What are the top protein powders for different dietary needs. How much protein do you actually need daily. Which protein sources offer complete amino acid profiles. Is protein powder necessary for a balanced diet. Can excessive protein intake be harmful.

Understanding Protein: The Building Blocks of Life

Protein is an essential macronutrient that plays a crucial role in nearly every bodily function. From skin and hair to muscles and organs, protein is present in every cell. But how much do we really need, and when might supplementation be beneficial?

The Recommended Dietary Allowance (RDA) for protein varies depending on individual factors such as age, sex, weight, and activity level. According to Leslie J. Bonci, RDN, owner of Active Eating Advice, the general guideline is approximately 0.4 grams of protein per pound of body weight. However, this can increase to 0.5-0.8 grams per pound for athletes or those looking to build muscle mass.

Protein Requirements by Lifestyle

• Sedentary adults: 46g (women) to 56g (men) per day
• Endurance athletes: 0.5 to 0.6g per pound of body weight
• Muscle-building goals: Up to 0.8g per pound of body weight

To determine your personal protein needs, consider using an online protein calculator or consulting with a healthcare professional or registered dietitian.

The Role of Protein Powders in Modern Nutrition

Protein powders have gained popularity as a convenient way to boost protein intake. But what exactly are they, and do you really need them?

Protein powder is a manufactured mixture of isolated protein fortified with vitamins, minerals, and other nutrients. Available in various flavors, these powders can be consumed as shakes or added to foods like oatmeal, baked goods, or smoothies.

Benefits of Protein Powders

1. Convenience for busy lifestyles
2. Easy way to increase protein intake
3. Versatile addition to various recipes
4. Quick post-workout nutrition

While protein shakes can be a useful supplement, they shouldn’t replace whole food sources entirely. Bonci emphasizes that protein powders work well as occasional alternatives, especially when time is limited.

Choosing the Right Protein Powder: Key Considerations

When selecting a protein powder, several factors come into play. What should you look for to ensure you’re getting a quality product that meets your needs?

Protein Content per Serving

Bonci recommends choosing a powder with 20-25 grams of protein per serving. It’s crucial to factor this amount into your total daily protein intake to avoid exceeding your requirements.

Complete vs. Incomplete Proteins

Understanding the difference between complete and incomplete proteins is essential. Complete proteins contain all essential amino acids, while incomplete proteins may need to be combined or supplemented.

• Complete protein sources: Animal products (poultry, fish, beef, pork, eggs, dairy)
• Incomplete protein sources: Most vegetables, nuts, seeds, beans

When opting for plant-based protein powders, ensure they provide a complete amino acid profile or combine different plant sources to achieve this.

Top Protein Powder Options for Various Needs

With numerous options available, choosing the right protein powder can be overwhelming. Here’s a breakdown of some popular choices to help you make an informed decision:

1. Whey Protein

Derived from milk, whey protein is a complete protein source that’s quickly absorbed by the body. It’s particularly popular among athletes and bodybuilders for muscle recovery and growth.

2. Casein Protein

Another milk-derived protein, casein digests more slowly than whey. This makes it an excellent option for sustained protein release, often used before bedtime to support overnight muscle recovery.

3. Plant-Based Proteins

Ideal for vegans and those with dairy allergies, plant-based proteins come from sources like pea, rice, hemp, and soy. Look for blends that provide a complete amino acid profile.

4. Egg White Protein

A high-quality protein source that’s lactose-free, egg white protein is easily digestible and contains all essential amino acids.

5. Collagen Protein

While not a complete protein, collagen supplements have gained popularity for their potential benefits for skin, hair, nails, and joint health.

Safety Considerations and Potential Risks

While protein powders can be beneficial, it’s important to approach their use with caution. Are there any risks associated with protein supplementation?

The FDA doesn’t regulate protein powders, which means quality and safety can vary between products. To ensure you’re choosing a responsible option, look for third-party certifications such as NSF Certified for Sport on the label.

