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Diet for endomorph body type: What Is the Endomorph Diet? Food List, Sample Menu, Benefits, More

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What Is the Endomorph Diet? Food List, Sample Menu, Benefits, More

DAY 1

Breakfast 2 scrambled eggs plus 1 egg white and spinach

Snack Sunflower seeds and a piece of fruit

Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon

Snack Deli meat wrapped around asparagus spears

Dinner Grilled chicken breast over zucchini noodles and tomato sauce

DAY 2

Breakfast Cottage cheese with slivered almonds and cinnamon

Snack Sliced veggies and hummus

Lunch Stir-fry made with chicken and peppers over brown rice

Snack Sliced apple with peanut butter

Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado

DAY 3

Breakfast Egg frittata made with tomatoes, onions, and spinach

Snack Protein shake

Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce

Snack Hummus and sliced veggies (bell pepper, celery)

Dinner White fish drizzled in olive oil, roasted broccoli and cauliflower

DAY 4

Breakfast Smoothie made with Greek yogurt, berries, and almond milk

Snack Sliced veggies and hummus

Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast

Snack Pistachios and cubed cantaloupe

Dinner Sliced steak stir-fry over cauliflower rice

DAY 5

Breakfast Omelet made with peppers and spinach, topped with avocado slices

Snack Protein bar

Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette

Snack Carrots dipped in peanut butter

Dinner Salmon, steamed broccoli, sautéed mushrooms

DAY 6

Breakfast 2 hard-boiled eggs with blueberries

Snack Greek yogurt with sliced almonds

Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies

Snack Protein shake

Dinner Veggie and bean soup with a grilled chicken breast

DAY 7

Breakfast Greek yogurt layered with apples, cinnamon, and walnuts

Snack Hard-boiled egg and sliced avocado

Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce

Snack Hummus and veggies

Dinner Shrimp and veggie kabobs with cauliflower rice

Endomorph Body Type | How to Eat and Train

Look around at a group of people and what do you see? No two people are built the same. But if you look at little closer, you might find that there are similarities in body shapes. The majority of individuals can be grouped among one of three different body types: mesomorphs, ectomorphs and endomorphs. Each requires different diet plans and training methods to achieve overall health, fitness goals and successful weight management. Most people are a blend of two body types, with one being more dominant. Ectomorphs tend to be long and lean with a fast metabolism, so gaining weight and muscle can be a challenge. Mesomorphs are naturally muscular and have the ability to lose weight or gain weight easily. This article addresses the unique characteristics and needs of the endomorph body type, who typically have a larger bone structure, store fat easily and struggle with weight loss.

Physical Characteristics

Beyoncé, Jennifer Lopez, Sophia Vergara and Marilyn Monroe are some of the most famous female endomorphs. They all could be described as curvaceous, small-waisted, full-figured and pear-shaped. Endomorphs generally have a smooth, round body, medium-large bone structure, small shoulders and shorter limbs. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results. 

Metabolic Characteristics

From a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than be burned for energy. As a result, many endomorphs have a higher body-fat percentage, putting them at greater risk for of developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression. Fortunately, hormone imbalances can be prevented or corrected with a nutrition and fitness program that achieves a reduction in body fat.

Diet and Weight Loss

Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly  from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa and amaranth. Stay away from the bread, cereal, cracker and cookie aisles of the supermarket! A Paleo-like diet is best suited for an endomorph, where each meal contains protein, vegetables and some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Better Breakfast Choice

Starting the day with a high-protein breakfast is a great way to jumpstart metabolism and keep insulin levels from skyrocketing. Our favorite choice for endomorphs is a frittata or omelet, like this one from our cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast!

Pretty Pomodoro Frittata (serves 4)

Ingredients:

3 eggs + 3 egg whites, whisked together
1/2 cup nonfat milk
3 Roma tomatoes, seeded and chopped
1/2 cup basil, sliced thin
1/4 cup fresh Parmesan cheese
3 cloves garlic, minced

Directions:

Preheat oven to 350 degrees F. Coat a glass pie plate with olive oil cooking spray. Whisk all the ingredients together in a large bowl and pour into a pie plate. Place in the oven and bake for 25 minutes or until the eggs are set. Remove from the oven and let cool five minutes before slicing into wedges.

Fitness Goals

Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for those with an endomorph body type. Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without overtraining. Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. To begin, find a few different activities that can be rotated to prevent overtraining or boredom.

Cardio

Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater calorie deficit.

Cardio Training Recommendations for the Endomorph:

Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout. Try this HIIT workout on the elliptical: 

Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week. 

Weight Training

Maintaining or building lean muscle mass and losing body fat, while also revving up metabolism, is the focus during weight-training sessions. Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel.

Weight Training Recommendations for the Endomorph:

Focus on large muscle groups (e.g., legs, back) and high repetitions (15 reps)

Compound exercises

Circuit training with very little rest time between sets

 

Circuit Training Workout #1:
















Exercise

Time

Squat with overhead press

50 sec – work

Rest

10 sec – rest

Stationary lunge with lateral raise (right leg front)

50 sec – work

Rest

10 sec – rest

Stationary lunge with lateral raise (left leg front holding dumbbells)

50 sec – work

Rest

10 sec – rest

Plié squat/upright row (dumbbells or kettlebell)

50 sec – work

Rest

10 sec – rest

Push-ups with single leg knee drives

50 sec – work

Rest

10 sec – rest

Plank with triceps extension (dumbbells)

50 sec – work

Rest

10 sec – rest

Alternate step-ups with hammer curls (dumbbells)

50 sec – work

Repeat three times

 

Other Factors to Consider for Endomorphs

Watch less TV

Avoid excessive sleep, become an early riser

Work out with a partner, hire a trainer, make a running list of goals, enter a competition

Consistency and diligence with eating and exercise to help facilitate weight loss

Endomorph Meal Plan To Send Your Metabolism Into Full Swing

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. That then should bring up even further questions and that is why we at BetterMe are here, to answer those questions. 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.

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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.

Do you think you might have the endomorph body type? BetterMe app offers endomorph meal plans and healthy meal ideas to boost your metabolism! Try using the app to experience how it’s like to fuel and train your body according to its needs!

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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. 

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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.

Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster

About Carbohydrates

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.

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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
  • alcohol
  • cooking oils with a lot of saturated fat, such as palm or coconut oil.

Intrigued by this endomorph meal plan and want to find out what your body type needs! BetterMe app will answer all your questions and support you in making new habits stick! Don’t put it off and maximize your potential with BetterMe app!

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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. 

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.

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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. 

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. 

Endomorph Meal Plan: Can BetterMe Help?

Building a meal plan to suit your body type and boost metabolism requires a lot of research. Good thing we did it for you already! Getting a BetterMe app, means access to meal plans and workout programs tailored for your body type and size. As you first install BetterMe app, you take a questionnaire to assess your goals, body type, and lifestyle, so we can provide only fitting recommendations. Can’t wait to start? BetterMe app is here for you!

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. Check out the 20 Minute Full Body Workout at Home below.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 4 Endomorph Diet Strategies to Accelerate Fat Loss (2015, stack.com)
  2. Can the Endomorph Diet Help You Lose Weight?  (2017, healthline.com)
  3. Does the Endomorph Diet Work? (2020, health.usnews.com)
  4. Endomorph Diet 101: Food List, Sample Menu, Benefits, More (2019, everydayhealth.com)
  5. Endomorph Diet Meal Plan And Exercises (2020, organicfacts.net)
  6. How to Eat and Train for an Endomorph Body Type (2014, acefitness.org)
  7. The endomorph diet: Is the best way to lose weight based on your body type? (n.d., today.com)
  8. Weight Loss Plan for Endomorph Body Type (2020, livestrong.com)
  9. What Is the Endomorph Diet and Could It Do More Harm Than Good? (2020, shape.com)
  10. What to know about the endomorph diet (2019, medicalnewstoday.com)

What is the endomorph diet? Losing weight based on body type

Thousands of books and generalized diet programs have been designed to help people lose weight, and yet, the obesity and preventable chronic disease rates continue to rise. If current projections become a reality, almost half of us will be obese by 2030, according to a study led by Harvard T.H. Chan School of Public Health. What if the perfect diet was less about the food involved and more about the individual? The endomorph diet is one option that breaks down your daily dose of meals based on your body type. Though the concepts behind the diet lack strong data, it’s making a comeback in the ever-changing world of weight-loss remedies.

What is the endomorph diet?

In the 1940s, researcher and psychologist William Herbert Sheldon defined three body types (ectomorph, mesomorph and endomorph) that could be assigned to an individual. The last body type, endomorph, was defined as a body that was shorter in stature with larger bone structure. Sheldon defined endomorphs as “round and soft.” The endomorph structure was commonly associated with a slower metabolism and a propensity to hold onto fat over muscle. Sheldon explained that this made the endomorph more likely to struggle with weight loss. His work was initially embraced (he even identified personalities to each body type) but was later deemed controversial.

A breakdown of the diet

The diet focuses on defining the right mix of macronutrients rather than restricting calories. People following the diet should derive 30% of their calories from carbohydrates, 35% from protein and 35% from fats. They’re also encouraged to focus on fiber-rich foods, healthy fats and an avoidance of sugar and refined carbohydrates. However, recommendations on specific foods and eating frequency are not defined.

