There are thousands of diet programs and books designed to help people with losing weight, yet there is still obesity in the world, and disease rates are still on the rise. If current projections become real, nearly half of us will be obese by the year 2030. This was according to a study done by Harvard T.H. School of Public Health.
But what if the ideal diet was less about the food involved and more about the person? The endomorph diet might just be one option to consider for endomorphs. This diet breaks down daily meal doses based on your body type. While strong data lacks behind this diet, it seems to be making a huge comeback in today’s world of weight-loss solutions.
Three Main Body Types
An American psychologist, William Sheldon, classified people into 3 categories known as “soma types” back in the 1940s. These are referred to as:
As years passed, these body types have now become widely accepted as the three solid classifications for how bodies react and will grow based on diet and training.
Here are the three body types and how they are characterized.
Ectomorphs are typically skinny people. Their build is light, and they have lean muscle and small joints. Usually, ectomorphs have stringy muscles and long thin limbs. There is little width to their shoulders, and they tend to be thin as well.
Some Typical traits of ectomorph’s include:
- Small shoulders
- Fast metabolism
- Lean muscle mass
- Flat chest
- A small or delicate frame
- Classic hard gainer
- Hard to gain weight
It can be hard for ectomorphs to gain weight. Their metabolism is fast, and this means calories burn up quicker. They need larger amounts of calories to gain any weight. Any workouts should be short and intense with a focus on large muscle groups. Supplements should be taken. Ectomorphs might want to eat before bed to prevent muscle catabolism. Generally, fat is lost easily which mans cutting back to lean muscle is easier.
Mesomorph’s typically had larger bone structures. They have large muscles and an overall naturally more athletic physique. Mesomorphs have the best body form for bodybuilding. It’s easy to gain and lose weight. Because they are strong in nature, bodybuilding and building muscle are a lot easier.
Traits of a Mesomorph can include:
- Muscles are well defined
- Muscle gain is easy
- Fat gain is easier than with ectomorphs
Mesomorphs respond greatly to weight training. Gains are seen rapidly, even as a beginner. However, the downside is that mesomorphs gain fat easier than ectomorphs. This means they should watch their calorie intake more carefully. Cardio and weight training work best for mesomorphs.
This body type is typically soft and solid. Endomorphs typically will gain fat very easily. They are usually shorter in build and have thick legs and arms. They have strong muscles, especially in their upper legs. Endomorphs find they are great with leg exercises such as squats.
Traits of endomorphs can include:
- Fat and muscle are gained easily
- Slow metabolism
- Muscles aren’t well defined
- Hard to shed weight
- Round and soft body
- Generally short
- Have a “stocky” build
- Round physique
When it comes to any type of training, it can be easy for endomorphs to gain weight. Unfortunately, most of this weight will be fat rather than muscle. To keep fat gain at a minimum, endomorphs should always train with weights as well as cardio. Usually, supplements aren’t needed as long as there’s high protein in their diet.
What Should Endomorphs Eat?
Endomorphs have a slower metabolism therefore the paleo diet might be the best option. This popular diet regimen consists of healthy fat, fewer carbs, and more protein. This is ideal as those with an endomorph body type will convert carbs into fat a lot easier than those with another body type.
Some good sources of proteins and fats might include:
- Olive oil
- Macadamia nuts
- Egg yolk
- Fatty fish
Keep in mind though you don’t have to avoid carbs altogether. Carbs serve as an excellent source of energy, and, cutting them out too much, can cause sluggishness and fatigue. It’s important to choose the right types of carbs such as complex carbs. These can include vegetables or starchy vegetables such as tubers, potatoes, whole grains, fruits, and potatoes.
Limit your simple carb intake as well. These are foods that are high in calories and sugar. This leads to fat storage. Simple carbs might include white rice, white bread, cakes, pasta, and cookies.
Foods Endomorphs Should Avoid
As an endomorph, you are more sensitive to carbs and the effects they have on blood sugar. Simple carbs, such as white pasta and white bread, can cause spikes in blood sugar and then sudden drops causing you to be hungry faster leading to weight gain. Refined carbs cause weight gain and any body type, not just endomorphs, should steer clear of them. Steer clear of white rice, refined breads, muffins, cakes, sweetened yogurts, and chips.
Pass on foods that contain unhealthy fats including trans and saturated fats. These foods often contain a lot of calories and are low in nutrition. They can also be detrimental to overall health which can increase your risk of stroke and heart disease. Fried foods should be avoided and whole-milk products should be avoided as well too. Limit your overall intake of red meat, butter, and poultry that contains skin. Avoid baked goods and focus on eating healthy fats which are often found in plant foods and include olive oil, walnuts, avocados, and some fatty fish such as tuna and salmon.
Eating to Lose Weight
If you want to lose weight, endomorph diets aren’t all that bad. You’ll want to start by adjusting your macronutrient intake.
Macronutrients are the groups of food that give your body the energy it needs every day to function and include proteins, fats, and carbohydrates.
