Blog Diets Fasting Endomorph Intermittent Fasting: How It Works

Endomorph Intermittent Fasting: How It Works

According to American researcher and psychologist William Sheldon, people can be broadly divided into three different body types – ectomorphs, mesomorphs, and endomorphs (18). This system of classification isn’t used in modern science or medicine, but it was originally designed by Sheldon as a rough way of categorizing people by “body type.” Endomorphs are typically larger and have more body fat than the other two types.

They also tend to find it harder to lose weight and may be more insulin resistant. One tell-tale sign of a so-called endomorph body type is a large waist circumference. If you consider yourself an endomorph who wants to lose weight, you may be wondering if intermittent fasting (IF) is a good option for you. In this article, we’ll take a look at how IF works for so-called endomorphs and whether it can help you reach your weight loss and health goals.

What Is Intermittent Fasting?

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating (12). There are many different ways to do intermittent fasting, but the most common is the 16/8 method. This involves fasting for a 16 hour period each day (usually overnight) and then eating all your meals within the next 8-hour window.

For example, you might choose to skip breakfast and eat lunch and dinner between the hours of noon and 8 p.m. This would mean fasting for 16 hours and eating within an 8-hour window.

Other types of intermittent fasting include the 5:2 diet, in which you eat normally for five days of the week and then restrict your calories to 500–600 on two non-consecutive days.

There’s also the eat-stop-eat method, in which you fast for 24 hours, once or twice per week. For example, you might eat dinner on Monday night and then not eat again until dinner on Tuesday night.

How Does Intermittent Fasting Work?

Intermittent fasting works by reducing your overall calorie intake. When you fast, you’re naturally consuming fewer calories, which can lead to weight lost over time (13). 

See also
How Long Does  It Take for Intermittent Fasting to Work?

Fasting is also thought to alter your hormone levels in a way that encourages fat burning and weight loss. When you fast, your body may release more of the hormone norepinephrine. This hormone helps to break down body fat and make it available for use as energy (14). 

Intermittent fasting may also increase levels of human growth hormone (HGH), which has been linked to fat loss and muscle gain (7).

Finally, fasting may lower insulin levels, which is important for endomorphs who are more insulin resistant. When insulin levels are low, your body is better able to access stored body fat and use it for energy (20).

Aside from weight loss, research shows that IF might have the following potential benefits (11):

  • Lower insulin levels and improve insulin sensitivity
  • Reduce inflammation
  • Lower blood pressure
  • Improve heart health
  • Boost brain health
  • Fight cancer
  • Increase life span

Read More: Intermittent Fasting Side Effects And What You Can Do About Them

Does Intermittent Fasting Work For Endomorphs?

Intermittent fasting can be a helpful weight loss tool for endomorphs. By simply restricting your eating window, you can reduce your overall calorie intake and lose weight over time.

Additionally, the hormonal changes that occur during fasting may promote fat burning and help endomorphs shed stubborn body fat.

However, one of the most important benefits of intermittent fasting for an endomorph is the fact that it might help improve insulin sensitivity (20).

People described as endomorphs are sometimes more insulin resistant, which means their cells don’t respond as well to the hormone insulin. This can lead to weight gain and an increased risk of type 2 diabetes (15).

Intermittent fasting has been shown in some studies to improve insulin sensitivity in both healthy individuals and those with insulin resistance (20). This is thought to be one of the mechanisms by which IF aids weight loss.

See also
Bone Broth Fasting: A Comprehensive Guide To Its Benefits And How-To

Another way intermittent fasting may help endomorphs lose weight is by reducing inflammation (16). Inflammation is a process that occurs in response to infection or injury. It’s a normal and necessary process, but chronic inflammation is associated with weight gain and other health problems (4).

intermittent fasting according to body type endomorph

Some endomorphs may tend to have higher levels of inflammation, which could contribute to their increased risk of obesity. Intermittent fasting has been seen to reduce inflammation, which may help endomorphs lose weight and improve their health.

Lastly, intermittent fasting has been linked with improved brain health in animal studies(21). This could be important for endomorphs because research shows that inflammation and insulin resistance may be linked with certain neurodegenerative diseases.

Intermittent fasting has been linked in one study to increased levels of a brain-derived neurotrophic factor (BDNF). This is a protein that helps to protect and repair brain cells (21).

BDNF has also been linked with improved insulin sensitivity, so it may help some endomorphs in this way as well (2).