Mascha Davis, a registered dietitian, founder of Nomadista Nutrition and author of the newly released book “Eat Your Vitamins,” thinks that the breakdown of macronutrients in the endomorph diet could be effective for individuals struggling to lose weight since the plan focuses on increasing fiber and protein. She cautions, however, that the diet still makes a lot of generalizations, and therefore, it’s not an approach she would recommend to her clients. There are other ways to create a more personalized eating plan. Davis prefers an individualized assessment and nutrigenomics test, which assesses genes related to diet, weight, cardiac health and fitness. She believes this method yields more personalized results. Finally, in addition to not being customized enough, Davis suggests that the endomorph diet ignores a lot of other factors like genetics, blood work, personal history, stress and sleep.

Related

The science behind the diet

The data linking dietary behaviors, success in weight loss, metabolism and body type is limited. Only a few studies citing the potential characteristics of an endomorph body type exist. Further, the lack of personalization inherent in the diet is a concern. Ashley Koff, a registered dietitian and the CEO of the Better Nutrition Program, says that the premise of “slow metabolism,” or the struggle to gain muscle or lose weight, can be grouped together as a “symptom” or “condition” for which there is a singular approach defies what we know about the human body. She goes on to say that a focus on macronutrients alone without digestive health and micronutrient intake — and further looking at lifestyle choices — belongs in the 1980s, not 2020.

Short term fix, or long-term solution?

Based on previous research on lower carbohydrate approaches, the diet may be beneficial for certain individuals who are more prone to carrying excess fat in the belly region, and thus, more prone to insulin sensitivity. But taking the macronutrient breakdown and translating it into a dietary plan means working with a practitioner who can assess your total nutrition intake within the context of your current health, medical history and lifestyle choices. Koff says that science alone won’t tell us what is better for humans. It can give insights that practitioners can then use to personalize recommendations. She recommends a digestive assessment as a first good step and states that no results can be gained without better digestion, regardless of body type.

Weight loss depends on many things. Both Davis and Koff agree that the long-term success and sustainability of this diet for individuals is questionable. Your environment, gut health, disease status and even who you socialize with can impact your ability to lose weight and keep it off. The endomorph diet is similar to paleo without limitations on legumes, grains and dairy. So, altering paleo plans to include more high-fiber complex carbohydrates, non-starchy vegetables, healthy fats and limited red meat may be a good starting place.

In the end, the perfect diet is most likely the one you can successfully stay on long term. Living longer and better may be more impactful than getting back into your skinny jeans.

Kristin Kirkpatrick

Kristin Kirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. Follow Kristin while she works to help people live longer and better @fuelwellwithkrissy, with the world’s greatest need in mind, good health.

What is the Endomorph Diet?

Your body type doesn’t just help determine what sports you’re good at, influence what type of exercise you’ll love, and how easily you lose and gain weight, but can also affect how much and what type of foods best fuel your body and help you lose weight.

While many ectomorphs for example, can eat just about anything without gaining a pound, endomorphs are more sensitive to what they put in their body. Endomorphs need to pay particular attention to their diet to lose weight and improve health.

Calorie Intake

One of the reasons endomorphs struggle with their weight, is that endomorphs appear to be more sensitive to the over-consumption of food. This means that the extra calories are more likely to be stored as fat compared to ectomorphs, resulting in a greater propensity for fat storage.

The calorie excess we’re taking about could simply be a chocolate bar a day too much. That’s it! On average popular chocolate bar treats contain 400 calories, or more. Let’s assume you consume 300 extra calories a day. That would work out at 2100 extra calories per week. This amounts to 2.6 lbs (1.2 kgs) of fat gain per month and a whopping 31 lbs (14 kgs) per year!

The difference between people with an endomorph body type and ectomorphs, is that ectomorphs appear to be better at burning off extra calories, helping to defend against weight gain.

Does that mean calorie counting until the day you die? Not at all. But for the first few months you do need to closely watch your diet until you have a firm sense of how and what to eat. And at regular periods you might want to do a spring clean/ inventory of what your diet looks like. Reviewing your diet for any bad habits that have crept in, and then to re-evaluate and reset your diet.

What Should Endomorphs Eat?

For endomorphs, it isn’t only calorie intake that’s important. Macronutrient ratio (the ratio of protein, carbohydrate and fat) is also a key factor in an endomorph’s diet.

Carb sensitive. People with an endomorph body type often have some degree of carbohydrate sensitivity and insulin sensitivity. Carbohydrate rich foods are converted to sugar in the bloodstream faster leading to spikes and dips in blood sugar. These carbs are also more likely be stored as fat by the body, rather than be burned for energy. This is one of the reasons endomorphs tend to do better on a lower carb diet. A moderate reduction in carbs can make a significant difference in helping carb-sentive endomorphs lose weight.

Type of carbs. The carbs you do eat should be “good carbs” (i.e. complex carbs) – predominantly vegetables and some smaller amounts of unrefined, high-fiber starches, such as quinoa and amaranth.

Keep away from sugar, refined carbohydrates and packaged food. Total sugar intake is a strong predictor of BMI (body mass index).

Fruits are rich in important nutrients, but also higher in sugar. Therefore, aim to eat more servings of veggies than fruit.

Stick to eating largely complex carbs most of the time. If you can, limit eating carb-dense foods to the pre- and post-workout period when your body wants them most – for energy and when it will help your body repair and recover from your workouts and also limit fat gain.

Go to: Calorie calculator

Macronutrient Ratios

Ideally, an endomorph’s diet is higher in protein and fat, with less carbs. A macronutrient ratio that works well for endomorphs is:

Carbohydrate: 30 – 40%
Protein: 30 – 35%
Fat: 30 – 35%

You can start with more carbs such as a nutrient distribution of 40% carbs, 30% protein and 30% fats, and if you find you’re not losing weight reduce your carb intake further. For example, 30% carbs, 35% protein, and 35% fats.

Go to: Macronutrient calculator

You needn’t follow a complicated diet to make these changes. This ratio of protein, fat, and carbs doesn’t have to be pinpoint accurate. Think of it simply as eating a diet higher in protein and fat, and lower in carbs.

A moderately low carbohydrate, higher protein and fat diet will help endomorphs to:

  • Lose weight and maintain weight loss.
  • A higher protein allows for a reduction in calories, while minimizing any feelings of deprivation or hunger. A protein rich meal is more satisfying and leaves you more full after eating, compared to carb-heavy meals.
  • About 20-30% of the calories from protein are burned by the body in the process of digestion. This is called the thermic effect, which is higher for protein than for fat or carbs. While anything eaten in excess is likely to lead to fat gain, a diet higher in protein is less likely to be stored as body fat than a diet high in carbs or fat.
  • Moderate carbs with higher protein will help prevent the muscle loss that occurs when lowering calories to lose weight.
  • Provide enough carbohydrates to fuel metabolic needs and maintain energy levels, while keeping blood sugar controlled and minimizing risk of diabetes and other diseases.
  • Help make eating like this a lifestyle choice and a habit, as it isn’t restrictive, doesn’t exclude entire food groups and is easy to stick with.

A Paleo-like diet can work well for endomorphs, as each meal contains protein, vegetables and healthy fats, such as avocado or olive oil.

7 Day Endomorph Diet Meal Plan (PDF & Menu)

Endomorphs are one of the three main body types. They tend to store more fat, have a wider waistline as well as a larger bone structure.

Keeping track of the calories you eat and choosing the right foods can help you lose weight sustainably so that you can keep it off for good.

However, finding a practical plan that’s easy to follow can be difficult.

This article will cover everything you need to know about a following a healthy diet plan that can help you sustainably lose weight and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Endormorph Diet Plan PDF

What is an Endomorph?

A new method of classifying body types (somatotyping) was created in the 1940s. It split body types into 3 groups.

  • Endomorphs usually had high amounts of body fat, leading to curvy and soft body shapes.
  • Mesomorphs usually had a muscular, athletic or square body shapes.
  • Ectomorphs usually low amounts of body fat and muscle, leading to thin body shapes.

Although the theory states that people can be placed into these generalised categories. In reality, many people can exhibit traits in other categories to varying degrees.

There are many factors that can affect your somatotype. These include:

  • Genetics
  • Diet
  • Physical activity
  • Stress
  • Sleep

Therefore, lifestyle choices can play a huge role, in particular, the diet you choose. 

Choosing an Endomorph Diet Plan

When choosing a diet plan, you’ll want something that can help you stay healthy as well as lose weight for an endomorph.

The Mediterranean diet is considered one of the best diets to follow for both heart health and sustainable weight loss. It has been ranked the number 1 diet according to the U.S. News & World Report since 2018.

In particular, it is rated amongst the best because of how healthy it is as well as how easy it is to follow. This makes it a perfect diet to follow if you want to find a sustainable way of losing weight without rebounding afterwards.

Many credible organisations suggest following a Mediterranean diet. These include:

Foods to Eat for Endomorphs

Vegetables

All kinds of vegetables are great for endomorphs. They’re low in calories but high in fiber. This means they keep you full without the extra calorie intake that adds fat. 

As a rule of thumb, you should try and eat different colors of vegetables. This is because they have generally different nutrient makeups.

Fresh, unprocessed vegetables are the best. Canned vegetables usually contain a lot of salt or sodium. Cooking with lots of butter or sauces can also add lots of calories too, so take note of any extras you add with them.

Fruit

Like vegetables, fruits are high vitamin, minerals and fiber and low in calories.

Fruits typically have more natural sugar than vegetables. Therefore, you might be wondering whether you should eat less fruits in order to lose weight.

However, overwhelmingly research shows those eating more fruit usually lose more weight. This is because most fruits have a low glycemic index, meaning they don’t cause high blood sugar spikes that lead to overeating. They also contain lots of fiber that keeps you full.

