What happens when you try eating for your body type? Discover the surprising results of this personal experiment and how it can impact your health and weight goals.

Discovering the Power of Body-Specific Nutrition

As a nutrition writer, the author had long been aware of the concept of eating for your body type, or somatotype. Based on the three main body types – ectomorph, mesomorph, and endomorph – this approach suggests that individuals can optimize their diet and exercise routine to better suit their unique physical characteristics.

The author, identifying as a classic endomorph, decided to put this theory to the test. Endomorphs are known for their tendency to easily store carbohydrates as fat, especially in the lower abdomen, hips, and thighs. So, the author set out to shift her eating habits to better align with her body type.

Saying Goodbye to the One-Size-Fits-All Approach

The author had previously subscribed to a more general “eat clean, move more” philosophy, believing that wholesome foods and portion control were the keys to maintaining a healthy weight. However, despite her relatively healthy diet, she found that she didn’t always feel her best and had a nagging feeling that she could weigh a bit less.

Recognizing the limitations of a one-size-fits-all approach, the author was ready to explore a more personalized nutrition strategy. She was determined to find a plan that would help her feel energized and reach her weight goals without resorting to rigid diets or depriving herself of the foods she enjoyed.

Adjusting Macronutrient Ratios for Endomorph Success

According to experts, endomorphs thrive on a balanced distribution of protein, healthy fats, and carbohydrates, with the majority of their carb intake coming from vegetables and whole grains rather than refined or sugary sources.

The author made a concerted effort to restructure her meals, focusing on higher protein, healthy fat, and lower-carb options. This meant swapping out her beloved oatmeal and toast for a breakfast of hard-boiled eggs, steamed kale, and winter squash. At lunchtime, she traded in the bread for half a sweet potato to accompany her protein-rich soups. For dinner, she opted for bean-, tempeh-, or tofu-based meals with a smaller portion of whole grains.

Tracking the Transformation: The Author’s Surprising Findings

As the author embarked on this body-type-tailored eating plan, she began to notice some unexpected changes. She found that her new breakfast kept her fuller and more focused throughout the morning, and her protein-packed lunches helped her avoid the dreaded afternoon slump.

Perhaps most surprisingly, the author discovered that her cravings for carbohydrate-heavy foods had diminished. She still indulged in the occasional sweet treat, but the majority of her carb intake now came from nutrient-dense sources like vegetables and whole grains.

The Benefits of Personalized Nutrition

By aligning her diet with her endomorph body type, the author experienced a range of positive outcomes. She felt more energized, experienced fewer blood sugar fluctuations, and noticed a subtle shift in her weight and body composition.

The author’s experiment with body-type-specific eating serves as a powerful reminder that there is no one-size-fits-all approach to nutrition. By embracing a more personalized strategy, individuals can unlock the key to optimal health, energy, and weight management.

Unlocking the Potential of Your Body Type

The author’s journey highlights the importance of understanding your unique body type and using that knowledge to inform your dietary choices. By tailoring your nutrition plan to your somatotype, you can unlock a new level of vitality, focus, and weight management success.

Whether you identify as an ectomorph, mesomorph, or endomorph, exploring the principles of body-type-specific eating can be a game-changer in your quest for better health and well-being. The key is to approach it with an open mind and a willingness to experiment until you find the approach that works best for you.

Embracing the Power of Personalized Nutrition

The author’s experience with eating for her body type serves as a testament to the transformative potential of personalized nutrition. By taking the time to understand her unique metabolic and physical characteristics, she was able to tailor her diet in a way that brought about tangible improvements in her energy, focus, and overall well-being.

As you embark on your own journey towards better health and wellness, consider the power of body-type-specific eating. By embracing a more personalized approach to nutrition, you just might unlock the key to your own transformative success.

I Tried Eating For My Body Type And This Is What Happened

It’s no secret that losing weight isn’t exactly a one-size-fits-all kinda thing. Yes, you always have to eat less and move more—those are givens. But beyond that, what works for one person isn’t always right for someone else. 

