Diet For the 3 Body Types Prone to Weight Gain

Diet for the 3 Body Types Prone to Weight Gain

A personalised diet plan usually involves a lot of experimenting through trial-and-error. The greater challenge is to achieve a diet that you can sustain in the long term with foods that you can enjoy and most conveniently obtain.

There are certain categories of food that you can fuel your body with for correction and regulation of the body systems, depending on your body type and metabolism.

There are three main body types associated with obesity. Although you may NOT be overweight, there are a group of us who experience sluggishness, fatigue and suboptimal health conditions and may be interested in resetting your metabolism with diets that suit your body type.

Most of the time, the way our body metabolises the food we eat and the response of the system is influenced by one dominant gland.


Physical Observation

Weight gain around the waist

Other Observations

Fatigue, distension, easily cold limbs


Sweets, starches, caffeine

Diet Guide

Plenty of protein (e.g. chicken, fish, eggs, milk, yogurt, cheese), leafy vegetables, complex carbohydrates (e.g. brown rice, whole wheat, rye, millet, quinoa, sweet potatoes)


Simple carbohydrates (e.g. white rice, white bread, pasta), sweets, sweet fruits (e.g. grapes, mangoes)

Snack Options

Protein (e.g. hard-boiled eggs, almonds)


Physical Observation

Weight gain on upper body

Other Observations

Easily irritable, predisposed to hypertension, more sensitive to stressors


Greasy, sour and salty foods, alcohol, red meat

Diet Guide

Light meals all day – steamed food, chicken, fish, fresh vegetables, whole grains, fruits, non-fat dairy, legumes, minimal caffeine and sugar


Red meat, high-fat foods, alcohol, salty foods, shellfish

Snack Options

Mineral water, parsley tea, vegetable soup


Physical Observation

Weight gain all around

Other Observations

Tired at night, weaker immunity, joint pain, lower sex drive, difficulty digesting at night


Dairy, creamy foods

Diet Guide

Heavy breakfast, moderate lunch, light dinner – Animal proteins (e.g. beef, lamb, chicken, eggs, fish, pork, shellfish), plenty of vegetables, whole grains in moderation, fruits in moderation


Dairy, sugar, caffeine, having supper

Snack Options

Cooked meat

*If you´ve had cosmetic or reconstructive surgery, you must base the observations according to what you looked like before surgery.

The diet guide serves to provide information to the foods your body adapt better to, and what foods to eat more of to nourish the body and avoid overstimulation of the wrong metabolic system.

Every individual is unique and you may even have 2 dominant imbalances. It is often best to consult your physician to determine your body type more accurately and ascertain a diet plan that is most suitable for your needs.

After the metabolism has been reset, it is recommended to reintroduce foods in moderation to your diet to maintain a balanced diet.

Article by Physician Victoria Tan

Note: Information provided is not a substitute for a physician or any form of medical care. Individual symptoms differ due to different body constitutions and diagnosis. One should consult a licensed TCM practitioner for accurate diagnosis and treatment.


Physician Victoria Tan

TCM Physician,

Lead (Product Innovation and Development)

-Masters Of Science In Pharmaceutical Sciences And Technology, NUS
-Double Degree Valedictorian (1st Class): Bachelor Of Science In Biomedical Sciences & Bachelor Of Medicine (Chinese Medicine), NTU And Beijing University Of Chinese Medicine

Physician Victoria Tan is a scholarship recipient of Ngee Ann Kongsi Tertiary Scholarship, Beijing University of Chinese Medicine Foreign Students Scholarship in her undergraduate days, and the Valedictorian of her batch in NTU.

She went on to receive a graduate scholarship by the Academy of Chinese Medicine, Singapore and completed her Masters with NUS.

Physician Victoria co-authored with A*STAR and is involved in clinical research, working alongside western medical counterparts to further the integration of TCM in public hospitals.

The youngest clinical mentor incorporated by the Singapore TCM Academy and a TCM trainer, Victoria can be seen sharing TCM knowledge and professional advice through various media.

Her amiable personality and professionalism have won her patients’ trust in her craft.

Physician Tan’s expertise: Internal Disorders, Pain & Injury Management, Fertility Planning, Facial, Skin and Eye Disorders, Weight Management, Endocrine Conditions


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