Fresh or frozen fruit is best. Canned fruit and fruit juices can contain a lot of sugar which can spike blood glucose levels.

Whole grains

Whole grains can also have a bad reputation because they contain carbs.

However, research has shown eating whole grains has been shown to reduce body fat and BMI index (1).

On the flip side, refined grains have shown to contribute to major swings in blood sugar levels and overeating (2).  Refined grains are stripped of their fiber and nutrients, leaving part of the grain that is high in sugar.

Good examples of whole grains to include in the diet are:

  • brown rice
  • whole-grain bread
  • whole-grain pasta
  • buckwheat
  • quinoa
  • bulgur

Beans and Legumes

Beans and legumes are among the best plant-based protein to include in your diet. They are extremely filling, high protein and high fiber.

Because of this, studies have found that legumes can lead to reduced food intake and long-term weight loss (3, 4).

Good examples of beans and legumes include:

  • Chickpeas
  • Lentils
  • Kidney beans
  • Black beans
  • Peas

Nuts and Seeds

Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.

Although they are calorie-dense, most studies suggest they can actually help you lose weight (5, 6).

One study found that people who followed the Mediterranean diet who also ate nuts lost on average 2 inches from their waists, which was significantly more weight lost when compared to people who only included olive oil. (7).

In another study, overweight women lost 3x more weight eating almonds compared to the group who didn’t (8).

Some good nuts and seeds include:

  • Almonds
  • Walnuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Chia seeds
  • Flax seeds

Other Foods to Eat

  • Fatty fish: these contain omega-3 fatty acids that help with good heart and brain health as well as high amounts of protein. Fatty fish includes salmon, mackerel, sardines, tuna, herring and trout.
  • Lean meat: this includes white meats like fish and protein. Because they contain more protein, they help fill you help and boost your metabolism (7).
  • Dairy: Generally dairy foods are generally very nutritious and are a great source of protein.

Foods to Limit

These are foods you should generally avoid when trying to manage type 1 or type 2 diabetes or if you’re prediabetic.

By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

  • Junk foods: fast food and potato chips
  • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods: french fries, donuts, fried meats
  • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

General Guidelines for Endomorphs

Eat More Protein

Various studies show that eating enough protein may help reduce body weight and appetite (9, 10, 11).

This is because protein can help boost metabolism, meaning reduced sugar cravings and calorie intake (12, 13).

Many studies also show that eating good amounts of protein can help increase muscle mass and strength, which is essential for moving towards a mesomorph somatotype (14, 15).

High protein foods include:

  • Lean meats
  • Fish
  • Legumes and beans
  • Nuts and seeds
  • Dairy

Eat Less Sugar

High-sugar diets can cause obesity, inflammation, high triglycerides and blood sugar levels, just to name a few (16).

Some easy ways to reduce the amount of sugar in your diet include:

  • Drink less sugary beverages like soda and juice. Drink more water instead
  • Snack on fruit, nuts and seeds. Keep the sugary treats for special occasions, or eat them in smaller sizes
  • Check food labels for hidden sugar. Although low-fat products are good for reducing saturated fat intake, they may replace the fat with sugar

Eat More Fiber

Fiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Fiber may also promote the release of satiety hormones (17, 18).

Both of these factors ultimately means that you eat less naturally, without having to think about it.

Foods high in fiber include:

  • Fruits and vegetables
  • Legumes
  • Oats
  • Nuts
  • Whole grains

Drink Water

Many sodas and fruit juices contain lots of empty calories and sugar that add a lot of calories to your diet without filling you up.

On the other hand, drinking water can help speed up your metabolism by up to 30% within 60-90 minutes, thus helping you burn more calories (19, 20).

Endomorph Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

  Breakfast Lunch Dinner
Monday Banana Yogurt Pots Cannellini Bean Salad Quick Moussaka
Tuesday Tomato and Watermelon Salad Edgy Veggie Wraps Spicy Tomato Baked Eggs
Wednesday Blueberry Oats Bowl Carrot, Orange and Avocado Salad Salmon with Potatoes and Corn Salad
Thursday Banana Yogurt Pots Mixed Bean Salad Spiced Carrot and Lentil Soup
Friday Tomato and Watermelon Salad Panzanella Salad Med Chicken, Quinoa and Greek Salad
Saturday Blueberry Oats Bowl Quinoa and Stir Fried Veg Grilled Vegetables with Bean Mash
Sunday Banana Yogurt Pots Moroccan Chickpea Soup Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 7 Day Endormorph Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Endormorph Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Endormorph Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Endormorph Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Endormorph Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Endormorph Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day Endormorph Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day Endormorph Diet Plan PDF

Endomorph Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Endormorph Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of anti-inflammatory Mediterranean recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a 28 Day Endomorph Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Weight Loss Plan for Endomorph Body Type

You should include resistance training in your routine.

Image Credit: Mireya Acierto/DigitalVision/GettyImages

While everyone’s body is different when it comes to gaining and losing weight, a mid-20th-century theory suggests that there may be some similarities across body types. If, according to this theory, you’re an endomorph, here is an endomorph diet and exercise plan that could help you lose weight.

Read more: What’s a Healthy Body Fat Percentage?

The Somatotype Theory

The University of Houston notes that the concept of somatotypes, or body types, was first introduced by William H. Sheldon, PhD, MD, in the 1940s.

The National Academy of Sports Medicine (NASM) says that while some parts of Dr. Sheldon’s original theory have held up over time, many have not. Today’s understanding is that several factors like genetic variations, environmental and social influences, geographic locations and personal decisions influence mental and physical development.

However, the NASM says that the parts of the original theory that have survived provide the basis for forms of somatotyping that are acceptable today, since several of the physiological markers linked to each somatotype do actually exist in the greater population.

According to the American Council on Exercise (ACE), there are primarily three body types: endomorph, ectomorph and mesomorph. Endomorphs usually have a larger bone structure, tend to store fat easily and struggle to lose weight. Ectomorphs are typically long and lean; they have a fast metabolism which can make gaining weight difficult for them. Mesomorphs tend to be naturally muscular, and can gain and lose weight easily.

The ACE explains that most people are a combination of two somatotypes, although one is usually more dominant than the other. The University of Houston lists ecto-endomorphs and endo-ectomorphs as some classic combinations. 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.

Per the University of Houston, these body types have been devised based on skeletal frame and body composition. A July 2018 study published in the journal Psychological Medicine says that it was also originally believed that there was a correlation between body types and certain personality traits and psychiatric disorders.

However, the researchers were unable to confirm the correlation and feel that additional scientific research is necessary. As with other parts of the somatotype theory, the psychiatric aspect remains extremely controversial, with many believing it amounts to nothing more than quackery.

Read more: The 16 Types of Fitness Personalities, According to Myers-Briggs

Endomorphs and Weight Loss

The ACE lists Marilyn Monroe, Beyoncé, Jennifer Lopez and Sophia Vergara as some of the world’s most famous endomorphs. The University of Houston notes that defensive linemen tend to be endomorphs as well.

If you’re an endomorph, here’s what you need to know about the physical and metabolic characteristics of this somatotype, and how they can affect your weight.

The ACE describes endomorphs as curvaceous, full-figured, pear-shaped and small-waisted. People who are endomorphs generally have a medium or large bone structure, a round body, small shoulders and short limbs. Instead of carrying weight all over, endomorphs tend to carry it in their hips, thighs and lower abdomen.

In terms of metabolism, the ACE explains that endomorphs tend to have a certain degree of carbohydrate and insulin sensitivity. This means that high-carb foods are quickly converted to sugar and are more likely to be stored as fat, instead of being burned for energy. Unfortunately, the result is a higher body-fat percentage and a greater risk of health conditions like cancer, hypertension, heart conditions, diabetes, infertility, gallbladder conditions and depression.

However, the good news, according to the NASM is that your body type isn’t a life sentence. It was originally believed that people couldn’t change their somatotypes; however the NASM states that you can in fact change your body type by consistently making the right diet, fitness and lifestyle choices.

Endomorph Diet Plan

Due to a tendency toward carbohydrate and insulin sensitivity, the ACE says endomorph diets should steer clear of refined carbs and sugary foods. Instead of bread, cookies, cereal and crackers, you should aim to get your carbs primarily from fruits, vegetables and smaller amounts of unrefined, high-fiber grains like amaranth and quinoa.

In terms of macronutrient distribution, the ACE recommends that your diet consists of 35 percent protein, 35 percent fat and 30 percent carbs. You could opt for a paleo-like diet, with protein, vegetables and healthy fats, like olive oil or avocado, at each meal. A low-carb diet, the paleo diet focuses on unrefined foods like fruits, vegetables, nuts, seeds, fish and lean meat, according to the Mayo Clinic.

The ACE suggests starting your day with a nutritious, protein-packed breakfast, to get your metabolism going and keep insulin levels in check. Harvard Health Publishing explains that your metabolism revs up when you eat food, because your body has to expend energy to digest, absorb and store the nutrients in your meal. Scientists refer to this as the thermic effect of food. Protein has a higher thermic effect than carbs or fats, because it takes longer for your body to absorb it.

Eggs are a quick, easy and protein-rich breakfast option. You could do scrambled eggs, an omelet or a frittata, made with vegetables and cheese.

Read more: How to Make Sure Your Low-Carb Diet Is Actually Healthy

Endomorph Exercise Routine

The ACE says that in addition to altering your diet, you will also need to follow a well-rounded fitness program in order to lose weight. The program should include cardio and resistance training, to help you burn calories, build muscle and boost your metabolism. According to an August 2016 study published in the Diabetes & Metabolism Journal, regular exercise can significantly improve insulin sensitivity as well.