As for me? Usually, I’m not one for gimmicks. I believe that eating clean, wholesome foods in reasonable portions, and listening to your body, is the best way to maintain a healthy weight. (Oh, and letting yourself have dessert when you really want it. That’s a must.)

But recently, I started wondering whether my approach might be too simplistic. After all, even though I eat relatively well, I don’t feel amazing and energized 100% of the time. I’ve also long had the nagging feeling that for as clean as I tend to eat, I should weigh a little bit less. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with Prevention’s new Younger in 8 Weeks plan!)

MORE: 7 Reasons You’re Tired All The Time

Still, I wasn’t into the idea of embarking on a rigid, complicated diet or one that banned entire food groups. As a nutrition writer, I’ve long known about the idea of eating for your body type, or somatype. Back in the 1940s, experts came up with three basic somatypes based on a person’s skeletal frame and body composition, and to this day, many dietitians and exercise physiologists create diet and exercise programs based around these types.

Ectomorphs are naturally long and lean and have a hard time gaining fat or muscle. Mesomorphs are solid, athletic, and strong and tend to find it easy to maintain a stable weight. As for me? I’m a classic endomorph: Though I’m not overweight, I have a higher percentage of body fat and tend to carry it in my lower abdomen, hips, and thighs. It’s almost impossible for me to put on muscle (I’ve tried), and if I overdo it on the junk for just a couple of days, it’ll show up on the scale.

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

So how should an endomorph eat? Endomorphs are really good at converting carbs into sugar and storing them as fat. According to the American Council on Exercise, they tend to have some degree of carbohydrate and insulin sensitivity. That’s why it’s better for endomorphs to eat an even distribution of protein, healthy fats, and carbs. And the carbs should come mostly from vegetables and whole grains—not bread, cookies, or high-sugar fruit.

Carbs are definitely what I crave most. But I notice that when I have a lot of them, I tend to feel kind of crazed. Even something healthy like an apple can leave me jittery and a little light-headed within a couple of hours, unless I pair it with some nuts or nut butter.

So for the past month, I decided to try eating in a way that was more in line with my somatype. I eat a largely plant-based diet, for both ethical and environmental reasons, so I wasn’t about to start snacking on beef jerky. But I did make an effort to eat meals that were higher in protein and healthy fats and lower in carbs. And while I didn’t cut out my beloved sugary junk altogether (a girl’s gotta have her chocolate chip cookies), I tried really hard to make the majority of my carbs high-quality. Think: whole grains and sweet potatoes rather than white bread.

Marygrace Taylor

In the past, I’d often crave a big bowl of oatmeal for breakfast (or on the weekends, buttery toast). But either of those would usually leave me feeling sort of hollow and sluggish within a few hours. So instead, I started having a hard-boiled egg with steamed kale and slices of steamed winter squash, topped with flaky sea salt and a generous drizzle of tahini. Because I’m a creature of habit, I ate this almost every day. And even though it wasn’t a ton of food, I found that it kept me fuller and more focused throughout the morning.

MORE: 5 Things That Happened When I Ate A Big Breakfast Every Day For A Week

I’m not big on heavy lunches because they make me sleepy. So I’ve always done the soup or salad thing, but usually, I’d pair it with a hunk of crusty bread. Instead, I started making sure that my soups were protein-based—think split pea or lentil. I’d top my soups with a drizzle of olive oil or swirl in some coconut milk when I cooked them to make them creamy. And instead of the bread, I’d have half a sweet potato. It took some time to adjust (I really love bread), but after a week or so, I got used to it. It was a smart move: I felt lighter after lunch, and I tended to get less foggy in the afternoon. (Try these slimming soup recipes that still satisfy.)