For the best results, macros for the endomorph should look like this:
- 30% of calorie intake should be from carbs
- 35% should be from protein
- 35% should be from fat
However, rather than making abrupt changes to your diet, you should consider starting slowly. Start by eliminating unhealthy carbs such as processed sugars, white rice, white bread, white pasta, and soft drinks. Replace with wild rice, brown rice, and leafy greens.
Whole grains are important because they contain dietary fiber, and this can take longer to digest. This allows you to feel fuller longer.
With protein, stick with high-quality protein and lean protein which can be found in tofu, chicken, and fish. Limit your saturated fat and trans fat intake. Stick with healthy monounsaturated fats which are often found in olive oil, nuts, and avocado.
How Many Calories Should Endomorphs Eat for Weight Loss?
No matter what your body type is, you want to make sure you aren’t consuming too many calories. You want to create a calorie deficit which will prompt the body to burn up fat that’s stored and use it for energy.
For endomorphs looking to lose weight, you want to create a caloric deficit of 200-500 calories a day.
Stay away from diets that are less than 1,200 calories a day as this is an insufficient number of calories and can put the body into a state of “starvation mode” and prompts the body to hold onto fat.
Diet Strategies for Endomorphs
Eliminating carbs completely is brutal to the body and to the mind. Any diet that’s restrictive like this will fail, as carbs have a place in our daily regimen.
If you’re looking for fat loss, insulin needs to be kept at bay during your inactive times of the day. Insulin drives carbs into liver tissue and muscle, and it’s also good for driving carbs into fat tissue.
To get the best of both, skip carbs at times that are farthest from sports activities or workouts. If you sit most of the day replace your carbs with healthy fats and make sure protein intake is constant.
This can mean eating a three-egg omelet with spinach as opposed to pancakes and waffles.
Eat Your Veggies
When it comes to curbing your giant appetite, choose foods that will fill you up without blowing all your calories for the day. This means eating foods high in fiber content that are also low in calories. This includes high fibrous and non-starchy vegetables such as broccoli, spinach, and kale. For a detailed look at which vegetables are the best check out this post!
Be present when you eat. Eat as slow as you can and take your time eating each one of your meals. By eating slower at each meal, you are giving amylase a little more time to break down all of the carbs you are putting into your mouth.
Make Protein a Priority
It takes the body a lot more time to digest proteins than it does to digest carbs or fats. Protein requires the most amount of energy. In fact, it can require as much as 30% of the body’s energy. What this means is you’ll burn 30% of calories found in protein you consume to digest it. Protein also helps preserve body mass.
Do Endomorphs Gain Muscle?
Because endomorphs have a slower metabolism, they tend to gain fat easier than other body types. However, having a balanced diet and workout routine in place, muscle can be built just as easily. If you’re looking to build muscle and bulk up, you can adjust calorie intake, make some tweaks to your diet, and develop a fitness routine.
Depending on your metabolism, weight, and diet, you may notice that it can take time to build muscle, but you’ll start noticing results within a few months.
If you’re looking to tone up rather than bulk up, you want your goal to be to burn body fat while ensuring any weight gain is lean muscle mass. This is achieved with a specific workout routine that’s ideal for your specific body type.
The Best Workout to Help Endomorphs Lose Weight
To help you lose weight as an endomorph, HIIT, or high-intensity interval training, might just be your best choice. This type of exercise can help burn both visceral and subcutaneous fat as opposed to other exercise techniques.
As you know, HIIT will have you training at high-intensity levels for a certain amount of time, following it with low-intensity training or resting and then repeating the process again. For instance, you might sprint for 60 seconds and then walk for 5 minutes and repeat this 3-5 times. For a detailed look at how cardio can help you lose weight click here!
Another important part of your exercise routine is strength training. Muscle will burn more calories than fat will. You should aim to exercise your muscles 3 days a week. This helps improve your metabolism and helps train the body to burn calories better.
Make sure you are working all major muscle groups for maximum effect.
Some great workouts you might consider incorporating into your routine can include squats, push-ups, pull-ups, sit-ups, lunges, and more. If you’re looking to add muscle mass, consider adding in free weights or a resistance band.
Free weight training can be important for losing weight as an endomorph too as it helps boost your metabolism for up to two days even after training. If you hit the gym 3 or 4 times a week, you’ll be giving your metabolism a perpetual boost.
The same goes for muscle building whether you want to bulk up or just want to tone up. The more muscle added, the faster your metabolism becomes and the less likely your body will store fat. This means you can reverse your body’s natural desire to store fat.
How Long Should Endomorphs Workout For?
To get your body to stay lean and in shape, you need to have a comprehensive workout plan. To get the best results, you should consider alternating between strength training, cardio, and HIIT training or free weight training. You should do cardio at least 3 or 4 days a week and strength training or free weight training on the other days. Cardio sessions should last anywhere from 30-60 minutes and HIIT sessions should last no more than 30 minutes.
While losing weight might seem like an uphill battle, it’s important to understand your individual body type. Knowing the unique challenges you might face, can help drop pounds while hitting fitness goals.