While building muscle may not be too difficult, the ACE notes that you may find it difficult to get lean. Don’t lose heart; keep at it! Building more active muscle tissue helps increase your resting metabolic rate and causes your body to burn fat as fuel.

Per the ACE, the importance of cardio cannot be overstated for endomorphs; it’s important that you get moving almost every day. You should aim to get 30 to 60 minutes of steady-state cardio exercises two to three times a week, and 30 minutes of high-intensity interval training (HIIT) two to three times a week.

In terms of weight training, the ACE suggests focusing on the large muscle groups, like your legs, back, arms and core. Opt for compound exercises that work multiple muscle groups simultaneously. Keep the number of repetitions high and the amount of rest between sets minimal.

The ACE lists this weight training workout that you can follow. Try to do three repetitions of the whole routine.

  • Squats with overhead press: 50 seconds
  • Rest: 10 seconds
  • Stationary lunge with lateral raise (right leg in front): 50 seconds
  • Rest: 10 seconds
  • Stationary lunge with lateral raise (left leg in front): 50 seconds
  • Rest: 10 seconds
  • Plié squats or upright row (dumbbells or kettlebell): 50 seconds
  • Rest: 10 seconds
  • Push-ups with single-leg knee drives: 50 seconds
  • Rest: 10 seconds
  • Plank with triceps extension (dumbbells): 50 seconds
  • Rest: 10 seconds
  • Alternate step-ups with hammer curls: 50 seconds
  • Rest: 10 seconds

Read more: The Most Versatile Workout You’ll Ever Do at the Gym

Endomorph – training, nutrition and diet for burning fat

Since the endomorph is a body type prone to gaining excess weight, the issue of losing weight is a priority for him. However, despite the slow metabolism, adherence to proper nutrition and a sports diet will easily help the endomorph to lose weight and create an athletic figure.

It is also important that in many sports endomorphs show better results than other types of physique. Most boxers, powerlifters, and professional bodybuilders are endomorphs – and the secret to their shape is regular exercise and diet.

// Endomorph – who is this?

Endomorph is one of the three body types of a person. The endomorph’s figure is characterized by a massive bone structure and a wide waist. The metabolism of endomorphs is usually slow, which provokes a quick set of fat – at the same time complicating the process of losing weight.

The main advantage of the endomorph is its wide bone structure, which makes it easy to gain muscle mass. Also, this type of physique is distinguished by good strength indicators and the ability to withstand loads.Endomorph athletes dominate sports such as boxing, powerlifting, and bodybuilding.

However, the disadvantage of the endomorphic physique is the tendency to gain fat. To maintain fitness (and a low level of subcutaneous fat), the endomorph needs both regular fat burning workouts (including cardio) and adherence to strict dietary rules.

// Advantages of body type:

  • wide bone structure and a tendency to muscle growth
  • high strength indicators
  • the ability to train with heavy loads

// Cons:

  • inclination to gain fat mass
  • tendency to a sedentary lifestyle
  • tendency to high cholesterol

// Read more:

How to lose weight for an endomorph?

Weight loss for endomorphs is based on alternating drying and weight cycles.This allows you not only to gain muscle, but also to have a low level of subcutaneous fat. At the same time, nutrition and adherence to a diet for endomorphs is much more important than for other body types.

The best training strategies suitable for losing weight for an endomorph is a combination of short but intense aerobic activity to burn fat. First of all, we are talking about circuit training and HIIT interval training. In addition, cardio in the fat-burning heart rate zone is also suitable.

// Read more:

Advice from readers Fitseven

Anton:

I myself am an endomorph, and fierce.Height 190 weight 95, bench press 150, squat 180, deadlift 250 – no chemistry 6 years of training, mountains of literature and different diets. But I ate a loaf + 2kg of water flooded, shorter than a hat, but the strength indicators of endomorphs are the most outstanding – because ligaments, bones, metabolism are aimed at protecting the body. And mass is strength. One piece of advice for endomorphs. If you want a press – stop eating. Mouth shut and open when a spoonful of rice and breast enters your mouth. I am against Tabata – ruin the ligaments, and the fat will hang on the sides.

Departure:

Three rules will supplement the article:
1) Do what you don’t like
2) Divide all food in a day into 5 meals
3) When training for endurance, give up animal fats, with strength, vice versa ( otherwise injury).

Endomorph – characteristics

The key characteristic for determining body type is the thickness of the wrist. Classic ectomorphs have thin wrists (less than 17 cm), mesoforms are medium (17-20 cm), endomorphs are wide (more than 20 cm). Measurements are taken by the bone, just above the location of the wristwatch.

The figure of an endomorph (without regular exercise and diet) is characterized by a spherical or pear-shaped shape, as well as a wide chest – however, the girth of the pelvis can be larger than the girth of the shoulders.During training, the endomorph becomes strong and muscular.

// Body characteristics of the endomorph:

  • Large bone and massive limbs
  • Short legs and arms, wide waist and hips
  • Tendency to gain excess weight

Endomorph metabolism

Theoretically, endomorph is winning body type – in conditions of limited access to food, it is easier to survive due to fat reserves.However, in the presence of excess nutrition, slow metabolism easily leads to rapid weight gain – especially subcutaneous fat on the abdomen, chest and thighs.

A sedentary lifestyle and a love of sweets can provoke the development of diseases typical for endomorphs – from insulin resistance and diabetes mellitus to high blood cholesterol levels. That is why regular exercise and proper nutrition are important for this body type.

// Read more:

Endomorph – diet and nutrition

In order to lose weight and maintain the result, the endomorph needs to maintain a moderate diet throughout life.First of all, we are talking about giving up sugar, sweets and other fast carbohydrates, as well as moderately reducing animal fats and maximizing the amount of fiber in the diet.

At the same time, the main problem of the diet for endomorphs is the desire to lose weight as quickly as possible – including through a sharp decrease in caloric intake and an increase in the level of exercise. However, this strategy of losing weight disrupts the secretion of the hormones cortisol and leptin, provoking an increase in fat stores.

// Read more:

Fat Burning Diets

Most endomorph diets are based on carbohydrate control – both the regular carbohydrate-free diet and the drying keto diet.In addition, the method of intermittent fasting and the 16/8 diet, which is an alternation of 16 hours of fasting and 8 hours when food is acceptable, is well suited for fast weight loss and burning of fat.

Note that endomorphs often prefer exhausting workouts for fat burning to a diet – which is a mistake. To create the perfect abs, men need thousands of crunches, and a carbohydrate-free diet and regular cardio. Remember that the endomorph’s body “distills” excess carbohydrates into belly fat.

// Read more:

Endomorph training

The more muscles in the body, the faster the metabolism. However, it is difficult to build muscle and burn fat at the same time – which is why the best training format for endomorphs will be the alternation of cycles for gaining mass and cycles for strengthening relief. In winter, the emphasis is on pumping up, and closer to summer, drying.

At the same time, the difficulty of gaining mass for endomorphs lies in the fact that a slow metabolism and limited ability to store energy make training hard.A small portion of fast carbohydrates 30-40 minutes before the start of the workout will help to “swing” the metabolism – this will give the muscles more energy.

// How to train an endomorph:

  • alternation of cycles for weight and relief
  • emphasis on functional training
  • regular cardio

Fat burning training

Another disadvantage of endomorphs is their dislike of active sports. That is why short but intense fat burning workouts are recommended for this body type – for example, according to the Tabata protocol.Among other things, group programs are great for endomorphs – crossfit, bodypump, les mils.

Let us also remind you that even the best exercises are not able to purposefully burn belly fat – when exercising for weight loss, fat reserves are spent throughout the body. It is important for endomorphs to consider physical training not just as a way of instant fat burning, but as a multi-stage mechanism for restructuring metabolism.

// Read more:

***

New Fitseven materials, 5 times a week – in telegram:

Endomorph is a body type with a large bone structure.The endomorph training strategy is to alternate muscle building training with an intense fat burning program. At the same time, adherence to a diet and restriction of carbohydrates in the diet is often more important than fat burning training.

Continuing the topic

Date of the last update of the material – November 20, 2020

Diet for different body types

Diet for different body types

Food for ectomorphs

Ectomorph – thin build.It is characterized by: a thin-bone skeleton, thin long muscles, a low level of subcutaneous fat, a high metabolism, usually an increased activity of the nervous system.

Cons. Muscle mass builds up hard and for a long time.

Pluses. Over time, with a certain perseverance and desire to develop their body, this type has the best chances of becoming the owner of an aesthetic athletic figure.

The most famous ectomorph athlete – three times “Mr. Olympia “Frank Zane.With a height of 177 cm, its weight never exceeded 90 kg. At the same time, the volume of his biceps was only 44 cm. Of course, today, with such modest data, he would not have received this title, and would not even have passed the qualifying selection for this tournament. However, if he had at one time at hand the achievements of the current pharmacology and modern training methods, he would have easily increased an additional 15-20 kg of muscle mass.

An example of this is the modern athlete Dexter Jackson. With a height of 170 cm, its weight reaches almost 105 kg.Of course, he is not a muscle monster, but, nevertheless, he looks impressive and managed to win the most prestigious title of bodybuilding “Mr. Olympia “in 2008.

