Dash, Keto, Paleo, oh my! What diet is right for me?

Your body type is a crucial factor in your wellness and risk of serious disease. All humans fall roughly into one of three types: apple, pear/triangle, and chili pepper according to an article on Fitday.com.

Apple – This body type tends to gain weight in the upper part of the body and has the greatest risk of cardiovascular and endocrine disorders (like kidney stones).

Pear/Triangle – This body type has a small upper and larger lower body and is more common for women. Pear/triangles have difficulty losing weight in their butt and thighs.

Chili Pepper – This body type is proportional on the top and bottom and doesn’t tend to gain weight easily. Even thin chili peppers however, are still at risk for high blood pressure and Type 2 diabetes.


What diet is right for me?

Dieting is a $65 billion industry annually and fiercely competitive and each year we see new diets that promise to finally melt away our stubborn fat, but do any of them work? We reviewed recent articles and reports about weight loss methods from thehealthsite.com, webmd.com, health.com, and everydayhealth.com and here is what we found*:

Benefits What to Eat Who Does it Work for?
DASH Reduce blood pressure, hypertension, and improves cognitive function. Fruits, vegetables, whole grains, fish, and poultry. With its emphasis on heart-healthy foods, this is a good option for apple body types.
Juice cleanse Reduce appetite, eliminate harmful foods from gut like dairy, wheat, gluten, etc. Organic fruits and vegetables reduced to liquid form. No one. Once solid foods are reintroduced, the weight will be regained (if it was lost). Lacks protein and fiber, which promotes gut health.
Keto Fast weight loss. Restrict carbs and eat high-fat foods. No one. The eating restrictions are too severe to sustain basic activities. Increases risk of heart disease for all body types.
Macrobiotic Weight loss. Whole grains, fruits, and vegetables Rigid guidelines and nutritional deficiencies make it unsustainable, particularly for pear/triangles and chili peppers.
Mediterranean Reduce risk of heart disease, strokes, and dementia. Flexible and reasonable regimen. Fruits, vegetables, fish, olive oil, nuts, grains and red wine. With its emphasis on heart-healthy foods, this is a good option for apple body types but is a good option for all.
Paleo Weight loss. Straight-forward guidelines. Food that early humans ate: fish, lean meats, non-starchy vegetables and nuts. Pear/triangles and chili peppers will do best with this, but It is difficult to maintain. Results will be poor for people that don’t exercise regularly.
Pills and teas Rapid loss of water weight. Very little No one. Water weight is lost temporarily, but not actual fat.
Raw Eat as much as you want. Organic raw and vegetarian (food that is cooked or heated to no more than 118 degrees F). Very few. Lacks many important nutrients for all body types.
Volumetrics Feel full while eating fewer calories. Foods with more water like fruits and vegetables. Good for apples and pear/triangles, but only sustainable for people that prefer to cook at home.
Zone Weight loss and a metabolism reset. Reduce risk of heart disease and Type 2 diabetes. 30% protein, 30% fat, 40% carbohydrates. Recommended for apples and pear/triangles but has a restrictive diet/lifestyle and is light on important nutrients.

Most of these diets involve some risk. Rapid weight loss or extreme changes in food intake can do the body more harm than good. And if you have ever regained weight, you know that it is progressively harder to lose it again.


Regardless of your body type, moderation, balance, and a long-term commitment is the only way to lose weight and keep it off. According to the CDC, reducing portion sizes and an emphasis on healthy carbohydrates and protein are crucial. Consume less saturated fat, sodium and sugar. Increase water consumption to at least 8 cups a day. 


Do you know your body type?

Most of us can tell by looking in the mirror but understanding the details of where weight sits on your body will help you make a better decision about what diet is right for you. A full body surface scan from the Fit3D ProScanner takes thousands of measurements of joints, landmarks, circumferences, volumes, surface areas, contours, etc. in 35 seconds. And the results are much more comprehensive than other methods. In less than 4 minutes, you will receive a complete picture of your body composition, a posture analysis, and body shape rating.

Fit3D has deployed more than 1,000 body scanners around the world. If you want to find the one nearest you, go to www.fit3d.com/locations.

*Always consult your physician before beginning any diet program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate nutrition and wellness prescription.