Eat Right for Your Body Type

The Chili Pepper

Fat is like real estate: It's all about location. Whether you're an apple (round in the middle), a pear (bigger on the bottom), or a chili pepper (narrow all over), losing weight is not one size fits all. "Your body type is the key to figuring out the best diet and exercise program," says Marie Savard, MD, an ABC News medical contributor. Find your shape along with the eating plan that will help you make the most of it.

Chili peppers have a narrow shape with no real difference between the size of their hips, waists, and shoulders. When peppers gain weight, it's usually around the middle, putting them at an increased risk for heart disease and diabetes, Dr. Savard says.

This plan is about eating for health. "Peppers do well on a diet that incorporates healthy fats, which may decrease the risk of cardiovascular problems," says Neva Cochran, RD, a dietitian and nutrition consultant based in Dallas. She recommends eating fish, olive oil, nuts, lean protein, and complex carbohydrates, such as fruits, veggies, and beans.

In addition, "strength training can help to create curves and definition by building muscle," says Lisa Dorfman, RD, a sports nutritionist and adjunct professor at the University of Miami. She suggests two weight-training sessions a week involving heavier weights and low repetitions, which will help to tone and shape your entire body. Mix up your lifting routines with a few days of moderate-intensity cardio to keep your heart healthy and boost your endurance.

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

1 cup light yogurt
1 peach