Ectomorph feeding mode
Let’s put it this way: your success is 70% dependent on nutrition. If you are a typical ectomorph, you will have to eat a lot, and even a lot, since the main goal is weight gain. Moreover, preference should be given to carbohydrate food, it should be at least 50% of the daily diet. Choose complex or plant-based carbohydrates: rice, oatmeal, beans, lentils, durum wheat pasta, various vegetables, including potatoes.But the consumption of simple carbohydrates such as sugar, candy, rolls, jam, it is better to reduce. They are quickly absorbed into the bloodstream and give a feeling of fatigue.

Protein should be consumed at the rate of 3 g (minimum 2 g) per 1 kg of body weight. Eat lean meats, chicken breasts, turkey, fish. The percentage of protein in the diet of an ectomorph should be 20-30%.

Do not give up dairy products, but watch out for fat content. The intake of fat in the diet should not exceed 30%.Now kefir, yoghurts, milk, cottage cheese with a fat content of no more than 1% are on sale.

Take food 5-6 times a day in small or medium portions.

Drink at least 2.5 liters of water a day.

Distribution of calories as a percentage: proteins – 20-30%, carbohydrates – 50-60%, fats – 20-30%.

You can’t do without additives
They greatly facilitate the task of increasing muscle mass and reduce the time to achieve results by at least half.

The most important rule is to take a multivitamin. Now in the pharmacy you can find vitamin complexes, the intake of which can fully provide the body with useful substances. Due to the increased fitness loads, the therapeutic dose of vitamins can be doubled.

The best supplements for ectomorphs are protein shakes or gainers (protein-carbohydrate mixtures). You need to drink 2-3 cocktails a day. The first cocktail is between breakfast and lunch, the second and third before and after training.

Take creatine. The best choice is its transport systems. Creatine should be drunk in courses, according to the recommendations. The body needs it due to the fact that during training, its reserves are quickly depleted. Creatine will help restore lost energy, as well as gain muscle faster.

Also, if you can afford it, consume complex amino acids, BCAAs and glutamine with each meal as recommended.

Since the caloric content of your diet can increase several times, it is advisable to take enzymes after the main meals for better assimilation.Enzymes are not taken constantly, but in courses, according to the doctor’s recommendations.

Additional tips for ectomorph

  • People with this type of physique should try to avoid stress and learn to relax with yoga, meditation, massage, etc. You can try health exercises qigong and tai chi. The cortisol release caused by stress slows progress. If you don’t feel like doing yoga, you can get by with a simple but effective exercise.To do this, you will need 10-30 minutes alone with yourself, away from extraneous noise. During this time, try to completely relax: close your eyes, inhale through your mouth and exhale slowly through your nose. You should feel the muscles relax and become heavy. Imagine that all the stress leaves the body and dissolves into thin air.

  • Energy-intensive activity should be minimized.

  • Get adequate sleep at night.You need at least 8 hours of sleep to curb your high metabolism.

  • Also try to sleep during the day: 30 minutes to 2 hours. This will restore your strength, and also further stimulate the body’s production of its own growth hormone.

Mesomorph Nutrition

Mesomorph – normal build. It is characterized by: medium or wide bone, a sufficiently muscular body and without sports, average metabolism, usually normal activity of the nervous system.

Cons. Since the result is achieved relatively quickly, athletes often relax and do not pay due attention to training and nutrition. Because of this, their genetic potential remains unfulfilled.

Pluses. With a competent methodological program and appropriate nutrition, athletes belonging to this type can reach the initial competitive level after 2-3 years of regular training – unlike an ectomorph, which will need 2 times more time and effort for this.

To have such a somatotype is the dream of every bodybuilder. Confirmation of this is that all “Mr. Olympia ”, except for Frank Zane and Dexter Jackson: Larry Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Colombo, Chris Dickerson, Samir Banut, Lee Haney, Dorian Yates, Ronnie Coleman, Jay Cutler and Phil Heath. The secret to the success of these athletes is the combination of genetic data and a well-chosen training and nutrition method, coupled with will and perseverance.

Mesomorph feeding mode
And here mesomorphs were lucky – it is not necessary to adhere to any special diet.You just need to limit fats (up to 20% of the total diet) and “push” on carbohydrates. You, unlike other types, can even flour and sweet.

You can also choose any source of protein: meat, eggs, fish, legumes, protein mixtures. Proteins are consumed according to the classic rule for athletes – 2-3 g of protein per 1 kg of weight.

And, of course, you must drink at least 2.5 liters. water a day.

Distribution of calories as a percentage: proteins – 30-40%, carbohydrates – 40-50%, fats – 10-20%.

Additives
Protein shakes, complex proteins at night are suitable for you. Vitamins and amino acids will also be helpful.

Additional tips

  • Do not try to train too much or too intensely, this will lead to injury. In addition, the body will quickly get tired and will not respond to stress. Hence the next tip.

  • Know how to “slow down” in time and listen to your body.Be patient but persistent.

Endomorph Nutrition

Endomorph – full physique. It is characterized by: medium or wide bone, slow metabolism, a tendency to gain excess weight, usually decreased activity of the nervous system.

Pluses. The endomorph has no problems with gaining muscle mass.

Cons. It is easy to gain weight, but it is difficult to remove excess body fat.Because of the fat in these guys, it is often impossible to make out the trained muscles.

Endomorph nutrition mode
Your main goal is to get rid of body fat. To get started, start a food diary and write down everything you eat during the day. With the help of these observations, it will be easier to control the amount of calories consumed.

The main enemies of the endomorph are simple carbohydrates and saturated fats.

You will have to forget about cakes, sweets, sweet soda.Starchy vegetables – potatoes, corn, carrots – should be consumed in moderation. But tomatoes, cucumbers, broccoli, lettuce – please eat as much as you like.

If you are clearly overweight, then in the afternoon you need to exclude the consumption of all carbohydrates.

Preferred protein sources are skinless chicken, turkey, fish, lean meat, protein drinks.

All the time “put firewood in the firebox”: eat often, about 6-7 times a day in small portions. Because of this, the metabolism will accelerate, and you will lose weight more intensively.

Try not to eat, as in the army, instantly sweeping away all the contents of the plates. The body needs 20 minutes for the brain to receive the information: “I’m full!” Therefore, get up from the table with a slight feeling of hunger. Perhaps in half an hour you will already forget about food.

Drink more water – from 2.5 liters. in a day.

Distribution of calories as a percentage: proteins – 40-50%, carbohydrates – 30-40%, fats – 10%.

Additives
Forget gainers. The best source of protein is milk, whey, or egg protein concentrates.

Again – it is important to saturate the body with vitamins and amino acids.

Since people with this type of build cannot boast of a violent temperament, they can “recharge” themselves with energy drinks. Choose energy drinks that contain guarana, caffeine, and fat burners like L-carnitine.

Additional tips

  • Be sure, in addition to strength training, additionally do aerobics: cycling, swimming, water aerobics, running, martial arts, training on various cardiovascular equipment, even brisk walking, in the end, will do.

  • Such loads should be at least every other day, and, if possible, every day. If you cannot pay due attention to these activities, load yourself with household chores: walk the dog, wash the car, do general cleaning, play active games with the children. You can simply use long walks or martial arts.

  • Don’t sleep a lot. You need no more than 8 hours of sleep.If you feel tired during the day, you can take a nap for 30-60 minutes.

how does it work and is it worth getting on it

A common problem faced by many girls. Spoiler – it needs to be addressed as a whole. All methods are simple – read the material and choose your own.

The human body contains about 60% water, which is important for all biological processes. It is recommended to consume a sufficient volume of liquid every day – about 2.0-2.5 liters.But many people note water retention, due to which weight increases, edema occurs. We give detailed instructions on how to remove fluid from the body quickly.

Swelling or excess water: what’s the difference

Correcting body weight by removing excess fluid is necessary for professional athletes and bodybuilders who need to match a certain weight category or improve their appearance.

Excessive water retention leading to edema is another problem.Although they are harmless in most cases, persistent swelling can be a symptom of serious medical conditions such as heart, liver or kidney disease. Women experience fluid retention during the luteal phase of the menstrual cycle and during pregnancy.

Our material contains tips for healthy people and athletes. If you have severe swelling in your feet or hands, see your doctor. It is important to exclude kidney pathologies and serious endocrine metabolic diseases.

1.Regular exercise

    This is one of the best ways to lose weight quickly and safely. Any form of exercise increases sweating, which means the body loses water. Average fluid loss during one hour of training is 0.5-2 liters per hour, depending on the temperature in the gym and clothes. During exercise, the body also transfers water to the muscles. It helps to reduce the amount of fluid under the skin, improving the appearance and eliminating puffiness (swelling of the subcutaneous tissue).

    Taking care of how to remove excess fluid from the body, we must not forget about adequate water intake during exercise. Failure to do so may result in severe dehydration and impairment of well-being. The sauna helps to increase the loss of moisture and eliminate puffiness. It activates perspiration with the loss of fluid through the skin. If you go to the sauna after exercise, the effect will increase.

    2. Adequate sleep

      Scientists have proven that proper sleep is important for metabolism, along with physical activity and diet.During sleep, the sympathetic nervous system activates the kidneys, which regulate the amount of sodium and fluid in the tissues.

      Adequate sleep regulates fluid levels and reduces water retention in the subcutaneous tissue. On average, you need to sleep about 7-9 hours a day.

      3. Stress Reduction

        Constant stress increases the concentration of the hormone cortisol in the blood plasma. One of its effects is water retention in tissues, which provokes swelling.This is because the stress hormone stimulates the activity of ADH (antidiuretic hormone), which retains fluids. The basis of ADH work is signals to the kidneys about salt retention, which automatically provokes a retention – less urine is excreted, water remains in the tissues and subcutaneous tissue.

