Endomorph Diet Guide: What to Eat, Foods to Avoid and 7 Day Meal Plan
We all follow a specific diet and eating styles, but the fact is health and fitness is not one size that fits all. Keto diet may work wonders for some people, and some might full fill their objectives by just following intermittent fasting. This article covers all about Endomorph Diet, right from what is endomorph diet to what we should eat, food list for endomorphs, and lastly, a seven-day meal plan that you can follow if you fall into the endomorph category.
You might have met someone who eats more than you, but do not have any effect on the body weight while others might gain body weight by just eating less.
You might have heard that everyone is categorized into different main body types. This idea of categorization of the human body is nothing new. Plato had mentioned it in The Republic, which was written around 380 BC. Also, this idea was referred by the philosopher Friedrich Nietzsche in The Antichrist in the 19th century.
What is Endomorph?
In the 1940s, the American researcher and psychologist William Sheldon categorized the human body into three main body types, based on the body composition and skeletal framework i.e. (1)
Due to this inherited body type, it becomes challenging to reach weight loss and fitness goals, and these goals demand the requirement of an individualized program.
Out of all these, people who fall in the endomorphic category tend to have a slower metabolism, mainly due to more substantial build.
As a result, their body is more likely to convert excess calories into fat. Such people are characterized by a higher percentage of body fat, wider waistline, and bigger bone structure (2).
Endomorphs are heavier and rounder but not necessarily obese. They put on excess weight quicker compared to people of other body types.
Hence, people with endomorphic categories need to be more careful about what they eat, when they eat, and how much quantity they eat.
According to William Sheldon, people with endomorphic bodies have traits that make diet and exercise plans more challenging. For example, their general desire for food, comfort, and relaxation.
Due to the excess weight and more massive build, they are more prone to sedentarism. People with such body types have difficulty in gaining muscle mass.
The primary reason behind the less muscle mass is that the excess body fats trigger the release of the hormone estrogen. The higher level of hormone estrogen tends to decrease the level of those hormones (for example, testosterone) that promotes muscle growth.
The visceral fats hang out around the various organs, and it results in insulin resistance, as said by Marta Montenegro, who is a certified strength and conditioning specialist and fitness nutrition specialist in Miami.
Insulin resistance changes the way our body processes carbohydrates (3). Hence, the experts advise limiting the carbs in your diet, especially highly processed and refined carbs.
What is Endomorph Diet?
Fitness and diet plan must be specific to your body type or somatotype if you wish to lose weight or gain muscles especially if your body type is endomorphic.
By now, we all know that people whose body type is endomorph; have a slower metabolism as compared to ectomorphs and mesomorphs. Hence, the excess calories are converted into fats.
Hence, the best diet for your endomorphic body type would be the one that includes a higher intake of fats and proteins and a lower intake of carbohydrates, such as the paleo diet. This diet focuses explicitly on vegetables, fruits, fish, meat, seeds, nuts, and oil. It also helps you to lose body fat at the same time keeping your energy level up.
Some people believe that endomorphic people are less tolerable of carbohydrates. But carbohydrates cannot be absolutely avoided because they are an excellent source of energy, and avoiding carbohydrates in your diet would trigger sluggishness and fatigue.
A very low carb diet like the keto diet may also lead to gastrointestinal problems and ketosis. Here you need to choose the right kind of carbs. Focussing more on complex carbohydrates, like starchy vegetables (potatoes) and tubers, legumes, whole grains, and fruits will avoid problems associated with the keto diet.
Cut down your intake of simple carbohydrates, those which are high in sugar and calories, triggering fat storage. Foods containing simple carbohydrates include white rice, white bread, cakes, pasta, and cookies.
What can Endomorphs Eat?
An article was published on Pubmed suggests that as compared to a high carb diet, restricting simple carbs and including the complex carbohydrates in your meals can improve insulin function and lower your risk of prediabetes and type 2 diabetes (4).
According to the American Council of Exercise, it is recommended that people should follow the endomorphic diet that nearly equally splits macronutrients into 30% carbohydrates, 35% protein, and 35% fats. This will help you lose body fat while lowering fatigue and discomfort associated with a nutrient-restricted diet.
Controlling the amount of food consumption is also equally important when you want to reduce body fats as an endomorph. This will further help you to intake fewer calories. Eating fewer calories will help you to reach your weight loss goal quickly.
You can also add fruits to your diet. This comes out to be the best alternative for those who are carb- sensitive. Since endomorphs have a slower metabolism, the excess calories get converted into fats. For this same reason, people should avoid the intake of foods that are calorie-dense but poor in nutrients.
According to the Experts of the diet, endomorphs have a harder time losing body fat. Hence, dieting alone is not sufficient to lose weight, and some sort of physical activity should be incorporated into your daily routine.
