Nutrition for your body type

Tailoring Your Diet to Your Body Type

Have you heard about the different body types: endomorph, mesomorph, and ectomorph. The idea is that by knowing your body type, you can adjust your diet to boost your strengths and tackle any health issues unique to you.

Understanding Endomorphs

Let’s start with endomorphs. If you’re an endomorph, you may have a sturdier frame and curves. And guess what? That’s totally okay! It doesn’t mean your “fat”—it just means your body is naturally built this way. Endomorphs often have beautiful curves and strong muscles!

What About Other Body Types?

• Ectomorphs are typically tall and slim with long limbs. (I’m 5 foot)
• Mesomorphs are more muscular and tend to have that hourglass shape.

Dietary Tips for Endomorphs

Endomorphs often find it easier to gain weight because their bodies tend to store fat more easily, especially around the waist. This fat is called visceral fat, which can lead to issues like insulin resistance—where your body struggles to use sugar properly. 

Here’s what you should focus on if you’re an endomorph:

• Protein: Aim for about 40% of your daily calories from protein.

Fats: Also, around 40% should come from healthy fats.

• Carbs: Keep carbs lower, around 20% of your daily intake.

Try to stick fill your plate with fiber-rich veggies to help you feel full!

Important! Always talk to a professional before making big changes to your diet. They can help ensure your plan suits your needs. Feel free to message me.

What About Hybrid Body Types?

Sometimes, people are a mix of body types, which is totally normal! You might be a meso-endomorph, meaning you have a strong body but not defined muscles. If that’s you, combine strength training with cardio and focus on a nutrition plan aimed at fat loss.

Even if you’re mostly a mesomorph or ectomorph but have a wider waist, consider the same carb strategies that work for endomorphs.

Dietary Recommendations for Endomorphs

Since endomorphs usually have a higher fat percentage and may deal with insulin resistance, it's essential to watch your carb intake to help with fat loss. Studies show that cutting back on carbs can help your insulin work better, which is great news for managing blood sugar!

Also, remember that fat doesn’t burn as many calories as muscle. This means if you’re an endomorph, you may need to be more mindful of your calories when starting a new diet.

One great option for endomorphs is a diet similar to the paleo diet. This means filling your meals with fruits, veggies, lean meats, fish, nuts, seeds, and healthy oils. While traditional paleo doesn’t include beans, I recommend adding them for their fiber benefits, which can help with weight management and digestion. And don’t forget—you can also include some whole grains in your diet!

Endomorphs can really benefit from reducing their calorie intake and focusing on foods high in protein, healthy fats, and low in carbs.

This approach can help with fat loss, slimming the waistline, and improving insulin sensitivity.

Here’s a short list of foods that are great for the endomorph diet:

Meat and Fish

• Chicken
• Turkey
• Salmon
• Cod

Fruits and Vegetables

• Berries (e.g., strawberries, blueberries)
• Apples
• Asparagus
• Zucchini
• Cauliflower
• Tomatoes
• Onions
• Leafy greens (such as spinach, kale, and romaine lettuce)

Nuts and Seeds

• Nut and seed butters
• Almonds
• Pistachios
• Sunflower seeds
• Pumpkin seeds

Grains and Starchy Vegetables

• Sweet potatoes
• Squash
• Quinoa
• Brown rice
• Beans
• Oats

7-Day Diet Plan for the Endomorph Body Type

DAY 1

• Breakfast: Scrambled eggs with spinach (2 whole eggs and 1 egg white)
• Snack: Protein Shake with a fruit
• Lunch: Kale salad with cucumbers, bell peppers, salmon, and olive oil
• Snack: Asparagus spears wrapped in deli meat
• Dinner: Grilled chicken breast with zucchini noodles and tomato sauce

DAY 2

• Breakfast: Protein Overnight Oats
• Snack: Rice cake with peanut butter + banana
• Lunch: Chicken and pepper stir-fry over brown rice
• Snack: Apple slices with peanut butter
• Dinner: Lettuce-wrapped turkey tacos with avocado slices

