When it comes to losing weight and gaining weight, the diet you eat plays one of the most important roles apart from your exercises. Be that as it may, your dietary requirements are solely determined by the type of body that you have. This classification into different body types; endomorph, mesomorph, and ectomorph, was determined by an American researcher and psychologist William Sheldon in the 1940s.
The categorization of the body types has been done based on the skeletal frame and the composition of the body, which determines whether we are leaner or heavier. Once you know which body type you are, you will set your fitness goals accordingly and similarly set your dietary consumption.
This article will be discussing the endomorph body type and related dietary requirements. So, before any further adieus, let’s get straight into it.
What Is An Endomorph?
Endomorphs are the people whose bodies have a higher percentage of fat than muscle mass. They are bigger, heavier and rounder, however, they are need not be obese. Due to their low metabolism, they can gain weight faster and lose only a minuscule amount of it.
Endomorphs are highly susceptible to calorie consumption in comparison to other body types, which are, ectomorphs and mesomorphs. If you are an endomorph, you have to vigilantly check your food intake and also keep in mind that you need to consume as many calories as you can burn, not more than that. People who have this body typeface a lot of difficulty in losing weight.
Now that we know what an endomorph is, let us get an insight into an endomorph’s diet.
What Is The Endomorph Diet?
As mentioned earlier, endomorphs face difficulty in losing weight and gaining muscles. However, in addition to that, endomorphs also have other characteristic behavior which makes it difficult for them to lose weight, such as a craving for delicious and junk food, relaxation and comfort which often leads them to lead a life of apathy.
This becomes characteristic of sedentarism, which makes burning calories nearly impossible.
Muscles grow faster when there is a presence of significant testosterone in the body. However, when there is exorbitant body fat in the body, it stimulates the production of estrogen. When there is an increase in the estrogen levels of the body, muscle growth is prohibited as there is a decline in testosterone levels.
Foods That Can Be Eaten By An Endomorph:
Endomorphic bodies are believed to benefit from those types of diets which maintain a balance between carbohydrates, healthy fats, and proteins which can be accessed from fruits, vegetables, and those foods which are rich in fibers.
Below mentioned is the list of foods that can be followed by an endomorph and can be included in his daily routine:
- Unless you are lactose intolerant, always consume dairy products that have low-fat content such as low-fat milk, yogurt, and cheese.
- Remember to increase the intake of protein. One of the best foods which can help you with it is poultry, especially chicken and turkey.
- You can also consume fish; almost all types of it. Keep in mind to consume fatty fish, because it is rich in protein.
- Keep in mind to include nontropical vegetable oils which involve olive oil, canola oil, and avocado oil.
- Eggs and egg whites are probably two of the most nutritious food products which should be included in the endomorph diet.
- Do not forget to include nuts such as almonds, hazelnuts, and walnuts.
Foods That Should Be Avoided By An Endomorph:
When it comes to an endomorphic body type, one should always exclude carbohydrates from the diet, because endomorphs are more susceptible to carbohydrates and insulin. What happens is, that when an endomorph consumes carbohydrate-rich foods, especially white flour and sugar, it is quickly turned into fat.
In other body types, this fat is burned due to their lifestyle and the kind of exercises they do every day. However, when it comes to the endomorph, it remains fat as they face difficulty in losing weight. Therefore, it becomes very necessary for the endomorphs to limit or avoid carbohydrate-rich foods.
However, obliterating carbohydrates from one’s diet also robs one of form the essential nutrients and energy. Therefore, here is a list of carbohydrates that can be included in an endomorph’s diet:
- You can include all the fruits such as legumes and pineapples
- You can also eat some non-starchy vegetables such as broccoli, celery, and cauliflower. Apart from these non-starchy vegetables, you can eat some starchy vegetables such as sweet potatoes, yams, corn, and carrots. However, make sure that you limit its consumption.
- Eating whole grain or whole wheat cereal as all-bran cereal and whole wheat beads are also considered to be quite healthy for an endomorph.
- You can also include dried beans and legumes such as kidney beans, lentils, and chickpeas in your diet.
Foods that are to be avoided in an endomorphic diet are:
- Say goodbye to baked goods and cakes.
- Your favorite binge-watching companions, candies, chocolates, and other sweets
- Soft drinks energy drinks and other sports drinks
- Refined cereals such as bran flakes, instant oatmeals, and rice are a complete no-no.
- This is going to break your heart, but fried foods are also not allowed in your endomorphic diet.
- Dairy products that are high in fat content such as whipped cream and ice cream.
- White bread, white rice, traditional pasta, and bagels.
- You might also want to put an end to your boozing escapades
- Sodium-rich foods.
- Red meats
- Cooking oils contain a lot of saturated fat such as coconut oil.
Apart from the diet involving the types of food to eat and avoid, endomorphs should also know which exercises will help them lose weight faster.
Exercise is an extremely important part of losing weight as it increases the metabolism of a person, which is necessary for an endomorph. An endomorph should focus upon ‘well rounded’ exercises which include cardiovascular exercises which will burn calories faster and strength training which will help build muscles faster.
Some of the exercises for an endomorph to do are:
- High-Intensity Interval Training (HIIT): This training includes alternating between periods of high-intensity exercise and low intensity or rest. A maximum of 30 minutes of HIIT twice a week is enough for an endomorph.
- Steady-state training: This includes moderate to low-intensity exercise, which is walking, jogging, and swimming.