Risks of Excessive Protein Intake

• Strain on organs, particularly kidneys
• Potential for weight gain over time
• Digestive discomfort
• Possible nutrient imbalances

Always consult with a healthcare professional before significantly increasing your protein intake, especially if you have any pre-existing health conditions.

Integrating Protein Powders into a Balanced Diet

How can you effectively incorporate protein powders into your daily nutrition plan without overdoing it? Here are some practical tips:

1. Use protein powder to supplement, not replace, whole food protein sources
2. Track your total daily protein intake, including both food and supplements
3. Experiment with different recipes to find enjoyable ways to use protein powder
4. Consider timing your protein intake around workouts for optimal muscle support
5. Be mindful of added sugars and artificial ingredients in flavored protein powders

Remember, while protein powders can be a convenient tool, they’re not essential for everyone. Many people can meet their protein needs through a well-balanced diet rich in whole foods.

Beyond Protein: Holistic Approach to Nutrition and Fitness

While protein is crucial for health and fitness, it’s just one piece of the puzzle. How can you create a well-rounded approach to nutrition and wellness?

Balanced Macronutrient Intake

In addition to protein, ensure you’re getting adequate carbohydrates and healthy fats to support overall health and energy levels.

Micronutrient Considerations

Don’t neglect vitamins and minerals. A diverse diet rich in fruits, vegetables, and whole grains can help meet these needs.

Hydration

Proper hydration is essential for nutrient transport, digestion, and overall bodily functions. Don’t forget to drink plenty of water throughout the day.

Exercise and Recovery

Combine your nutrition plan with an appropriate exercise regimen and adequate rest for optimal results.

By taking a holistic approach to health and fitness, you can maximize the benefits of protein supplementation and achieve your wellness goals more effectively.

Innovative Uses for Protein Powders in Cooking and Baking

Protein powders aren’t just for shakes. How can you creatively incorporate them into your culinary repertoire?

Baked Goods

Add protein powder to muffins, pancakes, or homemade energy bars for a nutritional boost.

Smoothie Bowls

Create thick, creamy smoothie bowls with protein powder as a base, topped with fruits, nuts, and seeds.

Savory Dishes

Experiment with unflavored protein powders in soups, sauces, or as a coating for baked chicken or fish.

Protein Ice Cream

Blend protein powder with frozen bananas and a splash of milk for a healthier ice cream alternative.

By thinking outside the shake, you can find enjoyable and diverse ways to incorporate protein powders into your diet.

The Future of Protein: Emerging Trends and Research

As nutrition science advances, what new developments can we expect in the world of protein supplementation?

Personalized Protein Formulations

Emerging research is exploring how individual genetic profiles may influence protein needs and utilization, potentially leading to more personalized supplement recommendations.

Sustainable Protein Sources

With growing environmental concerns, there’s increasing interest in sustainable protein sources such as insects, algae, and lab-grown proteins.

Functional Protein Blends

Future protein powders may incorporate additional functional ingredients targeting specific health goals, such as cognitive function or immune support.

Advanced Delivery Systems

Innovations in protein delivery systems may improve absorption and utilization, potentially enhancing the efficiency of protein supplementation.

As research continues to evolve, staying informed about these developments can help you make the best choices for your nutritional needs.

Best Protein Powders | EverydayHealth

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Every part of your body contains protein, from your skin and hair to your muscles. Not only does protein supply your body with energy, it helps regulate and repair your cells. While most American adults with well-balanced diets consume a sufficient amount of protein, those who are looking to increase their muscle mass and strength may need protein supplements.

Are You Getting Enough Protein in Your Diet?

But what constitutes a sufficient amount of protein may vary from person to person depending on his or her age, sex, weight, and activity level.

