Best Diet For Endomorph Body Type – XA Set of chemical reactions in the body responsible for maintaining cell life and converting food into energy. For people with endomorphic
An XBody type with a round build, high body fat percentage and low muscle mass. Body types. Your body’s metabolic rate determines whether you gain fat, maintain a healthy weight, or lose weight. People with endomorph body type have slow metabolism. They gain fat easily and find it difficult to lose it. Their body fat percentage is high, and they may become overweight or obese. Therefore, it is important to find good food for endomorphs.
Best Diet For Endomorph Body Type
People with endomorph body type tend to gain weight faster. Their weight loss process is slow compared to others. This body type is characterized by high fat content mainly in the chest, abdomen and hips (1). According to the University of Houston, endomorphs have a lot of body fat (2). Low muscle mass is characteristic of this body type. Individuals with an endomorph body type generally fall under two categories:
The Endomorph Diet: An Essential Guide For Both Women And Men With The Endomorph Body Type And How To Use Carb Cycling To Maximize Weight Loss By Jena Ashley
Although these are two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.
If you gain weight rapidly and have difficulty losing weight with calorie restriction, you may be an endomorph. An apple-shaped body is a prominent feature of the endomorph body type.
People with the endomorph body type have short arms and legs, wide hips and waist, fall asleep quickly, and gain weight easily after a high-carbohydrate diet. In addition, studies show that the endomorph body has a layer of fat in the abdomen and chest, which makes the person look bulky and apple-shaped (1).
Endomorph diet is believed to have a beneficial effect on people with this body type. In the next section, learn what the endomorph diet is and how it works.
Endomorph Diet: Eating, Exercising, And Muscle Gain
People with endomorph body type have slow metabolism. As a result, their bodies easily convert excess calories into fat. Therefore, a proper diet plan is necessary to shed extra pounds.
X Healthy dietary fat helps maintain cell growth and contains an unsaturated carbon bond. . Foods containing refined carbohydrates should be avoided. Calorie-laden foods are prohibited for endomorphs.
A high protein diet with moderate fat and carbohydrates is ideal for this particular body type. But what kind of foods can be included in the diet? Learn more in the next section.
An endomorph body type diet needs to be carefully chosen with a proper distribution of macros – as they play a significant role in the body’s metabolism (3).
Best Diet For An Endomorph Body Type
Fruits and vegetables should be part of the diet as they have an anti-obesity effect (4). The diet should include complex carbohydrates such as whole grains and lentils. Foods rich in fiber should add to their anti-obesity effects (5). Low fiber intake can lead to fat accumulation in the body (6).
This diet is followed to revive one’s metabolism. The primary rule is to eat certain foods but only in a specific order. It is said that you can change your metabolism by eating foods in a certain order. In addition, eating more vegetables, fruits and whole grains improves metabolism. However, this diet is not supported by research. But consumption of fruits and vegetables has many health benefits.
The Mediterranean diet focuses on fruits, vegetables, whole grains, healthy fats such as olive oil, beans, and limited amounts of dairy and fish. People with an endomorph body type may have a higher risk of cardiovascular disease
X Group of disorders related to heart and blood vessels. , blood pressure, diabetes, and obesity. A Mediterranean diet may help reduce this risk (7). However, more qualitative research is warranted in this regard.
Body Type Diet: Are You An Ectomorph, Mesomorph, Or Endomorph?
Since the Mediterranean diet prefers fish as the main source of animal protein, you can take fish oil supplements if good quality fish is not available in your area.
A vegetarian diet can be a perfect fit for endomorphs as it is low in carbohydrates and helps boost metabolism (8). However, a vegetarian diet can be as deficient in protein as other diets. However, you can overcome this challenge by including soy, almonds, quinoa, lentils and chickpeas in a vegetarian diet.
A healthy diet combined with exercise is always effective. Read on to know the best exercises for the endomorph body type.
When jumping back from a plank position, it’s important to jump straight into your heels rather than the balls of your feet to avoid straining the calves.
Paleo Diet: Dos, Don’ts & Benefits |
Although diet and exercise play a significant role in boosting metabolism, they must be supported by the right lifestyle changes. Learn what they are in the next section. Other lifestyle changes you can make
Lack of sleep can lead to obesity and slow metabolism (9). Since good sleep is necessary for the proper functioning of the body, aim to get quality sleep every night.
