Endomorph Body Type Female Diet

Master Foundational Nutrition Habits


The following simple and accessible strategies can help most people reach their goals. Try these for yourself or your clients first.

Consume mostly whole foods. Whole foods include fresh fruits and vegetables, whole grains, beans and legumes, whole fresh cuts of meat and poultry, seafood, and nuts and seeds. Choose whole foods over processed ones whenever possible, aiming to make small improvements to each mealrather than doing a giant overhaul all at once. For example, can you add more veggies to your fast food sandwich? How about eating a side salad with dinner? Before you reach for a crunchy, processed snack food, consider whether crunchy fruit , veggies , or nuts could hit the spot.

Eat slowly. This practice will help you become more aware of what you eat, how much you eat, and why. Youll also learn to eat lessautomaticallybecause youll tune into your natural fullness cues. To do so: slow down as much as you can. Before you dig in, notice what you have chosen. Take a bite. Chew slowly. Take in the scent, texture, taste, and temperature. Put your utensils down or take a sip of water. Then have another bite as you attempt to slow down and savor the meal. And dont worry if you find it challenging to slow down. Just like all new habits, this takes practice.

The Endomorph Training Plan

Now that you know how important diet is for you, its time to discuss the second piece of the puzzle training.

As an endo, your body does not want to be lean and muscular. It wants to stay comfortable and be round and soft. Getting it to do what you want will require dedication, consistency, and a shit ton of hard work.

But if you do it, you can virtually reset your body type to be geared more towards a different one.

Rule #1 for any endomorph is to move more. Inactivity is your nemesis and living a sedentary life is the devil. Strength training is your savior and without it, you may live the rest of your life looking like one of the Teletubbies.

Your goal should be to reduce body fat, not weight. And the absolute best way to shed fat is to build lean muscle. This is done through progressive strength training.

Our 90-Day Transformation Program, The Fit Dad Blueprint, includes 4 separate strength training programs so you can get started immediately if youre a newbie to fitness or if youve been training for years.

How To Work Out Based On Your Specific Body Type

In addition to food choices, a body type diet also advises letting your somatotype guide you toward the ideal workout for you. One caveat, though: This doesnt mean you should limit yourself. These may be the things that youre good at, but we dont want to stop people from doing the things they love, says Catudal.

Ectomorph You may find you gravitate toward endurance sports, like running, but adding resistance training can help you build toned, lean muscles and lower injury risk. High intensity interval training is effective because it trains both your anaerobic and aerobic cardio systems, as well as building strength and muscle.

Mesomorph You tend to build muscle easily, and sports that require quick bursts of strength and power tend to come easy. But its also easy for you to hit fitness plateaus. Keep in mind that varying your workouts, doing workouts that vary in intensity , and changing your workout routine every few months can all help to avoid those plateaus and keep you in your best shape, Catudal says.

Endomorph Adding HIIT workouts to your training routine once stamina and endurance increase is a great way to stimulate extra fat burning that continues even after your workouts.

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Disadvantages Of The Body Type Diet

Many experts disagree that there is enough data to support a body type diet. Theres just no research out there on using your somatotype to define your diet, says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California. While it may point to how easily you can lose weight , she says, in terms of body type, the only type that matters for your diet is whether youre an apple versus pear.

Pears have a smaller waist compared with their larger hips and thighs. Apples have a larger midsection defined as a waistline of more than 35 inches for women and 40 inches for men which is associated with a greater risk of metabolic syndrome, according to the American Heart Association. When you carry weight around your belly, youre likely less responsive to insulin compared with someone who carries weight more diffusely throughout their body, says Dr. Jampolis.

On this plan, apples would be advised to limit grains and starchy carbs to help improve insulin sensitivity. This is true whether youd describe yourself with any body type, she says, adding that even ectomorphs who have a bigger belly are at risk for health problems.

What Should Mesomorphs Eat

Paleo Diet Endomorph

Mesomorphs should still follow a diet with adequate protein and calorie intake. Adjustments in the breakdown of calorie content can be tailored to specific body composition or performance goals. The key here is to eat a balanced diet of whole foods. A sample caloric breakdown could be 30% protein, 30% fat and 40% carbohydrates.

A few whole foods that should be a part of an mesomorph diet are:

  • Protein
  • Dairy
  • Whole grains
  • Vegetables
  • Fruits

Tips for Mesomorphs

Even though mesomorphs may be more blessed than others its still important to follow some rough guidelines and tips that will help you to stay at peak performance. Here are a few rough rules to follow below.

Diet: Mesomorphs have a little more flexibility in dietary choices. A simple rule to follow is to avoid having multiple meals or days of unhealthy foods. Try to stick with a normal feeding schedule that works best for you.