The Recommended Dietary Allowance (RDA) is roughly 0.4 grams (g) of protein per pound, says Leslie J. Bonci, RDN, owner of Active Eating Advice, a nutrition consulting company in Pittsburgh, Pennsylvania. Endurance athletes or those with active lifestyles will need 0.5 to 0.6 g of protein per pound, while those looking to increase their muscle mass may need up to 0.5 or 0.8 g of protein per pound. In general, the average recommended amount of protein for a sedentary man is 56 g per day, while the recommended amount for a sedentary woman is 46 g per day.

To help you determine your RDA for protein, you can use this online protein calculator or, even better, consult your primary care doctor or a registered dietitian nutritionist.

Do You Need to Supplement With Protein Powder?

Protein powder is a convenient way to help boost protein intake. But what exactly is protein powder? Protein powder, or protein isolate, is a man-made mixture of protein fortified with vitamins, minerals, and other nutrients. The flavored versions can be consumed as a shake or added to peanut butter, oatmeal, pudding, muffins, or even pancake mix. A protein shake works well as a quick and easy breakfast when you don’t have time to cook, and it can help round out a well-balanced diet. While protein shakes won’t take the place of whole foods like meat and fish, they can be an acceptable alternative on occasion, says Bonci.

When looking for the right protein powder for your body, pay special attention to the amount of protein per serving. Bonci recommends tracking your daily protein intake.

“It’s important to remember that whole foods contain protein and there is no need to exceed daily requirements,” says Bonci. “Look for a protein powder that has around 20 to 25 grams of protein per serving, and factor that protein into your total protein intake for the day.”

Also, pay special attention to whether the product has complete or incomplete protein, as incomplete protein may need to be combined or supplemented. Protein is considered complete when it contains all the essential amino acids, according to the Food and Drug Administration (FDA). Animal products like poultry, fish, beef, pork, eggs and dairy are all considered complete protein sources. Most vegetables, nuts, seeds, and beans are considered incomplete protein sources and must be combined to become complete. For example, beans on their own are not considered a complete protein, but when they’re combined with rice, they becomes complete.

A Word of Caution About the Risks of Using Protein Powder

Be sure to keep in mind the FDA doesn’t regulate protein powders. To ensure you’re picking a responsible protein powder, Bonci recommends looking for a third-party certification, such as NSF Certified for Sport, on the label. If a product doesn’t have a seal, look at the ingredients to make sure you’re not consuming more than your RDA for protein. Too much protein can put a strain on your organs and lead to excessive weight gain over time.

You can also use this list as a starting point! From whey protein powder to a 100 percent organic plant-based option — these are our top six picks for the best protein powders.

Optimum Nutrition Gold Standard Whey Protein Powder

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9 Amazing Health Benefits of Berries

Berries are tiny, tasty, and tantalizingly colorful — and they’re powerful allies for your health, helping protect everything from your head to your heart.

By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDN

Reviewed: December 4, 2020

Medically Reviewed

Berries are naturally sweet and bursting with potential health perks.

iStock; Everyday Health

Eat a handful of berries and you’ll be rewarded with a burst of sweetness in your mouth. They’re as good for breakfast as they are for dessert. Just as good, though, is research showing that berries deliver a bevy of benefits, including bettering cognitive health, helping prevent cancer, and lowering blood pressure.

The very appearance of berries should give you some clues that nature’s candy is good for you. “Vibrant, brightly colored fruits and vegetables provide some of the highest levels of nutrients, especially antioxidants. Berries are some of the most vibrantly colored fruits you’ll find,” says Anna Binder-McAsey, RD, owner of Rethink Nutrition in Manhattan, Kansas. These antioxidants have anti-inflammatory properties, which may help protect your body from disease as you age. “Berries should be considered a healthy part of an anti-inflammatory lifestyle for both prevention and chronic disease management,” she adds.

RELATED: 10 Ordinary Fruits With Amazing Health Benefits

So snag some blueberries, strawberries, raspberries, and blackberries and start munching. Here are nine potential benefits that berries offer.

