Unlock the Perfect Diet for Your Apple-Shaped Body: Ultimate Guide to Slimming and Toning

If you notice that most of your weight accumulates around your waist, you likely have what's commonly referred to as an "apple" body shape. This article will discuss what this means for your health and how to manage it effectively through diet and lifestyle changes.

Understanding Apple Body Shape

In scientific terms, fat that accumulates around the abdomen is called android fat. In contrast, fat that settles on the hips and thighs is known as gynoid fat. People with apple-shaped bodies, also known as android body types, tend to have a larger waist-to-hip ratio, meaning their waist is larger or close to equivalent in circumference to their hips.

How to Measure Your Waist-to-Hip Ratio (WHR)

Waist: Wrap the tape at your natural waist (usually just above the navel).
Hips: Measure around the widest part of your hips.

A WHR above the World Health Organization (WHO) cutoff (0.85 for women, 0.90 for men) indicates a central-fat pattern and higher cardiometabolic risk.

While WHR is handy, it doesn’t reveal how much fat surrounds your organs. To get precise data on your body composition-including the visceral-fat volumes common in apple shapes-schedule a BodySpec DEXA scan.

Health Implications of Apple Body Shape

While all body shapes are beautiful in their own way, the apple-types have a tougher time getting rid of stubborn belly fat since they tend to store more fat there compared to any other part of the body.

Numerous research studies have found that greater fat distribution around the midsection - an “apple” or “android” body type - may be linked with a higher risk of chronic disease and poor health outcomes. People with greater fat distribution in the stomach area (an apple shape) had a significantly higher risk of death from all causes than those with pear-shaped bodies.

In one study, women who had an apple body type - more fat in the midsection and less fat in the legs - were three times more likely to have heart disease than those with a pear body type. Interestingly, having a pear body type had a protective effect against heart disease, reducing risk by up to 40%.

Another study found that apple-shaped bodies were significantly associated with an increased risk of heart disease and type 2 diabetes, regardless of body mass index (BMI).

Men with more android fat had lower endothelial function, which leads to poorer blood flow in the body. They also had higher insulin resistance, blood lipid levels, and heart rates, suggesting worsened heart and metabolic health.

Excess weight around the midsection is significantly associated with a greater risk of heart disease. For every 10-cm (3.9-inch) increase in waist circumference, there was a 3% and 4% increased risk of heart disease for women and men, respectively.

Other negative health outcomes - such as kidney disease, lung and colorectal cancers, and even cognitive decline - are linked with central obesity (the presence of excess fat in the midsection).

It is important to understand why it is beneficial to reverse this body type for your health and concerns associated with weight gain. Weight that gets stored mainly in the abdominal area is called visceral fat. Visceral fat creates some concerns because it sits around vital organs and can cause pressure on those organs and also produce inflammation in the body. This excess fat storage can increase the risk for high blood pressure, high triglyceride levels, high blood sugar, high cholesterol, and further lead to diseases like heart disease and diabetes (also known as metabolic syndrome).

Of all body types, people who gain weight 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.

Factors Contributing to Apple Body Shape

Believe it or not, your hormones play a huge role in this type of body shape! Genetics also play a role in this, which is a little bit harder to control of course. An apple-shaped body’s fat distribution is often caused by excessively high cortisol levels, which increases your glucose (blood sugar) levels, resulting in an increase in insulin. Insulin is in charge of transporting the glucose into your cells for energy use or to be stored for later use as fat. Overtime if glucose levels remain high, your body will store the excess glucose as fat, and cause that stubborn midsection fat storage.

These hormone imbalances can occur from several things such as:

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Diets high in refined carbohydrates, added sugars, and saturated fats (think of highly processed foods and fast foods)
Not eating enough throughout your day
Unbalanced eating and inconsistent meal times
Minimal exercise or strength training
Metabolic disorders PCOS (polycystic ovarian syndrome)
Excessive caffeine consumption
Poor sleep
Stress
Excessive alcohol consumption
Smoking
Dehydration

Women with apple shaped body suffer from an excess of insulin and cortisol with fat storage around the abdomen and love handles,” says Dr. Tyrewala. Insulin processes sugars in your bloodstream converting them into energy that is either used up or stored as fat. However, excess sugar or carbs-processed foods, sugary drinks, ready-to-eat foods-can cause insulin resistance. A pre-diabetic condition, metabolic syndrome and Type 2 Diabetes are common health risks of apple shapes.