For dinner, I tried to steer away from carb-based meals like pasta or sandwiches. Instead, I’d make beans, tempeh, or tofu and plenty of roasted vegetables as the base of my meal, and have a smaller portion of a whole grain like wheat berries or quinoa. Sometimes I’d have cheese (like a sprinkle on top of a black bean bowl), but more often, I’d add a healthy fat like avocado or homemade cashew sauce.

As for snacks, I’ve never been big on eating between meals. But in the past, when an occasional urge to nibble would strike, I’d usually have a cookie. Now, I’d have a handful of nuts or olives. At night, I was actually big on eating fruit before bed. But often, I’d find that an apple or a bowl of cherries would leave me feeling weirdly awake (maybe too much sugar?). So I swapped the fruit for a square or two of 85% dark chocolate, which was higher in fat and lower in sugar.

MORE: 7 Things That Happen When You Stop Eating Sugar

The verdict? Over the course of the month, my weight stayed the same. But I felt better. I had more energy, and I felt less fuzzy. Just as good, I never experienced that weird, jittery, low-blood-sugar thing that I sometimes used to get an hour or two after eating lots of carbs. Plus, the less of that stuff I ate, the less often I found myself struck with intense cravings for sugary foods. And regardless of what the scale said, those rewards alone were totally worth it.

Marygrace Taylor

Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. She’s also the co-author of Prevention’s Eat Clean, Stay Lean: The Diet and Prevention’s Mediterranean Kitchen. Visit her at marygracetaylor.com.

Endomorph Diet: How to Eat for Your Body Type

No matter what your health and weight goals are, getting the results you’re looking for involves maintaining a healthy lifestyle with regular exercise and a well-rounded diet. But diet and exercise plans seem to produce better results more easily for some than for others, and it may be due to body type.

Body types were first classified in the 1940s by American scientist, physician, and psychologist William Sheldon. His research defined body type based on skeletal frame and body composition. Sheldon argued that these body types are affected mostly by genetics rather than strictly caused by environment ‒ and that they determine whether you’re leaner, heavier, or somewhere in between.

What Is an Endomorph?

In this framework, there are three main body types: mesomorph, ectomorph, and endomorph. Mesomorphs are characterized as naturally muscular and strong, with an inverted triangle (male) or hourglass (female) shape. People with this body type generally have a high metabolism and a low body fat percentage.

Ectomorphs tend to be tall and lanky, with long limbs and a naturally high metabolism. They maintain their weight more easily and can eat more without necessarily worrying about weight gain; they may even have trouble putting on pounds.

Endomorphs typically have a higher body fat percentage and a slower metabolism. “Those with endomorph body types often find it difficult to lose weight, as their bodies are more biologically prone to holding on to excess fat,” says Lauren Chaunt, certified nutrition specialist. “They generally have slower metabolism, making them more inclined to gain weight.”

Since excess body fat triggers the release of the hormone estrogen, endomorphs find it difficult to gain muscle mass as well. Increased estrogen production decreases the production of hormones that promote muscle development, like testosterone. Endomorphs are often called stocky or full-figured and tend to carry most of their weight in their lower body, including their midsection, hips, and thighs.

There are also combinations of these types, since most people find they don’t fit neatly in one category. Ecto-mesomorphs are lean and muscular. Meso-endomorphs are strong but tend to have larger, bulkier muscles as opposed to lean, defined muscles. Ecto-endomorphs are sometimes referred to as “skinny fat,” as in naturally thin but lacking muscle or tone ‒ often with a less-than-healthy diet and exercise routine.

Are you an endomorph?

Do you find that no matter how much you exercise and eat healthy foods, you struggle to lose weight? After speaking with your doctor and ruling out medical reasons for this, you may find that you have an endomorph body type. According to Sheldon, endomorphs also have personality traits that can make following exercise and diet plans more challenging. They tend to gravitate toward slower, more sedentary lifestyles and to find comfort in food and relaxation. If you describe yourself this way, you may have an endomorph body type.