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Berries Keep You Mentally Sharp, Thanks to Anthocyanidins

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Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, according to research published in the Annals of Neurology. In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years. “We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoid,” explains study author Elizabeth Devore, a doctor of science, associate epidemiologist at Brigham and Women’s Hospital in Boston, and an instructor in medicine at Harvard Medical School, also in Boston. “These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain. “

RELATED: What Is the MIND Diet and Can It Prevent Alzheimer’s Disease?

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To Prevent or Manage Diabetes, Berries Are a Great Choice

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Berries are sweet but not the kind of sweet that should send people with diabetes running. “Because they come with fiber, people with diabetes can include that in their diet as a serving of fruit,” says registered dietitian Nancy Copperman, RD, a nutrition consultant in community health in Georgetown, Texas. When it comes to berries, raspberries are one of the best options because they are packed with fiber. Raspberries contain 15 grams (g) of carbohydrates and 8 g of fiber per cup, according to the U.S. Department of Agriculture (USDA).

Another stellar choice: blackberries. These berries have 14 g of carbs and 8 g of fiber per cup, per the USDA. Opt for fresh fruit, as juice is stripped of fiber, and plan on eating berries on their own or when added to another nutritious food (like oatmeal), rather than in, say, a carb-rich muffin.

When it comes to diabetes prevention, berries will fit in your healthy diet, too. In fact, a study published in April 2017 in PLOS Medicine found that, of about 500,000 Chinese adults, those who consumed fresh fruit daily were 12 percent less likely to develop diabetes compared with those who avoided it. Fruits that are lower on the glycemic index, which includes berries, might be the best options for blood sugar regulation, the researchers point out. In general, when enjoyed whole, these foods carry a low glycemic load, meaning they are unlikely to cause sharp swings in blood sugar levels.

RELATED: The Prediabetes Diet Everyone Should Follow

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Berries Might Prevent Parkinson’s Disease Due to Their Flavonoid Content

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People who eat at least two servings of berries a week have a 23 percent less chance of developing Parkinson’s disease than their peers, according to research published in Neurology. The same study showed that men with the highest intake of flavonoids, which are abundant in berries, reduced their risk by 40 percent. Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other high-nutrition foods such as yogurt and salads.

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Reduce Inflammation and Prevent Heart Disease With Berries

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Berries are high in flavonoids, antioxidant plant compounds that are associated with lower odds of developing heart disease, making them one of the American Heart Association’s superfoods. (They’re in the same category as salmon, oats, dark leafy greens, and nuts and seeds.) Indeed, according to the organization, berries may help lower the risk of heart attack in women. What’s more, consuming berries helped decrease LDL (“bad”) cholesterol levels and reduced systolic blood pressure, body mass index, and measures of blood sugar, according to a meta-analysis of 22 randomized, controlled trials that was published in March 2016 in Scientific Reports.

The antioxidants in berries “promote healthy cell function and protect against inflammation,” says Binder-McAsey. She explains that underlying inflammation is a driver of disease, including heart disease and type 2 diabetes (which doubles the odds of developing heart disease). Beyond berries, include as many different-colored fruits and veggies in your diet as possible.

RELATED: How to Make Over Your Diet to Be Heart-Healthier

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Berries May Help You Maintain or Lose Weight

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Because of their fiber and liquid content, berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet. Berries are low in calories, too, making them a diet-friendly choice. In 1 cup, raspberries have 64 calories, blackberries have 65 calories, blueberries have 86 calories, and strawberries have 48 calories, per the USDA. Even if you’re on a very low-carbohydrate diet, like the ketogenic diet, you may be able to include fruits like berries in small amounts. For example, 10 raspberries have 2.3 g of carbs and 1.2 g of fiber.