Foods for Endomorphs
A nutritional plan that balances proteins, healthful fats, and carbohydrates from vegetables, fruits, high fiber, and unrefined foods is the best diet plan to be followed by people with endomorphic body type.
Including more proteins, low carbs, and healthy fats will definitely help to reduce your waistline, trim excess fats, and improve insulin sensitivity.
Here are the lists of food items on an endomorph diet.
1. Dairy products
- Low-fat Milk
- Yogurt and cheese
2. Meat, Fish, and Eggs
3. Fruits and Vegetables
- Green vegetables like spinach, kale, romaine, etc.
4. Non-tropical vegetable cooking oils
- Avocado and
- Canola oil
- Brown rice,
6. Nuts and Seeds
- Sunflower seeds,
- Pumpkin seeds,
- Nut and seed butter,
- Macadamia nuts,
- Hazelnuts, etc.
7. Carbs included in Endomorph Diet
Examples of carbohydrates that perfectly fit into an endomorph diet include
- Dried beans and legumes, for example, lentils, chickpeas, kidney beans, etc.
- All types of fruits except pineapple and melons
- Some starchy vegetables like sweet potatoes, squash, yams, corns, and carrots
- Unrefined starchy vegetables such as amaranth and quinoa
- Non- starchy vegetables, such as broccoli, cauliflower, and celery
- Whole grain products such as all-bran cereal and 100% stone ground wheat bread
Foods to avoid by Endomorph
There are food items that should be either consumed in a minimum quantity or should be totally avoided when you are an endomorph diet. It includes:
- Confectionaries, candies, chocolates, and other sweets.
- Baked products like biscuits and cakes.
- White rice, White bread, pasta, bagels.
- Aerated drinks and all those drinks containing a high amount of sugar such as soft drinks, energy drinks, and sports drinks.
- Heavily processed and fried foods.
- Refined cereals such as instant oatmeal, bran flakes, and puffed rice.
- Rich dairy products like cream, ice cream, and whipped cream.
- Red meat.
- Cooking oils containing a lot of saturated fat, such as palm or coconut oil.
- Foods that are high in sodium.
7 Day Endomorph Meal Plan
Follow this seven-day endomorph diet plan for the best results
Breakfast: A bowl filled with Greek yogurt. Add walnuts, apples, and cinnamon
Snack: One Hard-boiled egg and sliced avocado
Lunch: Sweet potatoes stuffed with shredded chicken and sprinkle a low-sugar barbecue sauce
Snack: Hummus and veggies
Dinner: Prawns on a bed of vegetables and serve it with brown rice.
Breakfast: Cook oats and serve with sliced banana, raspberries, whey protein, and cinnamon. Also, you can add nuts of your choice.
Snack: Greek yogurt with sliced almonds.
Lunch: Mediterranean lentil salad
Snack: Boiled Eggs
Dinner: vegetable soups with chicken grilled breast.
Breakfast: Two scrambled eggs, one egg white, and spinach.
Snack: One fruit of your choice (an apple or a pear) and sunflower seeds.
Lunch: Chicken salad prepared with extra-virgin olive oil. Serve it with a salad containing cucumbers and bell peppers.
Snack: Protein shake.
Dinner: Grilled cod with brown rice and veggies.
Lunch: Grilled chicken salad with tomatoes, garbanzo beans and serve it with tzatziki sauce.
Snack: Sliced apple.
Dinner: White fish drizzled in extra-virgin olive oil, roasted cauliflower, and broccoli.
Breakfast: Egg frittata prepared with veggies of your choice.
Snack: Protein shake and banana.
Lunch: Stir fry prepared with chicken and peppers and serve along with brown rice.
Snack: Salted Pistachios
Dinner: Turkey tacos wrapped in lettuce. Serve it with a slice of avocado.
Breakfast: Cottage cheese with slivered cinnamon and almonds.
Snack: Sliced veggies with chickpea salad.
Lunch: Prepare a whole wheat toast sandwich using open-faced turkey and avocado.
Snack: Protein shake.
Dinner: Chicken breast grilled over zucchini noodles.
Breakfast: Egg white omelet, button mushrooms, and diced tomato.
Snack: Protein bar and peach.
Lunch: Chopped veggies mixed with quinoa and cubed chicken breast and tossed with vinaigrette.
Snack: Carrots dipped in peanut butter.
Dinner: Grilled salmon on a bed of greens, peas, carrots, broccoli, olive oil, and lemon.
It is essential that you should know in which body type category you fall in, and the idea is all about matching your eating style with your body type, also known as body type diet.
The proponents say that this body type diet can maximize your body strengths at the same time addressing and correcting the weaknesses that result in ill effects on your health.