        Eliminating stress helps to normalize the work of ADH, relieves its negative effects on the kidneys, allowing more active urine production, removing excess moisture.

        4.Elimination of electrolyte imbalance

        If the body does not get enough electrolytes – ions that have an electrical charge, fluid imbalance is possible. Positive ions are especially important – potassium, magnesium and sodium, negative chlorine. If the concentration of electrolytes in plasma or cells rises sharply or decreases, this provokes a disruption in fluid flow. Edema inside the cells or in the intercellular space is possible.

        How to remove water from the body with edema, if the reason is an imbalance of ions

        It is important to correlate salt intake with fluid intake, if a lot of moisture is supplied, accordingly, more salt is needed, and vice versa.

        When playing sports, living in a hot climate where the air humidity is high, it is necessary to consume additional portions of electrolytes to replenish the loss of salts during perspiration.

        If a person consumes a lot of salt from food or supplements, they should drink enough water. Otherwise, the salt will attract, retain fluid and provoke swelling.

        5. Adjustment of salt intake

        Table salt is sodium ions (positive) with chlorine ions (negative).In the body, salt dissolves, breaking down into ions. It determines the level of water retention in tissues. Lack of sodium in plasma, intercellular fluid and cells, or its excess, leads to metabolic disorders, provoking water retention in the body or its active removal by the kidneys.

        The high salt content of processed foods, junk food, or regular meals tends to cause excess moisture retention in the subcutaneous tissue, leading to swelling. The effect is especially pronounced against the background of insufficient intake of ordinary drinking water and a lack of physical activity.The swelling is worse if the person drinks sugary sodas instead, which stimulate the feeling of thirst.

        How to remove fluid from the body in this case

        To a large extent, the severity of edema depends on water consumption and the volume of circulating blood. Swelling usually occurs when a person drinks more liquid, or, conversely, much less than usual. Therefore, you need to adhere to the average consumption of drinks every day, adjusted for your own feelings and air temperature.

        6. Taking an additional portion of magnesium

          Another key mineral needed to maintain fluid balance in the body. It not only regulates the volume of water in the plasma or intercellular fluid, but also normalizes the functioning of the nervous system, the transmission of impulses between cells. In the human body, magnesium is involved in 600 different metabolic processes, reducing body weight and the severity of PMS in women, relieving stress.

          It actively interacts with sodium and potassium, controlling the filtration of fluid by the kidneys and its re-uptake (reabsorption) under conditions of dehydration.Supplemental magnesium helps in weight control by dehydrating and suppressing stress responses.

          7. Intake of dandelion extract

            Common dandelions are a medicinal herb that has a natural diuretic effect. Infusions and decoctions of dandelion root are used at home to introduce excess moisture to reduce the severity of edema.

            The active substances in the broth signal the kidneys to more actively filter water and salts, increasing the volume of urine excreted.Over the next 5 hours, the work of the renal glomeruli increases with filtration of more urine. It is important to consult with your doctor first. There are certain limitations – kidney, heart or liver pathologies.

            8. Consumption of more ordinary water

              This helps eliminate fluid retention in tissues and cells. The body strives for an ideal balance – optimal intake and excretion. If a person is constantly suffering from dehydration, the body will regularly turn on mechanisms for fluid retention so that metabolic processes do not stop.

              If a person achieves an optimal balance, the body actively removes excess water through the kidneys and through the skin, which eliminates swelling and prevents their appearance. Drinking enough water is not limited to preventing edema. This is necessary to activate the breakdown of fat and full brain function.

              • Landmark – thirst . It is important to drink a few sips of plain water every time you feel like drinking, but you don’t need to drink 1-2 glasses at a time.In hot weather or during exercise, fluid consumption increases.

              • Another landmark is urine color . If it is pale yellow, transparent, it means that the body receives the optimal volume of water, the tissues are fully moisturized.

              9. Consumption of selected healthy foods

                The easiest way to remove water from the body for weight loss is to eat more foods that regulate fluid balance (especially rich in potassium) .This mineral stimulates the kidneys to excrete excess sodium, and with it – water.

                magnesium supplements or foods with a substance help in the fight against edema:

                • dark chocolate;

                • dark green leafy vegetables;

                • nuts and whole grains.

                There are a number of herbal products that have a mild diuretic effect:

                Although fluid retention does not cause bloating or discomfort, restricting consumption of foods that cause flatulence is beneficial for edema as well.The hazardous group includes highly processed foods with a sufficient fiber content, beans and dairy products (with lactose). It is worth choosing foods with a low FODMAP content for a while to assess the effect.

                10. Decrease in the amount of carbohydrates

                  Another option is how to remove excess water from the body. Simple sugars are stored in the muscles and liver as glycogen, which also retains water in the tissues. For every gram of glycogen in the body, there are 3-4 grams of water.This explains why people immediately lose weight when they switch to a low-carb diet that decreases glycogen stores.

                  Carbohydrates also stimulate an increase in insulin levels, which increases sodium retention and water reabsorption in the kidneys. Low-carb diets lead to lower insulin levels and the introduction of excess sodium and water by the kidneys. Try changing your carbohydrate intake and see how the swelling decreases.

                  11. Taking caffeinated supplements or tea and coffee

                    An easy way to quickly flush water out of your body is with caffeine and drinks containing caffeine, for example.They have a diuretic effect.

                    In one study, participants were offered a glass of water with or without caffeine at doses of 4.5 mg per kg of body weight. When drinking caffeine with water, the participants’ urine volume increased significantly. That said, although caffeine has a mild diuretic effect, it does not cause dehydration.

                    12. Changing habits

                      • One of the best lifestyle changes you can make is to reduce your intake of processed foods and excessive salt intake.

                      • You cannot sit still for a long time – this can reduce blood circulation. Physical activity improves it and helps to get rid of excess water.

                      • Some medications can also cause water retention, so it’s worth consulting your doctor if you’re concerned.

                      • While it’s not directly related to water retention, it’s worth evaluating nutrition to make sure it doesn’t cause digestive problems or bloating.

                      • Excess or inadequate intake of water, alcohol, minerals, caffeine, and salt can cause delays.

                      • Taking pills with a diuretic effect is prohibited without the permission of a doctor.

                      90,000 How to determine your body type and what you need to eat in order to lose weight: the opinion of a nutritionist

                      Determining your body type will help those who want to lose weight quickly.

                      We all have a specific body type, which is determined by our genes and hormones, which are most active during puberty. We usually fall under one of three different body types: ectomorph, mesomorph, and endomorph. The popular British author of the diet, Terry-Anne Nunns, said that knowing what type of physique the body corresponds to can help people lose weight as quickly as possible. In particular, it will help you know what foods you should eat or avoid, and what exercise to look out for first.

                      Ectomorphs usually have a small body with little fat. Mesomorphs have medium bodies. People with this body type develop muscles easily and lose weight easily. In contrast, endomorphs have a large physique and curvaceous body shapes.

                      Here Terri Ann, the creator of the famous in Great Britain diet “ Terri Ann 123″ (Terri Ann’s 123 Diet Plan) told The Sun about each of the three body types and what people should eat depending on their physique to lose those extra pounds in a short time.

                      Ectomorphs

                      What does an ectomorph look like?

                      Ectomorphs, as a rule, have a lean physique, predominantly long but thin bones, weak muscles and little fat. Unfortunately, pronounced ectomorphs are least of all inclined to engage in power sports. Including little suitable for bodybuilding. By the way, such people are rarely found in fitness rooms. There are exceptions, but most often people with a different body type go to the gym.And usually these are not pure ectomorphs, but people with a mixed body type who have physiological characteristics that can help build muscle.

                      According to Terry-Ann, ectomorphs tend to be naturally thin and have a fast metabolism.

                      “Having an ectomorph body type means your body physically looks small and thin,” says Terry-Anne.

                      “If your body is thin since adolescence, you tend to have a fast metabolism and it is difficult for you to gain weight because of this.”

                      Having a fast metabolism in the body means that calories are burned much faster than those with a constant slow metabolism. This means that people with an ectomorph body type may find it difficult to maintain or gain weight. Basically, this is the type of person who can eat more calories and gain weight (everyone’s dream, especially women). ”

                      See also

                      What should an ectomorph eat?

                      Ectomorphs should focus on foods high in carbohydrates and proteins.

                      “If your body type is ectomorphic, you really need to make sure that you are consuming enough calories to provide the body with the energy it needs,” notes Terry-Ann.

                      Protein should be a key part of any ectomorphic diet, which should include lean meats and eggs

                      Nutritionist Terry-Ann Nunns

                      According to Terry-Ann, eating foods high in carbohydrates such as whole grain pasta and brown rice will help increase your calorie intake.Moreover, such products for ectomorphs are part of a balanced diet.

                      “Protein should also be a key part of any ectomorphic diet, which should include both lean meats and eggs. These foods will help build the muscle mass that this body type usually lacks. ”

                      • Best exercise for ectomorphs: muscle building workouts such as strength training and squats to help increase muscle mass.
                      • Ectomorphs among the world’s stars: Keira Knightley and Karlie Kloss.

                      See also

                      Mesomorphs

                      What does a mesomorph look like?

                      Mesomorphs by nature (without training) have excellent musculature, which is visible to the naked eye. For people of this type of physique, the absence of fat is characteristic. As a rule, the body of the mesomorph is massive, the bones are thick. But the main thing that makes them stand out is the volume of the muscles. By the way, it is people with this body type that tend to achieve the best results in bodybuilding and other strength sports.