Interestingly, there may be something more going on when it comes to weight loss. In a study published in August 2018 in Nutrients, overweight and obese men in a small randomized, controlled trial who ate a high-fat diet along with just under an ounce of blackberries per day for a week burned more fat and had improved insulin sensitivity compared with the control group.

Let kitchen creativity lead you to experimenting with berries in nutrition-rich recipes such as fresh fruit sauces and salad dressings, pair them with almonds for a fast snack, or eat them plain. “Emulsify them and make them part of a fruit vinaigrette rather than using a lot of oil,” Copperman suggests.

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Lower Blood Pressure by Boosting Blood Vessel Function With Berries

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There’s some delicious news in your quest to control blood pressure: Anthocyanins in blueberries circulate in your bloodstream where they can improve blood vessel function, finds a study published in February 2019 in The Journals of Gastroenterology: Series A. Scientists discovered that eating just over 1 cup of wild blueberries every day for a month improved blood vessel dilation, in turn lowering systolic blood pressure. (A control drink had no effect.)

“The blood pressure benefit goes back to the antioxidant properties they all share and also your genetic predisposition,” Copperman says, pointing out that a berry-rich diet may be particularly helpful for people whose family history is loaded with heart disease risk (high blood pressure itself is a heart disease risk factor). The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

RELATED: 5 Lifestyle Changes to Help You Lower Blood Pressure

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Help Fight Cancer by Adding Berries to Your Diet

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Flavonoid-packed berries, such as blueberries and raspberries, are an important part of a cancer-prevention diet. Berries have been shown to help protect against gastrointestinal, breast, and possibly even liver, prostate, pancreatic, and lung cancers, points out a review published in October 2016 in Antioxidants. That may be because compounds like anthocyanins and flavonoids may help reduce inflammation, protect cells from DNA damage that leads to cancer, and stop the spread of malignant cells.

Because cancer prevention diets generally emphasize fruits and vegetables, including berries certainly won’t hurt. Again, Copperman stresses, any cancer-preventing benefit is enhanced by the inclusion of many different colors of fruits and veggies.

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Eat Prebiotic-Rich Berries for a Healthy Gut

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Probiotics may be important to keep your microbiome (the collection of microbes in your gut) healthy, but prebiotics matter, too. “Berries are not probiotics, but they are prebiotic-rich foods. These are fiber-rich foods that provide fuel to the probiotics in the gut,” says Binder-McAsey. A healthy microbiome plays an essential role in the immune system and protects against pathogens that could make you sick, per the Harvard T.H. Chan School of Public Health. What’s more, this fiber promotes regular bowel movements, she says.

RELATED: 15 Recipes That Can Help Strengthen Your Immune System

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Help Fight Urinary Tract Infections With Berries

iStock; Everyday Health

Cranberries are the berry most closely associated with urinary tract health. And for good reason, says Binder-McAsey. “Anthocyanins found in cranberries have been shown to have protective properties against the E. coli bacteria strain that contributes to urinary tract infections (UTIs).” In women who are more prone to the infections, consuming cranberries was found to reduce the risk of UTIs by 26 percent, concluded a systematic review and meta-analysis of seven randomized, controlled trials that was published in December 2017 in The Journal of Nutrition.

Endomorph Nutrition

Small, dense endomorphs tend to gain weight faster than they gain muscle mass, and this type is more difficult to burn fat than others. Short bones and short muscle fibers with a noticeable layer of subcutaneous fat visually make endomorphs less athletic, but it is quite possible to gain muscle mass. Most often, endomorphs choose weightlifting and strength training. In the process of gaining mass, it is very important to maintain a small surplus of calories and get most of the energy from protein and healthy fats, control the amount of fast carbohydrates.

Calculate KBZhU

1. Determine the target daily amount of proteins, fats and carbohydrates in grams (BZhU)

How to calculate it?