Exploring the Endomorph Diet

This isn’t to say that all people with endomorphic body types are or will be unhealthy or overweight; they’re just more likely to have trouble maintaining a healthy lifestyle and weight. Research has also found that if you have an endomorphic body type, there are some foods and food groups that support weight management better than others.

“Endomorphs should aim to consume a diet rich in nutrient dense foods – including those comprised of lean quality protein, complex carbohydrates and healthy fats,” explains Chaunt. Generally, people with endomorphic body types may benefit from a nutrition plan that balances unrefined, high-fiber foods and healthy fats, proteins, and carbohydrates from fruits and vegetables.

Endomorphs should limit their consumption of refined carbohydrates, processed foods, as well as high amounts of added sugars and trans fats. There are a few specific diet plans that meet these nutritional requirements, including the Paleo and keto diets, both of which focus on low-carbohydrate and high-protein foods.

Eating for The Endomorph Body Type: Five Foods

The balance of macronutrients you consume ultimately depends on your individual health and wellness goals, along with the recommendations from your doctor, dietitian, or nutritionist. Macronutrients are the nutrients in food that your body needs to keep functioning at peak performance. They include carbs, fats, and protein. “Eating a balanced ratio of macronutrients is important, as it optimizes these roles in the body and provides us with balanced, sustainable energy,” says Chaunt.

Endomorphs don’t have to – and shouldn’t ‒ avoid carbohydrates completely. Carbs are one of three macronutrients (plus fat and protein) found in food. Sugar, starch, and fiber are all examples of carbohydrates, and it’s primarily sugar that gives carbs a bad rap. Complex carbohydrates, like those found in whole grains and non-starchy vegetables, offer a multitude of health benefits.

When you eat excess sugar, it gets harder for the cells in your body to use that sugar for energy, leading to weight gain, increased insulin and insulin resistance, which can cause inflammation in your arteries. This inflammation stresses your heart and damages it over time, leading to increased risk for obesity, heart disease, and stroke.

1. Healthy fats

Although endomorphs are often predisposed to having more body fat, eating healthy fats won’t make you fatter, contrary to popular belief. Healthy fats, such as monounsaturated and polyunsaturated fats, can help lower your LDL (or “bad”) cholesterol levels, helping to prevent heart disease as well as promote brain health. These kinds of fats are found in:

• Eggs and egg whites
• Vegetable oils, like olive and avocado oils

2. Lean meats and fish

Protein is an important part of any diet, especially for those looking to support muscle growth (which supports metabolism). Try:

• Fatty fish, like salmon
• Lean ground beef
• Poultry, like turkey and chicken

3. Nuts and seeds

Nuts and seeds make great additions to salads, soups, trail mixes, and as snacks, and contain high levels of iron, calcium, magnesium, and phosphorus.

• Almonds
• Chia seeds
• Hazelnuts
• Walnuts
• Sunflower seeds 

4. Fruits and vegetables

Fruits and vegetables should play a prominent role in any diet, and especially in endomorph diets. They can lower blood pressure, reduce the risk of stroke, improve heart health, and regulate digestion and blood sugar.

• Berries, like blueberries and cranberries
• Asparagus
• Apples
• Zucchini
• Leafy greens, like kale and spinach

5. Starches and grains

Carbohydrates are an important part of a well-rounded, nutritious diet. Endomorph diets can include:

• Ancient and whole grains, like amaranth and quinoa
• Beans and legumes, like lentils, chickpeas, and kidney beans
• Non-starchy vegetables, like broccoli, celery, and cauliflower
• Nutrient-dense starchy vegetables, like sweet potatoes, yams, and carrots
• Whole-grain or whole-wheat breads and cereals 

Eating for Your Body Type

Endomorphs are more likely to hold on to body fat, and diet and nutrition can play an influential role in maintaining a healthy lifestyle for this and every body type. If you’re looking for an innovative approach to finding a diet that works for you, following a nutrition program for your specific body type may be a way to maximize your body’s strengths and overcome any shortcomings.