                      Mesomorphs are somewhere in the middle between ectomorphs and endomorphs.

                      According to a nutritionist, this is one whose body can be described as naturally athletic. That is, mesomorphs have a fairly large bone structure and large muscles.

                      “If you have this body type, it will be easy for you to either lose or gain weight, depending on your fitness goals,” says Terry-Ann.

                      “Basically, this is the ideal body type for building and maintaining muscle, as people with this body type are naturally strong and gain muscle mass and fat much more easily than people with other body types.”

                      What should a mesomorph eat?

                      Mesomorphs should eat a diet high in complex carbohydrates such as whole grains and legumes. You should also choose lean foods with protein content.

                      According to the author of a popular diet program in the world, the basic principle of proper nutrition of mesomorphs should be a healthy, balanced diet, which may contain a little more carbohydrates.

                      For mesomorphs, the basic principle is to follow a healthy, balanced diet with slightly more carbohydrates than the normal daily allowance

                      Terry-Ann Nunns

                      Your body will respond well when you feed it healthy food, and mesomorphs’ high tolerance for carbohydrates and converting them into fuel means you can eat high carbohydrate foods much more often than people with other body types.

                      “Try to eat a diet high in complex carbohydrates such as whole grains, beans and vegetables. It is advisable to consume lean protein: lentils, white fish, and Greek yogurt. Don’t forget about the healthy fats found in avocados and nuts, ”says the nutritionist.

                      • Best Exercise for Mesomorphs: Strength and cardio workouts are recommended to stay healthy. If you are looking to reduce your weight, with a combination of training and a balanced diet, you will see results quite quickly.
                      • Mesomorphs among world stars: Gigi Hadid, Jennifer Lawrence and Irina Shayk.

                      See also

                      People with curvaceous body shapes (endomorphs)

                      What does an endomorph look like?

                      People with an endomorphic body type tend to have a higher percentage of body fat. Endomorphs usually have a spherical body shape. Such people most often have a large belly, a wide chest and torso, and short stature.They also have a lot of fat on their shoulders and hips, but nonetheless thin wrists and ankles. All this is due to the fact that people of this type of physique, as a rule, have excess fat deposition. The reason is a slow metabolism. This means that it is difficult for endomorphs to lose weight.

                      Endomorphs should avoid a diet rich in foods that promote further weight gain

                      Terry-Ann Nunns

                      Slow metabolism is often a key factor in weight gain for endomorphs.During a diet, these people are afraid to put on a few extra pounds, thinking that just looking at a sweet cake can gain weight.

                      What should an endomorph eat?

                      Endomorphs should try to avoid refined carbohydrates such as white bread and instead focus on lean protein, fruits and vegetables.

                      “It is advisable to avoid a diet high in foods that contribute to further weight gain, including refined carbohydrates such as white bread and pasta, as well as foods high in sugar and fat,” says Terry-Ann.

                      “Choose a diet high in good fats, lean protein, fruits and vegetables instead.”

                      • Best Exercise for Endomorphs: Exercise should focus more on cardio to help speed up your metabolism. But weight training can also help by speeding up your metabolism and burning those extra calories. That’s why try to balance your workouts to help your body convert fat into muscle.
                      • Endomorphs among the world’s stars: Kim Kardashian, Jennifer Lopez and Kate Winslet.

                      Body types: endomorph

                      Training strategy and nutritional characteristics for those who are naturally overweight. Fat burners – a panacea for effective weight loss or not? Useful tips for losing weight.

                      Who are endomorphs?

                      There are body types: endomorph, ectomorph and mesomorph. Endomorph is a type of human structure, the figure of which is characterized by a massive bone structure, a rather wide waist and, unfortunately, excess fat reserves.Metabolism in such people is slow, as well as reduced strength indicators.

                      Endomorph humans are common in the European nation. Probably, evolution is so concerned that in the period of a snowy winter and a shortage of food, people can subsist on the reserves of fat accumulated in the warm season.

                      Endomorph and its characteristics

                      Most often, the endomorph is found with a spherical or pear-shaped figure, since the pelvis is wider in comparison with the shoulders. Moreover, the arms and legs are relatively short.The head is large. Endomorphs by nature do not like to play sports or other types of vigorous activity.

                      A positive quality of this body type is a large bone structure. During strength training, this feature allows you to quickly gain muscle mass. But along with the muscles, they gain a lot of fat. Most often, fat is deposited on the belly and thighs, and it is difficult to get rid of it.

                      Sports supplements for weight loss

                      The main problem of endomorphs: they believe that taking fat burners speeds up metabolism, and without physical activity, they can get rid of extra pounds.But everything is not as simple as it seems. Weight loss success starts with a normal diet, not a pill!

                      Since all endomorphs are big sweet tooth and fans of fatty foods, metabolic disorders and an increased risk of diabetes, blood cholesterol and high blood pressure are inherent in them.

                      In general, fat burners are contraindicated for such people!

                      Training for female endomorphs

                      As a rule, female endomorphs are more difficult to tolerate physical activity for burning fat (for example, running or aerobics).The key problem is that a slow metabolism and a woman’s limited ability to store energy simply do not provide an opportunity to exercise effectively!

                      But maybe you will stop tormenting yourself with unloved workouts in a powerless attempt to burn extra calories and deal with the real reason for the excess of these calories. If the reason is that you drown out negative emotions with sweets, then one of the solutions is yoga.

                      Yoga for weight loss

                      Despite the fact that very few calories are consumed during yoga, it significantly increases cheerfulness and a sense of comfort.With regular yoga, your overall well-being improves. Meditation helps you to love yourself, and not to follow fashion and advertising baits.

                      Yoga is extremely important for women between the ages of 40 and 45. Indeed, with a decrease in the level of hormones in the body, the elasticity of the muscles also decreases. With slow, gentle stretches, you can maintain youthfulness and healthy flexibility throughout your entire body.

                      Diet for endomorphs

                      Another mistake of endomorphs with a wide-boned body type is the desire to lose weight in a short time due to an aggressive diet and a sharp increase in physical activity.But this way you will not achieve anything good, but only put the body into a state of shock and disrupt the hormonal background! And this immediately provokes an increase in fat reserves and muscle burning.

                      To lose weight, as well as to make the body fit for many years, it is necessary to sit on a moderate diet throughout life. First of all, give up sweet and other “empty” carbohydrates, reduce animal fats and maximize the level of fiber and vegetables in the daily menu.

                      Also useful will be periodic fasting days or intermittent fasting (in the absence of a doctor’s contraindications). This not only improves glucose breakdown and reduces sugar cravings, but teaches the body to naturally manage reserve stores and body fat in a natural way.

                      Endomorph training strategy

                      The more muscles in the body, the faster the metabolic processes in it. But the body cannot build muscle and burn fat in parallel.The ideal workout option for an endomorph is to alternate muscle building cycles and relief cycles.

                      The problem is that a slow metabolism and limited ability to store energy make it very difficult for endomorphs to work out in the gym. To speed up your metabolism even a little bit, you should take fast carbohydrates half an hour before or immediately after training.

                      Short and intense training

                      Most effective endomorph training – basic muscle building program (limited number of exercises, high working mass and low reps) and short workouts, but high intensity for weight loss (for example, circuit classes, crossfit, HIIT training).

                      How to achieve a flat stomach?

                      Every endomorph dreams of a toned and sculpted tummy and a minimum amount of fat on the sides. But it is not grueling abdominal exercises that play an important role in creating the perfect abs, but an adequate diet. Remember, the body converts excess carbohydrates into belly fat!

                      It is more effective to control the number of calories while you have not yet consumed them than to burn energy during physical exertion after overeating. Before you eat a packet of chips, remember it equals a 10-kilometer run! Favorite fast foods and an endomorph flat press are incompatible concepts!

                      endomorph: what kind of body type is this? “>

                      Conclusions

                      The effectiveness of training for endomorphs consists in the periodic alternation of short but intense workouts to build muscle and lose weight.But it is important to stick to a diet and limit simple carbohydrates in food in creating a relief abs!

                      Diet for every body type | Gym online

                      How to eat according to your genetics?
                      Jimmy Pena on Individual Differences in Diet

                      … The judges left the courtroom and still haven’t returned. There is a discussion of
                      about how genetics affects the development of skeletal muscles, it has been going on for a long time and, apparently, will not end soon… And in the meantime,
                      that guy, who just came to the gym, is growing like a weed,
                      while you, the most diligent and persistent jock in the world, have not gained a single kilogram for the last few months in
                      . Your ungrateful body
                      simply does not respond to cycling loads, changing training programs
                      and active rest. You seem to be doing everything right, what’s the catch? Before you start blaming your innocent parents,
                      pay attention to two things – your reflection in the mirror and your
                      dining table.There is no doubt, people are all very different, each has its own
                      weight and dimensions, but the basis for these dimensions and weight is the same – genetics,
                      genetically predetermined body types, ectomorph, mesomorph
                      and endomorph, or, more often, various combinations of them …
                      To which of them you belong, you can determine by carefully examining yourself in the mirror. Maybe you are thin and narrow-boned, long-armed and 90,072 thin-necked? Then you are most likely an ectomorph. If you are more like
                      a pear, with shorter arms and legs, and a wider bone, then
                      you are probably an endomorph.And if you are broad-chested, broad-shouldered and muscular,
                      , then most likely you are a mesomorph.