Dietary Strategies for Apple Body Shape

General Dietary Guidelines

The good news? Visceral fat is highly responsive to lifestyle change.

Fill half your plate with non-starchy veggies.
Aim for 25-30 g protein per meal.
Prioritize whole grains.
Mind added sugars and liquid calories.
Hydrate.

As insulin is produced in response to elevated blood glucose levels, the ideal diet is one that will not provoke a strong insulin response. Carbohydrates are the primary driver of insulin, so controlling carbohydrate intake and balancing it with both protein and healthy fats will improve insulin response. Each meal should have a balance of low-GL carbs (vegetables, beans, lentils), lean protein (chicken, turkey, fish) and healthy fats.

Foods to Avoid

Below we will review the most important types of food you should be avoiding in order to reverse an apple body shape.

Food Sensitivities: Any food that triggers a food sensitivity response. Food sensitivities increase inflammation and cortisol production. These foods will look different for everyone and it can be beneficial to recognize any food sensitivities you might have. A common food type that cause sensitivities is dairy.
Foods Containing Artificial Sweeteners, Fructose Sweeteners and High Fructose Corn Syrup (HFCS): These ingredients can increase appetite and cravings for additional sweets, which can lead to overeating and unwanted weight gain. Foods that consist of these ingredients are candy, soda, packaged sweets / baked goods, ice cream, and fruit juices.
High Refined Carbohydrate Foods: These foods tend to be low in fiber and high in saturated fat, and they increase blood glucose levels quickly, which disrupts hunger cues. Insulin levels dictate how many carbohydrates are stored as fat, so increased insulin levels especially overtime can increase fat storage in the abdomen. These foods will be things like chips, crackers, cookies, cakes, bagels, and cereals.
High Sugar "Health" Foods: These foods also spike insulin and disrupt fat burning processes in the body. Some examples of these “health” foods are protein bars, granola and granola bars, flavored yogurts, sweetened nut milks, and sports and energy drinks. Watch out for foods like these when grocery shopping because they tend to have a lot of added sugars, but are marketed to be “healthy”. Remember to always check the nutrition facts label!
Saturated Fats: Saturated fats are usually coined as “unhealthy fats” and can lead to more inflammation in the body, which can increase those cortisol levels and further lead to weight gain. Some examples of foods high in saturated fats are butter, coconut oil, cured meats, and fatty meats. Fast foods and fried foods are also very high in saturated fat.
High Sodium Foods: Having a diet high in sodium can cause bloating from water retention, as well as from increased thirst and fluid intake. It also puts you at risk for high blood pressure and further at risk for heart disease and diabetes. All of these things put stress on the body and create inflammation which begins the cascade for increased cortisol production and ultimately weight gain. High sodium foods are also those that are packaged and highly processed and typically high in calories, refined carbohydrates, saturated fats, and added sugars. Canned foods also contain a lot of sodium, so look for products that say “no salt added”, and always check the nutrition label.
Caffeine: Avoid caffeine in any form, from sodas to coffee.
Alcohol: Alcohol can be particularly tough on apple body shapes, consider it your "double whammy" food. Not only does it contain empty calories, it can also(the stress hormone) which causes your body to store fat around the mid-section because it throws your blood sugar out of whack. Alcohol also makes your blood sugar take a dive, which means it can increase hunger overall and bring on hunger attacks that apple types are already prone to. This means more snacking that packs on more calories (plus the calories from alcohol) while decreasing your ability to burn calories as efficiently.
Fructose-sweetened foods or high fructose corn syrup: These increase your appetite and cravings. High sugar foods such as sugar fruits (grapes, mangoes), flavored yogurts, Granola bars, energy drinks, juices and smoothies are typically low in fiber and can cause high inulin release.
Processed meats and luncheon meats: These are high in salt and cause water retention, besides a spike in estrogen levels because of the hormone content in the meats.
Harmful Fats: This includes hydrogenated oils, partially hydrogenated oils, shortening, margarine and inflammatory fats, including most vegetable oils (sunflower, safflower), cotton seed oil and palm oil.

Healthy Swaps & Foods for Apple Body Shapes

Here is a list of tips you can implement to help reverse an apple body shape. You don’t have to implement every single one, but pick at least a few items from this list, the more the better.