While body-type diets aren’t as researched as other diets, the idea behind them is generally accepted. Specifically, endomorph diet plans focus on nutrient-rich whole foods ‒ provided there’s a balance between macronutrients and healthier food groups ‒ and don’t cut any one food group.

If you’re looking to begin your health and wellness journey or are overwhelmed with implementing a certain dietary protocol from your doctor or nutritionist, Health Coaches can provide clarity, support, and accountability to get you started on your new path.

How to determine the type of physique – Ectomorph, Mesomorph, Endomorph – nutrition and training taking into account the physique

Professional trainer, teacher of physical education, master of sports in rock climbing.

Written

200 articles

If your girlfriend eats and doesn’t get fat, and you gain weight just from the thought of sweet pastries, don’t reproach yourself too harshly. Most likely, your girlfriend is an ectomorph. People with this somatotype – body type, have a fast metabolism and they lose weight without making the slightest effort.

But it’s not worth giving up, nodding at genetics. Despite the fact that somatotypes are inherent in us by nature and we cannot radically change them, everyone can build the figure of their dreams. You just need to know the features of your body type, and understand in which direction to direct efforts.

What are the body types

There are several classifications of the main body types of a person, but the most popular are the systems of the American W. Sheldon and the Soviet scientist M. Chernorutsky.

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Each type has its own characteristics. Taking them into account, a diet is compiled, a training process is developed and the duration of the path to achieving the desired result is calculated.

It must be said that pure, classic somatotypes are rare, but everyone can distinguish the dominant body type.

Ectomorphs – asthenics

Long limbs, narrow shoulders, light bones and almost complete absence of body fat – a typical portrait of a thin asthenic. Due to the increased metabolism, up to about 45 years old, an ectomorph can eat everything, without restrictions, including sweet and starchy foods, and not get better. But for the same reason – an accelerated metabolism, gaining muscle mass for an ectomorph is a rather complicated matter.

Training strategy

Due to the high metabolism, training should be structured in such a way as to burn the minimum number of calories. Therefore, intense cardio loads should be avoided, and aerobic exercises should be introduced only into the warm-up complex.

Since the main goal of an ectomorph is to gain muscle mass, training should take place in strength mode. The main emphasis is on basic exercises that work large muscle groups. Exercises are performed at a slow pace. The increase in working weights, the number of repetitions, approaches is done gradually.

Examples of suitable training programs for an ectomorph: Tomorphs should take into account that sufficient rest between workouts is especially important for them to restore their strength. Therefore, no more than 3 workouts per week are allowed. Lack of rest reduces the effectiveness of training and limits the opportunities for recovery and muscle growth.

Power features

Meals should be frequent, and meals should be high in calories, with a large amount of complex carbohydrates and protein (up to two or three grams per 1 kg of weight). Fat intake is reduced to a reasonable minimum.

Special attention to the carbohydrate window after the end of the workout. Within a certain period of time after exercise, the body absorbs macronutrients as fully as possible – fats, proteins, carbohydrates. Since ectomorphs, with their high metabolisms, find it difficult to gain weight and lack muscle glycogen stores, this opportunity to replenish glycogen stores should not be missed.

Endomorphs – hypersthenics

Hypersthenic body type – endomorph, characterized by massive bone, excess fat mass and a wide waist. The pelvis of endomorphs is wider than the shoulders, which is why the figure resembles a pear or a ball. Due to a slow metabolism, hypersthenics tend to be overweight. Endomorphs are characterized by high endurance and low strength. It is believed that this body type is the most common among Europeans.

Training strategy

Overweight endomorphs tend not to like to engage in active physical activity, but it is the high intensity of training that is important for them. Circuit training is effective, working at a fast pace with light weights and minimal rest between sets.