                      As soon as you decide on your own body type, you
                      need to immediately decide on your nutrition program, or rather –
                      what to throw out of it and what to leave. Research shows that 90,072 gains in the gym can only be achieved by consistently overloading your muscles and consistently providing them with nutrition. This is true 90,072 for any physique, if it is taken into account the fact that 90,072 each body type reacts in its own way to the diet and composition of the diet.
                      In any case, it is impossible to neglect the opportunity to eat in a timely manner and properly
                      . It doesn’t matter what type you are, at
                      you have a great responsibility for organizing the correct diet
                      .

                      Well, we have told this, now you need to move on to more specific
                      things: what exactly and how often you need to eat. Do I need to take
                      any nutritional supplements and medications. Which food 90,072 or nutritional supplements might prevent you from achieving your maximum 90,072 results? You will get some answers to these questions from this article
                      , perhaps it will help you transform your body into what you always wanted to see in the mirror
                      .

                      EKTOMORPH
                      Just eat and that’s it!

                      Features of the diet: per day an ectomorph needs 3.5-5 grams of protein per
                      kilograms of weight, while protein should provide about 30% of daily 90,072 calories. Carbohydrates should provide about 50% and fat 20% of your daily calories. In order to gain muscle mass, it is necessary that the 90,072 calories received during the day are not completely burned.

                      Food frequency: Five moderate meals a day. Eating more often
                      and smaller meals can increase your already high metabolism beyond the
                      need.

                      Preparations and supplements: every day – two doses of protein or a weight gainer,
                      the first with meals, the second just before bedtime. Use creatine
                      to support the 90,072 energy levels needed for training and improve adaptation.

                      Avoid: fat burners, especially ephedrine-based ones, and stress.

                      Remember: do not skip meals during the day; the daily consumption of
                      water must be at least 2.5 liters.

                      A consistent supply of high quality protein,
                      net carbs and fat is essential.The daily calorie intake should be
                      2,000-2,500 calories.

                      “Don’t worry about gaining extra weight, just eat and
                      is it!” speaking three times Miss International and IFBB-pro Laura Creavalle. “You need an additional 90,072 calories to grow, so eat plenty of starchy carbs, protein and fat.”

                      Susan M. Kleiner, MD, explains:
                      “For this body type, 90,072 calories are of prime importance.It is quite difficult for ectomorphs to get an adequate amount of 90,072 energy, so they should eat every 2-3 hours. If you have a very busy 90,072 day, use meal replacement mixes, 90,072 sports drinks, and all kinds of sports bars. If
                      is possible, take something to eat and drink with you so as not to
                      be hungry for a long time. ”

                      Ectomorph needs to constantly monitor the regularity and correctness of food
                      before and after training. , rich in carbohydrates, can greatly reduce catalobism
                      while working with weight; the same post-workout meal gives
                      a pronounced anabolic effect.IFBB-pro Milos Sarcev (Milos
                      Sarcev) believes that an ectomorph athlete needs 5 grams of protein
                      per kilogram of body weight and the amount of starchy carbohydrates, such as rice, pasta or potatoes, is consumed
                      . “Nothing will happen if
                      has some saturated fat in the diet,” he says. “Eggs or a good steak won’t hurt anyone.”
                      But you do not need to lean heavily on fatty foods.

                      Figuratively speaking, ectomorphs live in a country of eternal catabolism
                      and continuously play “king of the hill” with him. “regular moderate meals.

                      ENDOMORPH
                      Burn it, burn it

                      Features of the diet: first of all, it is necessary to cut down on the consumption of
                      fats. All of your protein should come from lean foods,
                      such as lean fish, skinless chicken breasts,
                      egg whites, and lean parts of turkey. Consumption of plant foods is important, but
                      should not be used as a source of protein. Limit
                      fruit intake in the morning. Try to eat only complex carbohydrates
                      such as potatoes, long-grain rice and legumes.

                      Food frequency: 5-7 small meals a day. This will help
                      normalize metabolism and maintain it at the proper level.

                      Preparations and Supplements: Fat Burning Products and Protein Shakes
                      (except when not authorized by a doctor).

                      Avoid: fatty dairy products, all kinds of sandwiches (with
                      sausages, ham, smoked meats, etc.), inadequate sources of
                      protein, alcohol and lemonades.

                      Remember: don’t eat too late or too often, and get out of the table
                      before you feel full.

                      “The endomorph has fewer opportunities to make mistakes,” says
                      Kleiner. “Just as in the case of ectomorph, the main factor of
                      for an endomorph is calories. If the task is to lose weight, the number of 90,072 calories must be cut and their count must be 90,072 more accurate, so as not to make mistakes.” It should also not be forgotten that
                      different foods have different effects on metabolism, some speed up,
                      some slow down. It is necessary to learn how to control and use
                      in daily life.

                      That’s roughly what it means: rounded, out of every 100 “protein” calories, the body uses 20% to digest this protein, assimilate it and enter it into metabolism. For carbohydrates, this figure will be 90,072 10-12%, for fat – only 5%.

                      As you can see, although fat is an important nutrient,
                      but in this case it will be superfluous, unlike proteins and carbohydrates.
                      Laura Crivell, concurrently sports nutritionist, strongly advises
                      to use skinless chicken breasts, fish and egg whites as the main source of protein
                      : “so you can eat more
                      and get a feeling of being more full than if you eat too much
                      carbohydrates and fat.”Milos Sarchev agrees with her
                      and adds:” if you are losing weight, eat less starchy
                      carbohydrates and more fibrous ones containing fiber. Eating
                      in small, frequent meals, rich in protein and fiber, will help
                      lose weight .. “

                      To summarize, you can say this: watch what carbohydrates you eat
                      , control the intake of fats with food and try to use the
                      fat-burning nature of proteins

                      MESOMORPHIC
                      The main thing is the plan

                      Features of the diet: 2.5 grams of protein per kilogram of body weight per day
                      (egg whites, lean turkey, skinless chicken breasts and fish).
                      Carbohydrates must supply a fairly high amount of calories,
                      60% -65% of the total daily amount. The amount of “fat” 90,072 calories should be kept within 15% of the daily amount.

                      Food frequency: 5-7 meals a day.

                      Preparations and additives: protein shakes and meal replacement mixtures.

                      Remember: don’t eat the same thing in the same amounts every
                      weeks – variety is very important here. Instead of fasting 90,072 all year round, try giving your muscles a little 90,072 more calories from time to time.You gain muscle mass quite easily and lose 90,072 fat easily, so why not take advantage of that?

                      Mesomorphs bear the stamp of a certain blessing of nature, this is
                      a fact. Not only can they look amazing, they can make
                      that long! Studies show that athletes of this type consume more calories per day 90,072 on training and rest than others, 90,072 for the same age, height and percentage of subcutaneous fat. Well, what else can I say
                      ?….

                      But even a mesomorph should not rest easy on his laurels. Need
                      to try to make the best out of good. Kleiner states: “Mesomorphs
                      tend to be lazy, they often train and eat without any system or strategy.” Tidy up your diet,
                      calculate exactly the right daily amount of protein, carbohydrates and 90,072 fat, plus nutritional supplements – all the necessary building blocks of
                      – try it and you won’t regret it. After all, five bricks can’t build
                      , no matter how big…

                      Well, did you have any hope after all this?
                      Of course she stayed. And no matter what you got from Mother Nature,
                      because you know exactly what you need to get the most out of
                      of your personal unique combination of muscles, nerves and metabolism!

                      Self-study literature:

                      Bosselaers, I., Buemann, B., Victor, O.J., Astrup, A. 24-hour energy
                      expenditure and substrate utilization in bodybuilders.American
                      Journal of Clinical Nutrition 59 (1): 10-2, 1994.

                      Bouchard, C., Dionne, F.T., Simoneau, J., Boulay, M.R. Genetics
                      of aerobic and anaerobic performances. Exercise Sport Science Review
                      20: 27-58, 1992.

                      Clarkson, P.M., Rawson, E.S. Nutritional supplements to increase
                      muscle mass. Critical Review of Food Science Nutrition 39 (4): 317-328,
                      1999.

                      Kreider, R.B. Dietary supplements and the promotion of muscle growth
                      with resistance exercise.Sports Medicine 27 (2): 97-110, 1999.

                      Smith, N.J. Gaining and losing weight in athletics. Journal of the
                      American Medical Association 12; 236 (2): 149-151, 1976.

                      Van Zant, R.S. Influence of diet and exercise on energy expenditure
                      – a review. International Journal of Sport Nutrition 2 (1): 1-19,
                      1992.

                      Is a diet by body type possible: the opinion of a nutritionist

                      There is also a Heath-Carter method (formula), the essence of which is similar to the measurement of composite (body composition), demonstrating a more accurate description of the ratio of fat to muscle and bone in humans. “

                      “A small study of 63 men published in the American Journal of Human Biology showed that ectomorphs had lower levels of lean mass compared to mesomorphs and endomorphs. Agree, this is a fairly obvious “discovery”, the practical value of which is highly questionable.

                      An article published in October 2017 in the Anthropological Review by Polish researchers analyzed the three-day food diaries of 150 women. Scientists concluded that the somatotype was associated with factors such as diet, physical activity, weight cycling, body mass index.Again, nothing surprising, – says the expert. “We can already assume that a person with a higher percentage of body fat is likely to have different eating habits than a person with a lower percentage of body fat.”

                      Is it worth taking into account the somatotype for building a diet?

                      “Definitely not,” says Alexander Burlakov. – There cannot be a specific diet according to the somatotype.