• Proteins: about 2.7 grams of protein per 1 kg of weight is required, that is, multiply 2.7 by the weight value. For example, if your weight is 55 kg, then the protein norm is 55 * 2.7 = 148.5 grams of protein per day (you can consume a maximum of 160 grams of protein per day).
• Fat: 1.5 grams of fat per 1 kg of weight if the weight is less than 50 kg, or 1 to 1 if more than 50 kg. In the example with a weight of 55 kg: 55 * 1 = 55 grams of fat.
• Carbohydrates: 2.7 grams per kilogram (55*2.7=148.5).

Depending on your goals, you can adjust the results of the BJU, for example, plan to consume more fat and less carbohydrates.

2. Determine the target daily number of calories (K)

We multiply the amount of proteins and carbohydrates in grams obtained in the first paragraph by 4, and the amount of fat by 9, since there are four calories in one gram of protein and carbohydrates, and one gram of fat – nine calories. Then we add the obtained values ​​\u200b\u200band get the daily number of calories.

Example for 55 kg:

• 148.5*4=594
• 55*9=495
• 148.5*4=594
• 594+495+594=168 3

So, for the set mass with a starting weight of 55 kg, the endomorph needs 1683 calories per day (K), where 148.5 g of protein (B), 55 g of fat (F), 148.5 g of carbohydrates (U). Calculation of KBJU is ready.

Food List for Endomorph :

Good sources of protein: lean veal, eggs, turkey, skinless chicken breast, fish of any fat content, seafood.

Vegetable protein sources – pulses (peas, beans, soybeans, peas, lentils, chickpeas, vegetable protein), nuts, tofu.

Cereals: buckwheat, oatmeal, any rice except white (black, brown, etc.), quinoa, bulgur. Durum wheat pasta, millet or barley groats, buckwheat noodles can be added to the diet 2-3 times a week.

Healthy fats: nuts, vegetable oils (olive, linseed, etc.), seeds, avocados, egg yolks, dark chocolate.

Dairy products: cottage cheese up to 5% fat, kefir up to 2.5%, Greek yogurt (without sugar, starch and preservatives in the composition). milk up to 1.5% fat, cheese up to 45% fat.

Cottage cheese up to 5% fat content, kefir up to 2.5%, yogurt up to 2.5% fat content without sugar and starch in the composition, any milk up to 1.5% fat content, cheese up to 45% fat content

Be sure to add to the diet any fruits (up to 450 grams per day), dried fruits, any vegetables (at least 400 grams per day). Potatoes, beets and corn can be added to the diet 2-3 times a week.

Drink enough water – the basic calculation is a minimum of 30 ml per kilogram of weight (for example, 55 kg: 30 * 55 = 1650 ml of water per day), but if you feel thirsty – drink more. From other drinks, you can drink black and green tea without restrictions, herbal teas without sugar and honey, black coffee, a moderate amount of cocoa.

Grilling, oven cooking, oil-free non-stick pan, steaming or boiling is best.

Suitable spices: turmeric, any pepper, cinnamon ginger, any dried herb, including mixtures (khmuli-suneli, herbes de Provence), sugar-free soy sauce, all types of hot pepper sauces (eg Tabasco).

Foods to avoid

Cut down on simple carbohydrates (wheat flour baked goods, refined white sugar, honey, starch), white sugar sweets, mayonnaise-based sauces. Avoid products containing confectionery fat, palm oil, margarine, molasses, and other highly processed foods, including sausages. Check the ingredients of canned, processed foods and pickled vegetables – they often contain a lot of sugar.

General advice

Keep track of KBZhU0% carbohydrates in the diet were slow (complex). Examples of complex carbohydrates: buckwheat, brown rice, cereals and legumes, vegetables, oatmeal. Divide the daily allowance into 4-6 meals at approximately equal intervals, include protein and vegetables in each meal.

Plan a full meal approximately 1.5-2 hours before your workout. If you prefer to train in the morning, then choose a protein omelette, oatmeal or cereals (do not use instant cereals, they contain more sugar than cereals), fruits, berries, cottage cheese. If you can’t have a full breakfast, eat a protein bar before training. Be sure to drink water in the morning and during your workout.

