The endomorph diet is a type of diet recommended for people with an endomorph body type. Endomorph body type are people who are generally more prone to gain weight and need to put more effort to lose weight. These individuals can easily gain weight by consuming high amounts of fat and carbohydrates and may also need to exercise to increase muscle mass.
The endomorph diet is characterized by its high protein, low fat and low carbohydrate content. This diet is designed to help boost one’s metabolism and reduce body fat. This type of diet includes lean sources of protein (for example, chicken, turkey, fish, eggs and low-fat dairy products) and fibrous vegetables (for example, leafy greens such as broccoli, spinach and kale).
The endomorph diet may also include high-intensity interval training (HIIT) as well as high-intensity exercise. HIIT is a training program consisting of short-term, intense exercises and is an effective method for burning body fat.
However, like any diet, the endomorph diet can vary according to a person’s age, gender, weight, health status, and lifestyle. For this reason, it would be beneficial to consult with a nutritionist who specializes in diet.
What is an endomorph body type?
In the 1940s, a psychologist and doctor named William H. Sheldon developed a new method of somatotyping that divided human bodies into three different groups based on their appearance:
endomorphs
It is typically described as round, soft or curvy and has a high amount of body fat.
People with an endomorph body type tend to have a slow metabolism, making it easier for them to gain weight and harder to lose weight. This also inhibits muscle growth. However, following a specific diet and exercise plan can often help people with endomorphic bodies meet and maintain their health goals.
People with endomorphic bodies may need to control more carefully what they eat, when they eat, and how much they eat. They usually have a larger build and carry more weight, so they may be more prone to inactivity.
People with an endomorph body type may also find it difficult to gain muscle mass, as excess body fat triggers the release of the hormone estrogen. Increases in estrogen levels tend to lower the levels of hormones that promote muscle growth, such as testosterone.
In general, people with endomorphic bodies can benefit from a diet that balances healthy fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high-fiber foods.
mesomorphs
Typically described as square, muscular or athletic. Mesomorphs may not have trouble eating what they want to eat as they can lose weight easily. On the other hand, they can easily gain weight.
Mesomorphs are typically strong and robust, not overweight or underweight. Their bodies can be described as rectangular with an upright stance.
Other features include:
- square shaped head
- muscular chest and shoulders
- muscular arms and legs
- even weight distribution
ectomorphs
It is typically described as thin and contains low amounts of both muscle and fat.
The theory is that anyone can fit neatly into one of these generalized categories, but this is not always the case as most people exhibit characteristics of multiple body types. For example, he notes that someone with a “pear-shaped” body has a slim upper body and more fat in the thighs and hips, while someone with an “apple-shaped” body has more fat around the waist, but thin arms and legs.
The idea of body types originated to compare body shape with personality and criminal behavior. More current assessment methods involve looking at objective measures such as the amount of fat mass and lean mass an individual has.
Low-fat diets may sound like a thing of the past, but they can work well for ectomorphs, including a vegan or vegetarian diet (packed with plenty of plant-based protein).
Low-fat diets may sound like a thing of the past, but they can work well for ectomorphs, including a vegan or vegetarian diet (packed with plenty of plant-based protein).
What is the endomorph diet?
Because people with an endomorph body type are said to have higher body fat levels, most endomorph diets revolve around eating protein and fat while limiting carbohydrates.
Nutritionists; We generally recommend a low-carb diet, but I don’t, because many of the women I work with find it difficult to maintain a ketogenic diet for long periods of time.
People with an endomorph body should focus on whole food sources of healthy protein and fat, such as fish, lean meats, eggs, beans, avocados, nuts, coconut and olive oil.
Endomorphs don’t need to cut carbs completely, and they probably shouldn’t: Vegetables, sweet potatoes, oats, fruits, and legumes are smart carb choices. When it comes to carbohydrates, you should eat your carbohydrates after exercise. Because this is when your body uses them to replenish and build muscle rather than storing fat.
You need to use a calorie calculator to find out how many calories they should consume daily and how many of them should come from proteins, fats and carbohydrates based on a person’s height, weight, age, body type and activity level. The most important part, however, is finding a diet that suits you and your goals and doesn’t feel too restrictive or overwhelming. This is the only way to have a healthy body and lifestyle in the long run.
Is there science behind all this?
While a low-carb diet may work for some people with an endomorphic body, it is not a sure-fire strategy that will work for everyone with this body type.
According to nutritionists; In general, the thought process for this type of dietary pattern has revolved around varying one’s macronutrient intake based on their body fat to muscle mass ratio.
It would be misleading and inaccurate to say that there is solid scientific evidence to support this dietary pattern as a way to improve public health.
Following an endomorph diet pattern can help you meet your weight goals, but it can also keep you from addressing your core food-related behaviors.
The body-type diet creates rules and regulations that make daily dietary choices unnecessarily complex and restrictive, which can lead to overeating, preoccupation with certain foods, and even further distracting someone from their goals. Among the most important nutritional behaviors are identifying a variety of minimally processed foods, eating plenty of plants, getting enough protein, recognizing hunger and fullness, eating slowly, and consuming large amounts of beverages without added sugar.
Exercise for endomorph body types
Depends on what your goals are! Rather than trying to do what’s best for your body type, it’s best to exercise, eat, maintain a lifestyle, and develop habits that support goal attainment.
The primary goal for many endomorphs is centered around losing weight or increasing fitness levels, but when it comes to exercising to achieve these goals, it’s important to start at a level that allows you to comfortably accomplish what you want to do.
Essentially, if you’re not very active right now, it’s crucial to start slowly and then build from there to avoid injury or burnout. If you are already active, you will need to intensify or modify the exercises you are currently doing if you want to see changes on the scale.
Keep in mind that the body type a person has is a byproduct of many different factors, including genetics, food choices and quantities, physical activity, stress, trauma, sleep, work, social support, and the list goes on. The good thing about this is that your body shape shouldn’t feel exactly the way you do. The downside is that if you want to change your body, you will probably have to make changes in various aspects of your life.
You are not tied to your body type. Since body type is based on physical characteristics, it means it can be changed. It’s clear that these changes take time, consistency, hard work, and adjustments to your behavior, habits, and lifestyle, but it’s possible. What is the ideal sport for your body type? Check out our article.
