Meal Plan For Endomorphs
Is there a perfect diet that exists for all individuals? If there was such a diet, what would the diet be made of? For a concise answer to that question, we can say that there is no diet that can be perfect for all individuals. This simply is mainly due to the fact that individuals have different needs and requirements based on body type and lifestyle choices, and each individual has different weight goals. Now what if we told you that the perfect diet is more about the individual and less about the food one eats. This then brings in the concept of eating to match your body type. A good example of how to eat to match your diet is in adopting the endomorph meal plan.
What is an endomorph meal plan you might ask. Perhaps it is obvious that it is a diet designed for people with an endomorphic body type. In this read we shall look at the different body types, the characteristics of endomorphs and the best meal plan for endomorphs.
Different Body Types
Back in the 1940s, William H. Sheldon introduced the concept of the different body types. Another name for body types is somatotypes. According to his analysis, there are three main body types. These three main body types are endomorph, ectomorph and mesomorph (3). Each of these three different somatotypes exhibit different characteristics.
Endomorphs are characterized by having larger bone structure in comparison to the other two somatotypes. They also tend to store fat more easily and have a hard time losing weight (4).
Ectomorphs on the other hand are long and lean. They also have faster metabolisms. Having a fast metabolism makes gaining weight a challenge to them (4).
Mesomorphs are muscular in nature. They can both easily gain and lose weight (4).
People can also be a combination of two body types. In this case, you will find that one somatotype is more dominant than the other (8). A good example of such combinations include ecto-endomorphs and endo-ectomorphs. Ecto-endomorphs usually have leaner upper bodies, with a tendency to store fat in their hips and thighs. Endo-ectomorphs on the other hand tend to store weight in their midsection and generally have leaner lower bodies.
The Endomorph Body Type
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. (7)
- 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 (7)
- They have smaller upper bodies.
- They carry most of their weight in the lower abdomen.
About insulin resistance
When compared to other body types, endomorphs tend to gain weight more quickly. They even tend to gain more weight even if they are under the same diet as people with the other body type. This is because they tend to hold on to more excess fat than others (4). This excess fat mostly hangs around the major organs of the body. Fat that is usually surrounding the major organs of the body is usually known as visceral body fat and is related to insulin resistance.
What is insulin resistance you may ask, this is when the cells of your body have a problem when it comes to reacting to the insulin that your body produces through the pancreas (4). Insulin resistance in turn goes on to affect your blood glucose levels. In simple terms, insulin resistance affects how an endomorph’s body processes carbohydrates. This then is why professionals call for endomorphs to eat less in the way of carbohydrates. They should try as much as possible to try and avoid eating highly processed and refined simple carbohydrates due to how their body processes carbs.
Endomorphs also tend to burn fewer calories compared to mesomorphs. Why is this you may ask. This is because their bodies are composed more of body fat than muscles. Body fat has a lower resting metabolism compared to muscle mass.
These characteristics play a major role in deciding the best diet for an endomorph. An endomorph diet is a body type diet. The idea behind body type diets is that they help guide one’s thinking in a way that should maximize the body’s strengths while effectively addressing the body’s weakness at the same time.
Endomorph Weight Loss Meal Plan
As we have seen, endomorphs are more likely to have higher fat body composition. They are also more likely to struggle with insulin resistance. When you are choosing the right diet for an endomorph, it needs to address these two major issues.
Insulin resistance affects how people with an endomorph body type process carbohydrates. This makes them store more glucose as fat instead of breaking them down and using them for energy. For that reason, people with this somatotype are encouraged to go for a balanced diet with a reduced carbohydrate consumption. The low intake of carbohydrates helps in making sure most of the carbs are used up as energy and not stored up as fat. This in turn helps to support fat loss.
A study that was done in October of 2016, showed compared to a higher carb diet, reducing the amount of carbohydrates in a diet can improve your insulin function (4). An increased insulin function means your body is able to better process glucose. This prevents more storage of fat.
An Endomorph’s body has a higher fat composition. Fats burn fewer calories than muscle mass. It is for this reason endomorphs are likely to burn fewer calories in comparison to people with other body types. To deal with this problem, endomorphs are encouraged to adopt low calorie diets. Low calories will help ensure a calorie deficit which in turn helps you lose fat mass and overall body weight. A calorie deficit is achieved when you consume less calories than you burn. If you were to eat a lot of calories, you wouldn’t be able to create a calorie deficit as your body would have a higher fat body composition and we now know that fats burn fewer calories.