DAY 3

• Breakfast: Frittata with tomatoes, onions, and spinach
• Snack: Protein shake
• Lunch: Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce
• Snack: Rice cake with peanut butter + banana
• Dinner: Olive oil-drizzled white fish with roasted broccoli and cauliflower

 DAY 4

• Breakfast: Protein Shake with berries
• Snack: Rice cake with peanut butter + banana
• Lunch: Open-faced sandwich with turkey, veggies, avocado on whole-wheat toast
• Snack: Pistachios paired with cubed cantaloupe
• Dinner: Steak stir-fry with cauliflower rice

DAY 5

• Breakfast: Spinach and pepper omelet topped with avocado slices
• Snack: Protein bar
• Lunch: Vinaigrette-tossed quinoa with vegetables and chicken breast cubes
• Snack: Rice cake with peanut butter + banana
• Dinner: Salmon with steamed broccoli and sautéed mushrooms

DAY 6

• Breakfast: Two hard-boiled eggs accompanied by blueberries
• Snack: Rice cake with peanut butter + banana
• Lunch: Mediterranean lentil salad with sun-dried tomatoes, + veggies
• Snack: Protein shake
• Dinner: Vegetable served with grilled chicken breast

 DAY 7

• Breakfast: Protein Overnight oats with banana, walnuts, and a sprinkle of cinnamon
• Snack: A hard-boiled egg with sliced avocado
• Lunch: Sweet potato filled with shredded chicken and
• Snack: Rice cake with peanut butter + banana
• Dinner: Shrimp and vegetable kabobs with cauliflower rice

 Benefits of the Endomorph Diet

Many people praise endomorph diets for their potential benefits, not just for weight loss but also for overall health, particularly for individuals with this body type. This body type has a noticeable connection to a higher risk of type 2 diabetes.

However, where body fat is distributed is essential. Those who store extra fat around their hips, thighs, and buttocks—often called a pear shape—may have a lower risk of metabolic diseases compared to those who carry fat around their abdomen, known as an apple shape.

Metabolic syndrome, which includes risk factors like a larger waistline, lack of physical activity, and insulin resistance, increases the chances of heart disease and stroke. Insulin resistance is commonly seen in people with pre-diabetes and type 2 diabetes, leading to slightly higher blood sugar levels.  Individuals with abdominal fat usually have a lower insulin response compared to those with a more even weight distribution.

Research shows a strong link between waist size and the risk of type 2 diabetes in overweight and obese individuals, particularly women.

By adopting a diet designed for the endomorph body type, individuals may develop healthier eating and exercise habits, which could improve insulin sensitivity and reduce harmful visceral fat.

However, I don't enjoy dieting strictly based on body types. I suggests a broader focus on healthier eating patterns. For those with significant abdominal fat, reducing carbohydrate intake may be helpful. Instead of aiming for a specific weight, it’s more important to keep an eye on waist size. Ideally, women should aim for a waist circumference under 35 inches, while men should aim for under 40 inches. 

Endomorph Workout Recommendations

Diet is just one part of the equation; physical activity is just as important. Montenegro recommends that individuals struggling with weight management and belly fat include more cardio exercises in their routine to burn calories effectively. Before starting any fitness program, it's essential to consult with a doctor.

For beginners, I suggest doing low to moderate-intensity cardio workouts three to five times a week, lasting 30 to 45 minutes. This approach can help burn fat, improve heart and lung fitness, and increase endurance. It’s also beneficial to include bodyweight exercises like push-ups and planks to build muscle mass and boost metabolism. As fitness levels improve, adding strength training or high-intensity interval training (HIIT) can be advantageous. Research has shown that interval workouts are particularly effective for reducing body and abdominal fat in overweight and obese individuals. 

A 2019 study published in the journal Obesity found that a high-protein diet was more effective than a low-protein diet in promoting weight loss and preserving muscle mass in individuals with obesity.

Study: The Effects of High-Protein Versus Low-Protein Diets on Weight Loss, Body Composition, and Health Parameters in Overweight and Obese Adults: A Systematic Review and Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/31481191/