Do you ever feel like you only have to look at food and your body naturally puts on weight that is super hard to drop?
If this sounds like you, read on, because this post is all about the endomorph diet plan.
Next time you find yourself in a group of people, look around. You’ll hopefully notice that no two people are built quite the same.
But if you look long enough, you’ll notice most people can be sorted into groups of similar body types.
Everyone knows the importance of a healthy diet and fitness plan, but did you know that depending on your body type, some women’s diets may work better than others?
What are Somatotypes?
Somatotyping is a classification system that was developed in the 1940s by psychologist William Sheldon, to categorize the human body into three different body types, or somatotypes.
These three main body types are:
Ectomorphs: Usually have long, lean bodies and have a fast metabolism. They often have a hard time gaining weight and muscle.
Mesomorphs: Naturally muscular and have the ability to lose weight or gain weight easily. They’re often described as having athletic builds.
Endomorphs: This group is usually characterized by a larger bone structure. They generally store up excess fat easily and often struggle with weight loss.
Sheldon’s research indicated that because we all have different inherited body types, reaching our fitness and weight loss goals requires different approaches, depending on our somatotype.
Most people are a blend of two somatotypes, but will usually have one specific body type that is more dominant.
Since ectomorphs are usually naturally lean, and mesomorphs usually lose weight easily, we’re going to focus on all of the rest of us: the endomorphs of the world.
Endomorph Body Type
The endomorphic body type is usually described as curvaceous, full-figured, small-waisted and pear shaped.
They usually carry their body weight in the thighs, hips and stomach rather than being evenly distributed throughout the body.
This kind of fat distribution can make it harder to achieve fat loss than with the other body types.
If you’re reading this because you identify as an endomorph, you’re in good company!
Some of the world’s most beautiful and celebrated women have been endomorphs.
Think Marilyn Monroe, Beyonce, Jennifer Lopez, Sophia Loren, Lana Turner, Elizabeth Taylor, Jayne Mansfield, Salma Hayek and Sophia Vergara, to name a few.
Is it Harder for an Endomorph to Lose Weight?
Endomorphs usually have a body composition with a higher percentage of body fat along with less muscle mass, but that doesn’t necessarily make them obese.
It does however, make endomorphs more sensitive to calorie consumption than the other body types.
According to somatotype research, endomorphs have a slower metabolism than ectomorphs and mesomorphs.
And that slow metabolism can cause excess calories to be converted to body fat.
If that isn’t bad enough, endomorphs usually have a degree of carbohydrate sensitivity and may be more sensitive to insulin than the other body types.
Because of this insulin sensitivity, high carbohydrate foods are more quickly converted to sugar and are more likely to be stored as fat.
But don’t despair – knowledge is power and you can fight back using a easy to follow endomorph diet plan.
What is the Best Endomorph Diet Plan?
Endomorphs have to watch what they eat more than the other body types.
Generally, a paleo diet, where each meal is built around protein, vegetables, and healthy fat is the best way for endomorphs to eat.
Because endomorphs can be carbohydrate and insulin sensitive, the best diet for this body type also focuses on lowering their intake of simple carbohydrates while upping their protein and healthy fat intake.
What are the best macros for an endomorph?
Try to stick to a 30% Carbohydrate – 35 % Protein and 35% Fat balance with foods from the following categories:
1. Include Protein at EVERY Meal
As an endomorph, make sure you’re eating lean protein with every meal you eat. High protein makes you feel full and takes longer to digest than other foods.
- Lean meat
- Nuts and seeds
- Protein powder
2. Carbs: Eat Lots of Vegetables
Focus on the “right” kind of carbs. This isn’t a low-carb diet, but rather a choose the right kind of carb diet.
Most carbs should come from vegetables, the non-starchy, high-fiber kind. High fiber whole grains are also a good choice.
These carbohydrates are also considered the “right” kind for endomorphs.
- Fruits in moderation (fruits contain lots of sugar- try berries or green apples)
- Brown Rice
3. Eat A High-Quality Fat at Every Meal
Fat makes you feel full and good quality fats are healthy too!
Add healthy oil to your salad dressing, eat avocados in a delicious guacamole, saute veggies in grass-fed butter or coconut oil.
Healthy fats include:
- Olive oil
- Avocados and avocado oil
- Grass-fed butter
- Coconut oil
4. Foods to Avoid on the Endomorph Diet
Stick with complex carbohydrates and stay away from simple carbohydrates like:
- white bread
- white rice
Also, beware of these foods if you want to lose weight as an endomorph:
- fruit juice
- cookies, crackers, and snack foods
- processed foods and added sugars
Should an Endomorph try Intermittent Fasting?
If you’re an endomorph, you can benefit from intermittent fasting. The best type of intermittent fasting for this body shape is 16:8, where you fast for 16 hours with an 8 hour eating window. By restricting their eating window, most people consume fewer calories and lose weight over time. Also, because fasting has been shown to improve insulin resistance, fasting may promote fat burning and help endomorphs shed stubborn body fat.
How Should an Endomorph Exercise?
Endomorphs usually have a difficult time losing fat with diet alone.
So along with the endomorph diet plan, a regular exercise program of cardio and weight training is essential to boost your metabolism and keep the extra body fat at bay.
Muscle building can come easily for this body type, but endomorphs have to work harder to stay lean.
Cardio Workout Plan for Endomorphs
If you’re an endomorph, you should concentrate on combining bursts of fat burning exercise, like HIIT (high-intensity interval training), with longer steady-state cardio sessions.
Aim for 2 to 3 HIIT sessions per week for no more than 30 minutes per workout.
As for cardio, try to incorporate 30-60 minutes of cardio two to three days a week. Add some brisk walking to your day for an extra bonus.
Weight Training for Endomorphs
Strength training can help build and maintain muscle which boosts your metabolism even after your workouts.
The more muscle your body has, the the more fat it can burn for fuel.
Focus on large muscle groups, compound exercises which use multiple muscle groups at one time, and circuit training with only short amounts of rest time between sets.
For an endomorph workout at home, try to stay active even when you’re not working out!
Anytime you can add activity to your day, you’ll be helping your metabolism burn that fat and reach your weight loss goal.
Walk your dog, bike with your kids to the park, stretch while you’re watching TV – the good news is any physical activity is beneficial!
One Last Tip to Boost the Endomorph Diet Plan
Eat slowly at meals! If you’re an endomorph you may be carb sensitive so chew your food thoroughly and let your saliva do its job.
A study of Swedish families indicated that the biggest factor determining variations in BMI between family members had to do with a particular enzyme found in saliva.
Sounds confusing, but all it really means is that the longer you chew your food, the longer this important enzyme has to start breaking down the starch in your foods.
The Bottom Line
Understanding your body type, especially if you are an endomorph, and following the guidelines of the endomorph diet and workout plan can help you meet your fitness goals while you get rid of those extra pounds.
Eat according to the recommendations above, chew your food well and keep moving!