With all that to consider, a paleo diet is a good diet to follow. This is a high protein, high fat diet with low carbohydrate intake. This diet focuses on unprocessed fruits, vegetables, meat, fish, nuts and seeds, and oils.One should not completely avoid carbohydrates. Carbs are still important macros in your diet (2). They are the main source of energy for your body. You just need to opt for healthy carbohydrate options. You should try to focus on complex carbohydrates like, vegetables, whole grain, legumes and fruits.
A recommended distribution of macros for endomorphs
There is a recommended distribution of macros for people with this body type. This distribution ensures endomorphs get the kind of macronutrients they need but only in an amount that benefits them. Endomorphs should get 35% of their calories from protein, another 35% from fat and 30% from carbohydrates (9). This differs from the average macros distribution where you would consume more carbohydrates on a daily basis.
Endomorphs should try as much as possible to avoid some foods from their diet. Examples of such foods include: (10)
- white bread, white rice, traditional pasta, and bagels
- candies, chocolates, and other sweets
- baked goods and cakes
- soft drinks, energy drinks, and sports drinks
- refined cereals, such as bran flakes, instant oatmeal, and puffed rice
- heavily processed or fried foods
- rich dairy products, such as cream, whipped cream, and ice cream
- red meat
- foods rich in sodium
- cooking oils with a lot of saturated fat, such as palm or coconut oil.
Ways To Use An Endomorph Diet To Accelerate Weight Loss
As shown above, the diets that are recommended for endomorphs help them lose weight and fat in one way or another. Either by providing food low in carbohydrates, or restricting the amount to a fewer calories. Apart from that, by introducing these three strategies, you are likely to lose weight even quicker.
Cycle Your Macros
Getting rid of carbohydrates in your diet is not a good thing. Diets that are too restrictive tend to be less sustainable. If you want to lose weight, you need to keep your insulin in check. Even though insulin is said to be among the main causes of fat gain in endomorphs, one can try to get the best of it by cycling carbs (1). If you are cycling carbs, you skip carbs or have little carbs when you are inactive and mostly eat carbohydrates when you are active. This helps your body only get the right amount of carbohydrates it needs each day. This also helps to prevent excess carbs consumption that could lead to weight gain.
Filling Up On Greens
When you are trying to lose weight, it is always advisable to go for foods that provide you with the necessary nutrients without having high calorie counts. Vegetables are a good example of such foods (5). They help in weight loss by having low calories while at the same time being a healthy option for your body.
Eat More Protein
It takes more calories to digest proteins that it does to digest other macros like fat and carbohydrates. Proteins require the highest energy when being digested. They are estimated to require as much as 30% percent of the calories (1). This is to say you will burn almost 30% of the calories in the protein you consume just to digest it (1). This helps reduce the number of calories your body takes in and helps you lose weight. Proteins are also known to promote muscle growth. Since muscles have a higher resting metabolism compared to fat, growing muscles helps one burn more calories, resulting in weight loss.
Exercises For Endomorphs
It is well known for a diet to be effective when it comes to weight loss, it needs to be accompanied by an effective workout plan. The best workout plan for endomorphs should have cardio as well as resistance training (6). Having the two in play will help you lose weight by burning calories, building muscles and by boosting your metabolism. Regular exercising is also known to improve insulin sensitivity. Hence you should put some time away during the day for working out.
The Bottom Line
The endomorph meal plan helps maximize the strengths of people with endomorphic body types while minimizing their weaknesses. It is important to note that we haven’t included the calories an endomorph needs to eat in a day. This is because there is no general number for all people with endomorphic body types due to different parameters like age, current weight, gender and all. This is why consulting a dietitian is always advisable before jumping into a new diet plan. A dietitian will tell you the amount of calories you need to take in a day and from there, while still keeping in mind what the ideal diet of an endomorph should be, you can tailor your diet to consume fewer calories that you need in a day in order to promote healthy weight loss.
Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles and endurance are just some. Supplement your diet with some exercise to double your results.