Anecdotal evidence suggests that restricting your calorie intake can slow your metabolism. Balance your calorie intake and exercise regularly to see visible results.
There is a direct link between dehydration and metabolism. Dehydration alters metabolism and can lead to metabolic dysfunction (10). Have water or fruit juices or vegetable/fruit infused water to ensure adequate hydration.
Body Type Guide: How To Eat For Your Specific Body Type
Healthy weight loss and improved metabolism are the primary results of the Endomorph diet. However, the diet has other health benefits.
Physical activity is of immense importance to burn stored fat and increase metabolism. You can exercise for at least 30 minutes six days a week. It boosts your mood and provides mental relaxation, which improves metabolism.
According to the United States Department of Agriculture, total calorie intake should not exceed the intake needed to maintain a healthy weight. Additionally, healthy eating patterns support a healthy weight and help prevent chronic diseases (11).
The Endomorph diet mainly focuses on low carbohydrate intake. Low-carb diets have been found to reduce the risk of cardiovascular disease (12).
Endomorph Diet: How To Burn Fat According To Your Body Type, Eat Healthy And Improve Your Life With The Endomorph Diet By Emma Dennis
People with an endomorph body type are at risk of high blood pressure (13).
Anecdotal evidence suggests that a diet high in refined carbohydrates can lead to acne. The endomorph diet is low in carbohydrates and promotes skin health and helps manage the risk of acne. The diet is rich in fruits and vegetables, which help promote skin health.
Despite the many beneficial effects it offers, the endomorph diet can also exhibit some undesirable effects. Learn more in the next section.
There are no potential downsides to the endomorph diet. But some people may find it difficult to limit their intake of carbohydrates. They may also experience digestive changes and mood swings in the early days. However, you can overcome these by trying different food combinations.
Body Type Dieting: Ectomorphs, Endomorphs, & Mesomorphs
People with the endomorph body type often experience rapid weight gain. Diet and exercise are the best ways to ensure proper macronutrient distribution, healthy body metabolism, and burning of stored fat. The infographic below gives you an overview of the best diet plans and exercises to help you stay healthy. Scrolling down.
The endomorph diet, designed specifically for people with endomorph body types (those with a slow metabolism), can be a game changer. It is a high protein and moderate fat and carbohydrate diet that excludes refined carbohydrates and calorie-rich foods. Food includes fruits, vegetables, chicken, fish, whole grains, dry beans, nuts, etc. It focuses on consuming fiber for its anti-obesity effect. Studies suggest that it can help reduce the risk of cardiovascular disease and high blood pressure. If you have an endomorph body, you can also try a fast metabolism diet, a Mediterranean diet, or a vegetarian diet. Moreover, physical activities like running, brisk walking and regular exercise help to increase metabolism.
Yes, oatmeal, which contains complex carbohydrates, does not immediately raise blood sugar levels. This can be a good lunch option for endomorphs.
Articles are supported by peer-reviewed and academic research papers, verified information from reputed institutions, research institutes and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
The Best Diet And Fitness Advice For Your Body Type
Dr. Archana Agrawal is a licensed Naturopath and Yoga Practitioner with over 20 years of experience in nutrition and counseling. She is certified in nutrition, child care and mind-body medicine and is dedicated to helping people achieve their natural healing potential without relying on anything or anyone. He created the Vitality Coaching System, which is… more
Aparna is a professor-content writer with 6 years of experience in life sciences. Her passion for writing and interest in the health and wellness industry pushed the subject toward a career in writing. He holds a Masters in Microbiology from Osmania University, Hyderabad and a Diploma in Nutrition from Fab Academy. She aims to use her knowledge…more
Believes in credibility and gives our readers access to authentic and evidence-based content. Our strict editorial guidelines allow us to cite only studies from reputable research institutions, academic journals, and clinically established studies. If you find any difference in our content, you can contact us. There are universal dietary rules that everyone should follow: eat more fruit and vegetables, less fast food and takeaways, don’t drink hydrochloric acid.