After your workout , plan a carbohydrate and protein snack. For example, smoothies with banana and protein, gainer. A full meal should be in an hour and a half and include proteins and complex carbohydrates or vegetables.

It is important for an endomorph to gain muscle mass without fat, so watch the amount of protein in the diet, and also train for mass gain , include enough strength exercises in your plan, try training methods for muscle hypertrophy . Follow the plan, stay motivated and active, and you will soon notice positive results.

The endomorphic diet is Hollywood’s new fad. What do you need to know about this?

In 2019, the endomorphic diet ranked ninth among the 90,040 most popular diets in Google search rankings. This is the name of a diet specially designed for people with an endomorphic body structure – a wide bone, a high percentage of fat and a small amount of muscle.

Proponents of the Endomorphic Diet assume that each person is unique, and a weight loss regimen that is ideal for one may not necessarily work for another – and vice versa.

Of course, there are universal truths: eat less, move more. But the specific distribution of macronutrients and the types of foods that are “ideal” can vary considerably. And diet by body type is just one way to personalize your meal plan.

First of all, what is an endomorph?

Back in the 1940s, psychologist William Sheldon classified people into three categories (so-called somatotypes) based on their body structure: endomorphs, mesomorphs, and ectomorphs.

• Ectomorphs are usually tall and thin, and it is difficult for them to gain both fat and muscle.
• Mesomorphs are athletic and strong, gaining and losing weight easily.
• Endomorphs are “round and soft”, with a higher percentage of body fat (typically stored in the abdomen, thighs and forearms) than muscle.

Naturally slimmer, ectomorphs and mesomorphs also have a faster metabolism. Endomorphs, on the other hand, tend to be overweight, as they have a slower metabolism, which can make weight loss much more difficult.

Endomorphs are Marilyn Monroe, and Sofia Vergara, and Beyoncé. These are the people the endomorphic diet is intended for.

Marilyn Monroe, 1952

What is the endomorphic diet?

There is no official list of rules for an endomorphic diet (like the keto or macrobiotic diet, for example), but there are plenty of guidelines circulating on the internet about it.

In 2019, Hollywood trainer and nutritionist Phil Catudal released Just Your Type, a book that provides dietary recommendations for endomorphs, mesomorphs, and ectomorphs.

According to the book, endomorphs are insulin sensitive and quickly convert high carbohydrate foods into sugar, which in turn increases body fat and the risk of diabetes.

For this reason, endomorphs are advised to eat enough protein and healthy fats and avoid processed refined carbohydrates (cereals, bread, crackers, sweets, etc.). Carbohydrates from fiber-rich vegetables and fruits, and to a lesser extent from unrefined grains like quinoa or rice, are considered the best choice for endomorphs.

Here is a list of foods recommended for the endomorphic diet:

• Starch-free vegetables: leafy greens, cabbage, Brussels sprouts, sweet peppers, green beans, cucumbers, asparagus, tomatoes, beets.
• Starchy vegetables: pumpkin, sweet potatoes, carrots.
• Fruits: apples, pears, citrus fruits, berries.
• Healthy fats: nuts and seeds, nut and olive oils, avocados.
• Quality proteins: salmon, eggs, poultry, beef.
• Dairy products: yogurt, cheese.
• Cereals: quinoa, amaranth, millet, brown rice, oats.
• Legumes: beans, peas, lentils.

Phil Catudal recommends consume between 1300 and 1500 kcal per day distributed as follows:

• 20-30% carbohydrates;
• 35-40% protein;
• 35-40% fat.

What does science say about this?

The endomorph diet itself is quite healthy. The recommended products are useful for any person, regardless of their height, weight and body structure.

And, of course, everyone can benefit from eating less white bread, buns and biscuits.