lots of other stuff), your hormones send messages to your body that say "store fat here!"
Estrogen, Progesterone + Fat Storage
You have myriad hormones pulsing throughout your body all the time. But one special hormone that stands out especially for women who tend to have more of a pear-shaped body type is estrogen.
Estrogen is a class of several sex hormones that works closely with another sex hormone called progesterone. There is plenty of research being done on why some women gain weight through their hips and thighs and others don't, many signs point in the direction that the ratio of estrogen to progesterone is out of balance; women with a pear-shaped body tend to have higher much higher estrogen levels in comparison to progesterone levels.
That's not to say that these women have excessive estrogen, but in relation to progesterone, it's too high. Some experts also refer to this as estrogen dominance.
The goal is to bring the estrogen to progesterone level back into balance. Estrogen can be used in the body properly, stored in our fat cells, or released through elimination. One approach to doing this is through diet. A few things a woman with excess fat through her hips, thighs and lower belly fat do to bring balance to these hormones is to:
- Read through the list below and eat those foods
- Cut back on excess dietary fat, especially dairy
- Cut back on alcohol and possibly caffeine, as both can increase circulating estrogen levels
The Pear-Shaped Diet Food List
Here is the list of foods ideal for your body. Pear-shaped bodies have more subcutaneous fat through their hips and thighs, which can be stubborn, so be patient. If you'd like to download the full list and tips from me, fill out the form below and I'll send it straight to you.
1 - Do an honest evaluation of your diet
- Are you eating foods most days of the week that are too high in sugar (more than 12 grams per serving)?
- Have you followed an extreme diet (such as keto for weight loss), or have you chronically dieted in the past?
- Do you eat ever eat too much before bedtime (2 hours or less before bed)?
- Do you eat fast food two times or more a week?
- Do you drink juices, sodas (including diet) once or more times a day?
- Do you frequently overeat?
If you answered YES to any of these, great news! You have room for improvement. Follow the guidelines in this download and start eating more of the foods listed.
2 - Start paying attention to the amount and types of protein, carbohydrates, and fats you eat
- An apple-shaped meal should typically consist of 50 - 55% carbohydrates, 25 - 30% protein, and 15 - 20% fat.
- Need more details on the macronutrients you should be eating?
3 - Eat these types of carbohydrates
You are a carb-type person. This doesn't mean that you should order a big bowl of pasta or eat a loaf of white bread every day, rather it means that your body thrives on the carbohydrates that are unrefined, loaded with nutrients, and filled with fiber. It's fiber that works the magic to push excess estrogens out of your body through elimination. If
- BERRIES (FRESH/FROZEN)
- SWEET POTATOES
- BRUSSELS SPROUTS
- SQUASH (ALL TYPES)
- ALL LEAFY GREENS
- OLD FASHIONED OATS
- All BEANS (EXCEPT FOR BAKED BEANS)
- ALL LENTILS
- LONG GRAIN RICE
- SPROUTED GRAIN BREAD
- AIR-POPPED POPCORN
4 - Eat these types of protein
You don't need to eat a ton of protein to maintain a healthy metabolism, but you do need to get some. The good news is the protein can come from non-animal sources, so if you're vegan or vegetarian, this is great news for you.
- ALL RAW OR LIGHTLY SALTED SEEDS
- ALL RAW OR UNSALTED NUTS
- TAHINI (SESAME PASTE)
- LEAN POULTRY
- VERY LEAN RED MEATS
- WHITE FISH
- WILD CAUGHT FATTY FISH
5 - Eat these types of fat
Fats are critical to everyone's diet, but you should focus on lower fat. You may notice that there is no dairy on your list. That's because dairy can trigger the hormones that promote fat storage through your pear-shaped body.
- AVOCADO OIL
- OLIVE OIL
- FLAXSEED OIL
- COCONUT OIL
- GROUND FLAXSEEDS
- CANNED COCONUT MILK
- NUT BUTTERS (UNSWEETENED)
- DARK CHOCOLATE (70% +)
Losing unhealthy fat won't happen overnight, but as I mentioned earlier, it does happen relatively quickly.
Stay consistent with your diet. Eat healthy foods. Don't diet or count calories. Rather focus on the foods that are going to turn your body's metabolism on and balance your hormones.