Cardio: Because mesomorphs can lose fat rather easily, cardio can be a mixture of steady state and high-intensity. Try walking on a treadmill or riding a stationary bike for 30 minutes at a moderate pace a 2-3 times a week plus two 20-minute sessions of HIIT interval training spread over the week.

Exercise: Mesomorph workout planning should be based on specific goals. Look for training programs that fit your desired end goals and stick with them. Aim for programs that last 8-12 weeks with specific goals like gaining X amount of muscle, improving 1 rep max or getting shredded for summer.

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What Is An Endomorph

The classification of different body types was introduced in the 1940s by American researcher and psychologist William Sheldon. Through his research he concluded that, based on our skeletal frame and body composition, we all have inherited body types that determine whether were leaner, heavier, or somewhere in between. Because of this inherited body type, reaching weight loss and fitness goals often requires an individualized program.

Endomorphs are said to have a higher percentage of body fat with less muscle mass. Theyre often heavier and rounder, but not necessarily obese. Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types. Endomorphs must carefully watch their food intake to ensure they dont consume more calories than they burn. Other characteristics include a larger frame and an inability to drop weight.

These characteristics differ from the other two body types: ectomorph and mesomorph. People with an ectomorph somatotype have higher metabolisms, which means they can eat more and gain little weight. They also have smaller joints, a smaller body size, and a narrower frame.

The mesomorph somatotype, on the other hand, is in between ectomorph and endomorph. These individuals may have a larger skeletal frame, but a lower percentage of body fat. They can typically gain muscle and lose weight easily.

Endomorph Women Vs Endomorph Men

The main difference between female and male endomorphs is the way in which their bodies store fat.

Endomorph or not, women naturally have a higher percentage of body fat than men. Whereas mens bodies need only 3% of body fat to function properly, womens bodies need 12%.

When they gain weight, endomorph females tend to store it around the hips, buttocks, and thighs. This gives them the pear shape thats become synonymous with the endomorph body type.

On the other hand, endomorph males typically store excess weight in the belly area. This occurs due to a major difference in the skeletal frame.

You see, mens bodies are genetically equipped to support more muscle mass, which is why they have a larger frame. Meanwhile, women have naturally wider hips to allow for pelvis expansion during pregnancy.

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What Should An Endomorph Eat To Lose Weight

To successfully lose weight as an endomorph, you should adjust your intake of macronutrients.

Macronutrients are the three main groups of foods that provide your body with the energy it needs to function: protein, carbohydrates, and fats.

For optimal results, the endomorph macros look like this: 30% of your daily calorie intake should come from carbohydrates, 35% from high-quality protein, and another 35% from fat.

Depending on your body goals, you can get even more energy from fat while further reducing your carb intake .

But rather than making abrupt dietary changes, you should lower your carbohydrate intake gradually.

Start by removing all unhealthy carbs from your diet, including processed sugars, soft drinks, and refined-grain products like white rice, white pasta, and white bread. Replace them with non-starchy vegetables like leafy greens and whole grains like brown rice and wild rice.

Whole grains are particularly important as they contain plenty of dietary fiber, which takes longer to digest, making you feel full for longer periods of time.

As far as protein is concerned, you should always go for high-quality, lean protein commonly found in chicken, fish, and tofu. At the same time, limit your intake of trans fats and saturated fats in favor of healthy monounsaturated fats found in dietary oils , avocado, and nuts.

How To Train If You’re An Endomorph Body Type

What to eat as an ENDOMORPH for fat loss |Diet for endomorphs (not zero carbs)

Slogging away at steady-state cardio isnt the solution if you’re an endomorph body type. The focus should be on burning fat through a combination of cardio AND weight training.

Interval-based conditioning, utilizing exercises that tax the entire body , will help you strip away body fat.

The goal is to get your body burning as much fuel as possible during your training sessions and to continue maximizing that calorie burn long after you’ve finished.

As an endomorph, you do have to work at achieving results, but on the bright side, you tend to be naturally strong with an inclination for endurance.

You excel at movements that require power and bodyweight force. So, do try to incorporate exercises and workouts that allow you to push your boundaries in those areas.

A sport like martial arts, for example, is a perfect complement to your program. It’s challenging but also helps you break out of the monotony of typical strength training or cardio.

When you’re not working out, aim to be active. Opt for walks, yoga, bike ridesanything to get your body moving and burning calories while you’re “off”.

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Workouts & Diet Plans For Ectomorph Mesomorph And Endomorph Body Types:

There are some interesting facts related to these body types. You might have come across some people who eat a lot but still maintain a perfect look and people who always maintain a good diet chart end up looking round- shaped. This depicts that whether you follow specific diet choices or not they always fall behind your body type. No matter what body type you are, you still have plenty of methods to shape your look, and this is gained by working out according to your body type.