Instead of using butter to cook, try olive or canola oil.
Canned tuna and salmon in water are packed with healthy fats and protein and take no time to cook. Add these to a salad or sandwich for a quick meal.
Try peanut butter (or any nut butter) with berries for dessert.
When craving something sweet, grab fruit instead of packaged baked goods.
Opt for lean proteins like chicken, turkey, and fish instead of beef.
Add vegetarian plant proteins to your meals - they are low in saturated fat and provide lots of fiber.
Cut the visible fat off of meat when preparing it.
Instead of over-salting your foods and meals when cooking, try to season them with a lot of herbs and spices that contain no added salt. Lemon or lime juice is also a great touch.
Squeeze lemon in your water or sparkling water as an alternative to sugary beverages.
Investigate any food sensitivities you may have with a doctor or dietitian.
Always check nutrition facts labels for ingredients, sometimes packaging is sneaky.
Use portion control at meals in order to balance fats, carbs, and protein.
Make your lunch the night before work in order to avoid eating out or undereating during your work day.
Set aside time one day in your week for meal prepping in order to plan ahead and save time.
Drink plenty of water throughout the day.

Top Foods to Include in Your Diet

Here are the top foods you should eat if you have an apple shape and are trying to reverse it.

Foods that contain healthy amounts of fat, protein, and fiber such as raw Brazil nuts, almonds, walnuts, and pumpkin seeds.
Fats that help increase leptin release, suppress appetite and lower insulin such as extra virgin olive oil and egg yolks.
Foods that assist in lowering blood sugar including fenugreek seeds, chia seeds, oat bran, and flaxseeds.
Foods that improve insulin sensitivity including cinnamon, fish oil, and blueberries.
Foods that contain ursolic acid and EGCG such as Fuji apples.
Foods that contain phosphatidylserine, which lowers cortisol is packed with fiber to stabilize insulin. Food sources that contain phosphatidylserine include soy and egg yolks.
Foods that lower cortisol and blood pressure including dark chocolate (70% or higher) and whey protein.
Foods high in complex carbohydrates versus simple carbohydrates are typically higher in fiber and nutrients and will have less of an impact on spiking your blood sugar.
Foods with monounsaturated and polyunsaturated fats. Especially omega-3 fatty acids which help reduce inflammation and stress upon the body, and are found in fatty fish, nuts, and seeds.
Organic dairy/meat products: Since these are not injected with hormones they can reduce your hormone exposure.
Green leafy vegetables and beetroot: Super beneficial for pear shaped body. These high fiber veggies get rid of excess bad estrogen and are high fiber as well. They also support healthy liver function, aiding estrogen detoxifcation.
Bean sprouts: These contain high levels of glucaric acid (350mg/100g) that interferes with the reabsorption of estrogen from the gastrointestinal tract.

Tips For Incorporating Apple Shape Friendly Foods Into Your Diet

For a quick and easy snack grab about a handful of nuts, like almonds.
A few pieces of dark chocolate without a ton of added sugars for dessert is a great way to curb your sweet tooth craving.
Swap out white bread products for whole grain bread products, for example quinoa, brown rice, and whole wheat/nut/seed breads.
Fuji apples with nut butter is a great snack. It incorporates healthy fats, carbohydrates, and fiber all at once.
Top your oatmeal with blueberries, walnuts, and cinnamon to add extra flavor and nutrients.
Boil some eggs early in your week to create an easy grab and go snack. Or, slice them up with some avocado for breakfast.
Make your own salad dressing using olive oil, lemon juice, and herbs. Premade salad dressings can contain a lot of added sugars.
Add chia or flax seeds to smoothies or yogurt.
Prepare balanced meals three times a day with protein, fat, and complex carbohydrates.
Eat lots of color! Vegetables and fruits contain fiber and antioxidants which reduce toxic substances that produce inflammation and harm for our bodies.
Choose one day to plan ahead in your week. Preparing snacks and meals ahead of time will make it easier to grab and eat on the go.

Being mindful of your diet and understanding your preferences will help you better incorporate and substitute these foods into your diet. It will also be very important to eat consistently everyday and control portion sizes. Eating 3 meals a day with 2 snacks will better help stabilize your blood sugar and curb cravings that might cause you to overeat. Skipping meals and waiting to eat until later in the day can actually cause our body to enter “starvation mode” and start to store fat instead of using it for energy.

