If excess fat lands on your hips, thighs, and butt (a classic pear shape), you likely have fewer risk factors for metabolic disease compared with someone who stores fat in their midsection (a classic apple). If you look at somatotypes, many people with diabetes are considered to be endomorphs,” she says.īut even if you’re considered overweight, it’s more important to look at where you’re carrying this fat. “An endomorph likely has a genetic component to being a bit heavier. Indeed, it’s the potential health problems that pose the biggest challenge for endomorphs, says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California. Not only do proponents of the endomorph diet say it may help people with this body type lose weight - they say it may help their health in other profound ways. Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauceĭinner Shrimp and veggie kabobs with cauliflower rice Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggiesĭinner Veggie and bean soup with a grilled chicken breast DAY 7īreakfast Greek yogurt layered with apples, cinnamon, and walnuts
Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigretteĭinner Salmon, steamed broccoli, sautéed mushrooms DAY 6īreakfast 2 hard-boiled eggs with blueberries Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toastĭinner Sliced steak stir-fry over cauliflower rice DAY 5īreakfast Omelet made with peppers and spinach, topped with avocado slices Yet, as you’ll see, you can also incorporate grains into an endomorph diet.ġ0 Great Sources of Plant-Based Protein DAY 4īreakfast Smoothie made with Greek yogurt, berries, and almond milk ( 8) Though paleo dieters typically avoid legumes, he gives the green light to beans and lentils, which are packed with weight-friendly and digestion-slowing fiber. He often recommends paleo-diet-style plans (aka a caveman diet), which, according to the Mayo Clinic, focus on fruit, veggies, meats, fish, nuts and seeds, and oils. ( 6) What’s more, because fat burns fewer calories than muscle, per the Mayo Clinic, an endomorph likely has a metabolism that runs slower compared with a naturally muscular mesomorph, meaning that you’ll want to eat fewer calories in the beginning of the diet. Indeed, an article published in October 2016 in PLOS One suggests that compared with a higher-carb diet, reducing the amount of carbs in your meals can improve insulin function within a day and may be a powerful way to lower your risk of prediabetes. Since endomorphs tend to carry more fat and are more likely to have insulin resistance, Catudal recommends eating a balanced diet that’s lower in carbohydrates in order to support fat loss.
“These are the carbs that will keep you full,” says Catudal. Maximize carbs and calories, and build volume by focusing on eating a lot of fiber-rich veggies. Catudal suggests a higher protein intake (40 percent of calories per day), a good amount of fat (40 percent of calories per day), and a lower-carbohydrate diet (20 percent of calories per day), aiming for 1,300 to 1,500 calories per day to start. With more body fat, the thinking goes, you’ll also burn fewer calories compared with a naturally muscular body, like a mesomorph, adds Catudal.Īll this means that you’ll have to keep a tighter watch on calories, the diet says.
( 4) Accordingly, proponents of the endomorph diet advise limiting these, especially highly processed, refined carbs, which contain little or no nutrition, says Montenegro. ( 3) As Harvard Health Publishing notes, insulin resistance affects the way your body processes carbohydrates. Insulin resistance is when your cells have trouble responding to the insulin that your pancreas pumps out, which ultimately affects your blood glucose levels, according to the National Institute of Diabetes and Digestive and Kidney Diseases. “This visceral body fat hangs out around your organs and is related to insulin resistance,” says Marta Montenegro, a certified strength and conditioning specialist (CSCS) and specialist in fitness nutrition in Miami. In addition, this excess fat often deposits around the waist. Even when eating a similar diet as another body type, an endomorph will tend to hold on to more excess fat, he says. ( 2) Catudal says that endomorphs tend to gain weight more easily compared with ectomorphs and mesomorphs. Endomorphs are primarily characterized by their propensity to store fat, as well as a wider waistline and bigger bone structure, according to the book Integrative Approaches for Health.
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