According to physiologists, your body type fall into three categories- Ectomorph, Mesomorph and Endomorph. Ectomorphs are usually tall and thin and can eat whatever they want to. Mesomorphs are typically muscular and have less percentage of fat. Endomorphs generally have round shaped body, and they find it difficult to lose fat/ weight. All these body types are genetically predetermined, and all of us fall into one of these categories. We can maintain the bodys metabolic activities with the right exercise and healthy diet.

Check out some workout and diet tips you need to follow according to your body type.

How Do You Know What Body Type You Are

You can tell what your dominant body type is by looking in the mirror to check for some tell-tale physical markers. A good way to realize what your body type is, is to think back to your childhood or teen years. Recalling what your body looked like in the past is important because it would be more aligned to your original body type rather than your body type after decades of making various decisions regarding diet and exercise.

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What Should Ectomorphs Eat

To match the goals of most ectomorphs in putting on some size, these hard gainers should have diets that contain a more than sufficient number of calories. With metabolisms that seem to incinerate anything thrown into the body these people shouldn’t be concerned with following a strict low carb or low calorie diet.

There are some products on the market like mass gainer powders that will help to boost caloric intake without having to stuff your face throughout the day making it easier to hit your target consumption. Protein intake should remain at at least 1 gram per pound of bodyweight in order to provide the protein necessary to build new muscle through the process of muscle protein synthesis . Protein intake and calorie intake in general should take place throughout the day to aid the process of weight gain. Slow digesting protein shakes at night can be a great way to get some gains in your sleep. Ideally ectomorphs should eat at an energy surplus, meaning consumption of more calories than theyre burning.

The main types of foods that should be in an ectomorph diet are:

  • Protein
  • Dairy
  • Whole grains
  • Vegetables
  • Fruits

Tips for Ectomorphs

Diet: Lucky them, ectomorphs can eat some of the most delicious foods with worrying about consuming too many calories. Shoot for whole foods that are calorie dense that are packed with protein such as peanut butter, whole milk and sometimes even mass gainers if having trouble eating enough calories.

The Endomorph Body Type

Week 1 Mesomorph female diet plan

This is one of the three main somatotypes. They main characteristics of people with this body type is that:

  • They have a larger bone structure and are curvier. This is to say they have bigger bone structure.
  • They have a propensity to store fat.
  • They have a wide waistline.
  • They have little muscle definition.
  • They have a slow metabolism.
  • They have soft round bodies
  • They have smaller upper bodies.
  • They carry most of their weight in the lower abdomen.

Do you think you might have the endomorph body type? BetterMe app offers endomorph meal plans and healthy meal ideas to boost your metabolism! Try using the app to experience how its like to fuel and train your body according to its needs!

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Disadvantages Of The Endomorph Diet

Besides there being a lack of large, long-term studies on the endomorph diet and the body type diet as a whole, this eating plan can pose some challenges that may prove insurmountable for some people.

First comes the hurdle of cutting carbs.

Because of a potential overproduction of insulin, your body likely doesnt manage carbs as well as the other body types. I tell patients to eat lower levels of carbs and more healthy fats, particularly monounsaturated fatty acids, says Jampolis. Examples of monounsaturated fats are nuts, avocado, and olive oil, according to Medline Plus. Its also especially important to make most or all grains whole grain, she says.

The problem arises because while its easy to tell someone to eat less bread, rice, pasta, crackers, and potatoes, it can be more difficult to put the rule into practice, especially if youre accustomed to eating this way. That may make this type of diet more difficult to stick to for some folks. For instance, while a past study found that people with type 2 diabetes who followed a low-carb diet lost weight and were able to lower their insulin medication, they also discovered that they were unlikely to stick to the diet after six months.

Next Steps: Body Type Eating

Body typing can help to tell us the metabolic differences between individuals. It can provide information about eating habits and how a body may respond to food intake. Both volume of food intake and food type. Once you have established body type, its important to adjust nutrient intake accordingly. This will ultimately help your clients eat the right amounts to help them reach their body composition and fitness goals.

It isnt always as simple as eating less and moving more. You cant just exercise away the calories you consume, especially as you get older. There is quite a bit more to it than that. However, there are tools to help determine calorie needs. But its important to remember that these provide a baseline. Our bodies are not calculators. They are ever-changing. As the body changes, its nutritional needs change right along with it.

Experiment and work through an eating plan with your clients. Progress involves trial and error. It isnt a straight path to success. There are ups and downs. Some days you take a step forward. Other days you take a step back. Its all a journey and finding what works best for your body. Remind your clients that they know their body the best and encourage them to provide feedback as you dial in a nutrition plan that works best for their body.

Interested in taking your knowledge of nutrition to the next level? Check out the ISSA Nutrition Specialist program to earn your nutrition certification from the comfort of your own home.

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