Sample Meal Plan

You'll notice the meal plan above is lower in sugar, moderate in fat and higher in protein.

Breakfast: 1/2 c.
Lunch: Leafy green salad topped with salmon or chicken, with fresh or grilled veggies.

Meal Suggestions

The following meal suggestions are ideal for reducing inflammation and combating insulin resistance.

Protein smoothie: 1 scoop grass-fed whey protein powder, 8 oz. unsweetened almond milk, ½ frozen banana, 1 Tbsp.
3 oz.
4 oz.
4 oz.
Sliced cucumber and jicama with 2 Tbsp.
8 oz. unsweetened almond milk with cinnamon (improves blood sugar control), 1 Tbsp.

Exercise Recommendations

Exercise is another key factor for abdominal fat loss, and also beneficial for reducing the risk for other metabolic diseases such as cardiovascular disease and diabetes. Targeting specific areas of the body, like the glutes, hamstrings, core, and upper back focuses on major muscle groups that can help with burning more calories. Overall, focusing on strength training for all parts of the body and healthy levels of cardio, will target fat loss throughout the entire body.

Consider the following types of exercises for targeting abdominal fat loss, which will help with reversing an apple body shape.

Interval training or high intensity interval training (HIIT) - short bursts of higher intensity exercise like running for 30 seconds followed by 1-2 minute recovery periods of walking or less intense activity
Prolonged cardio (around 45 minutes) - brisk walking, jogging/running, elliptical, training, etc.
Resistance/strength training
Yoga and Pilates are also great for reducing stress

Overall, it is important to tailor your workouts to what is most comfortable and feasible for you and your schedule. Overworking your body through too many hours and too high of an intensity of exercise can actually have a negative impact on your body. When you exercise your body is in a stressed state and will release cortisol in response to this, which is usually short term and a normal and healthy response. Although exacerbating this leads to excessive cortisol levels and inflammation within the body. Aiming for 150-200 minutes (or at least 30 minutes 5 days per week) of low to moderate intensity exercise per week and developing a routine that works for you can be a great place to aim for and start at.

Lunges and squats for the lower body. Avoid lower body weightlifting. If you have apple shaped body, your legs are your best asset, slender and long. You’ll have more fat around your middle and arms.

Additional Tips for a Healthier Lifestyle

Success at losing weight and keeping it off requires a combination of proper nutrition, exercise, adequate quality sleep and stress management. These four items work together to balance hormones so that appetite and fullness cues are easier to recognize and energy levels are steady.

Perfect Snacks Ironically, apples are the perfect snack for apple body-types! They are high in fiber, very filling and very portable. Sports bars and granola bars are a no-no -- since their high-carb load can send your blood sugar soaring, then crashing later. Include a wide variety of apples to avoid boredom -- some of my favorites include, pink lady and gala. Top your apple with a pinch of cinnamon or 1 tablespoon of your favorite nut butter. Zero in on high-fiber foods that you can turn into fast snacks, like mashed avocado with cilantro and a pinch of cumin,or a handful of high-fiber nuts like almonds. Other great snacks include celery sticks with hummus or nut butter or 1 piece of fresh citrus like orange, clementine or.

Lessons from Ancient Ayurveda

Ayurveda, the ancient "life science" and healing system from India has quite a bit of good sound advice for eating for different body shapes. The apple shape in Ayurveda is called the "Fire Type" or "Pitta." Pittas have a passionate nature, sharp hunger and tend to like spicy foods. While spicy foods can be great for weight loss, they can also aggravate stomach ailments that most pittas suffer from like GERD or IBS.

Soothing, fire-quenching foods for Pittas (when they are off-balance) include sweet fruits, such as grapes, cherries, melons, avocados, coconuts, pomegranates, mangos, and sweet, fully-ripened oranges, pineapples and plums. Favor asparagus, cucumbers, green leafy vegetables, pumpkins, broccoli, cauliflower, celery, lettuce, green beans and zucchini.

Cooling dill, cilantro and fennel make great teas and can be used to sprinkle on foods for extra flavor. If you're Pitta like me, and need to re-balance or shed a few pounds, temporarily reduce foods that aggravate your fiery nature like hot peppers, tomatoes, carrots, beets, onions, garlic, radishes and heat-building spices like cayenne, ginger, black pepper just until you feel like your old self.

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