Suitable training programs for the endomorph:

The best effect is the combination of strength training and cardio. Preference for endomorph training should be given to heavy basic exercises, as they help increase the percentage of muscle to fat. In addition, it speeds up the metabolism. Cardio loading is an additional mechanism for burning body fat.

Features of nutrition

A constant diet is the key to creating an athletic figure for an endomorph. In the diet of people with a hypersthenic body type, the main emphasis is on protein, fats are minimized and the consumption of fast carbohydrates is severely limited. The diet is calculated in such a way that a person spends more calories per day than he consumes. And then, in order to provide itself with energy, the body will be forced to burn fat cells.

Mesomorphs – normosthenics

Sometimes people of this somatotype are called genetic lucky ones. Broad-boned mesomorphs are naturally well-built, easily gain muscle mass and quickly get rid of extra pounds. But normosthenics cannot relax – without constant work on oneself, any genetics can be ruined.

Training strategy

Mesamorphs are highly adaptable to various training programs. But when the body gets used to the stress, the effect of exercise becomes less pronounced. Therefore, when developing the training process, the loads should be as diverse as possible. It is recommended to train 3-4 times a week, alternating strength training and moderate cardio (20-30 minutes).

Examples of suitable training programs for a mesamorph:

A good effect is a frequent change in the pace of strength exercises and the number of repetitions. A combination of high-tempo basic and isolating exercises works great.

Features of nutrition

Mesomorphs gain muscle mass quite easily, with the condition of a balanced diet. Proteins should be 30-40% of the total food, carbohydrates – 40-50%, fats – 10-20%.

How to determine your body type?

The most popular and easiest way to determine body type is by wrist size.

* The wrist is measured at its narrowest point.

The result depends on your determination and motivation

We are born with height, limb length, proportions of muscles, bone tissue and fat. And this is not just a body type, but also a program for future physical development. From all this, we can conclude that if you are “unlucky”, then nothing will come of it, it’s not worth trying. But it’s not! Despite the fact that your somatotype is genetically determined and unchanged, with the right diet, training regimen and, most importantly, the desire to achieve your goal, you can have the perfect figure.

Knowing the weaknesses of your somatotype and understanding how to train and eat, you will achieve the desired result much faster.

We wish you good luck!

what suits you? (Russian dubbing)

video content

Rating: 4.0; Votes: 1

There are 4 metabolic body types: adrenal, ovarian, liver and thyroid.
If you know what body type you have, then you can immediately follow a certain nutritional pattern. But if it seems to you that you have a mixed type of figure, then it is better to start with the adrenal type.
4 Metabolic Body Types: WHAT IS YOURS?
In 80% of people, the primary body type is adrenal, so I still recommend starting with it. In this diet, high-protein foods are primarily provided, since the body breaks down protein in the muscles faster. Also in this diet, you should eat high-fat foods (nuts, avocados, vegetable fats.
For the ovarian type, the scheme is similar: it is recommended to eat high-protein and high-fat foods, but mainly organic dairy products. In addition, people with the ovarian type need cruciferous vegetables, as they block and balance estrogen.
With a hepatic body type, low-protein and low-fat foods are needed, because the worse the condition of the liver, the worse the proteins are absorbed. And in this diet, cruciferous vegetables are more important than in the ovarian body type.
The latest diet plan for thyroid body type recommends reducing protein and fat intake and avoiding cruciferous vegetables. People with this body type have a very slow metabolism.
All these proper nutrition schemes are not categorical. You can mix up your diets depending on how you feel
Date: 2022-05-16

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Comments and reviews: 10

Taqui
I can’t figure out which variation but the egg makes my head hurt, my stomach is big and my sides are there, but my legs are thin, my arms are thin at night, I can’t sleep all night I go to the pressure toilet high but not very high during the day and at night my head hurts all the time I can’t work what can I do please tell me in advance Thank you

Duchessa
Milk is saturated with estrogens.