So, if you’re an endomorph who wants to lose weight, intermittent fasting may be a good option for you. It might help to increase insulin sensitivity, reduce inflammation and improve brain function. All of these things may help you reach your weight loss goals and live an overall healthier life.

BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? Start transforming your body now!

How Should Endomorphs Do Intermittent Fasting?

If you’re an endomorph and want to try intermittent fasting, there are a few things to keep in mind. 

Fasting Types For Endomorphs

While there are many different ways to do intermittent fasting, some might work better for endomorphs than others.

Here are a few suggestions

See also
Benefits of Intermittent Fasting for Women With Expert Tips to Reap Them Without Setbacks

The 16/8 Method

Also called the Leangains protocol, this involves fasting for 16 hours and eating all your food within an 8-hour window (6). For example, you could stop eating at 8 p.m. and not eat again until noon the next day. 

This method is thought to be one of the most effective for weight loss and may be a good option for endomorphs.

The reason this fasting method may be particularly effective for endomorphs is that it allows them to have larger meals while still restricting their overall calorie intake. 

It also aligns with the natural circadian rhythm, which may help boost metabolism and fat burning. 

The 5:2 Diet

With this approach, you eat normally five days per week and restrict your calories to 500–600 on two nonconsecutive days (12). For example, you could eat normally every day except Monday and Thursday, when you will restrict your calories.

This diet may also be a good option for endomorphs because it allows them to enjoy regular meals most of the time while still getting the benefits of fasting.

The Warrior Diet

This method involves eating small amounts of raw fruits and vegetables during the day, followed by one large “feast” at night.

This diet may also be a good option for endomorphs because it helps them avoid hunger and cravings during the day. 

It also allows them to eat their largest meal when they’re most likely to be active and have an increased metabolism. 

types of fasting

Alternate-Day Fasting

This involves fasting every other day (5). For example, you could eat normally on Monday, fast on Tuesday, eat normally on Wednesday, and so on.

This diet may not be the best option for endomorphs because it can be difficult to stick to. 

It may also be more likely to cause hunger and cravings, which can lead to overeating.

Read More: 10 Intermittent Fasting Mistakes People Make And How To Avoid Them

See also
Intermittent Fasting For Women Over 50

What To Eat While Intermittent Fasting

What you eat while intermittent fasting is just as important as when you eat. Endomorphs with insulin resistance should be on a diet that keeps blood sugar in check. They may also want to prioritize eating anti-inflammatory foods.

A few suggested foods for endomorphs to eat while intermittent fasting include: 

Green Leafy Vegetables

These are a great source of nutrients and antioxidants. They’re also low in calories and carbs, making them ideal for endomorphs (9). 

Some great options include spinach, kale, collards, and Swiss chard. 


Packed with vitamins, minerals, antioxidants, and fiber, fruit is a great food for endomorphs to eat (9). 

Some good options include berries, citrus fruits, apples, and pears. 

They can help tame cravings while providing essential nutrients. 

intermittent fasting by body type

Lean Protein

Lean protein is an essential part of any diet, but it’s especially important for endomorphs. That’s because it helps to keep blood sugar levels in check and promote fullness (22). 

Some great sources of lean protein include chicken, fish, tofu, and legumes.

Healthy Fats

Healthy fats are another important part of any diet, but they’re especially important for endomorphs. That’s because they help to keep blood sugar levels in check and promote fullness (1). 

Some great sources of healthy fats include avocados, nuts, and seeds. 

Complex Carbs

Endomorphs should also focus on complex carbs, which are slowly digested and help to keep blood sugar levels in check (3). 

Some great options include oats, quinoa, sweet potatoes, brown rice, and whole wheat products. 

While complex carbs are healthy, endomorphs should still be careful not to overdo it. That’s because excess energy is stored as fat, which can lead to weight gain (17).

In as much as possible, endomorphs should avoid ultra processed foods, refined carbs, and sugary drinks. These foods can cause blood sugar levels to spike, leading to cravings and weight gain (23).

See also
Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!

Other Lifestyle Changes

While intermittent fasting for endomorphs can be helpful, it’s not the only lifestyle change they need to make. They also need to focus on getting regular exercise and getting enough sleep. 


Exercise is an essential part of any weight loss plan, but it’s especially important for endomorphs. That’s because they may tend to have a slower metabolism, which makes it harder for them to lose weight.

Endomorphs should focus on getting regular aerobic exercise and strength training. Aerobic exercise will help to burn calories and improve their cardiovascular health (8). Strength training will help to build muscle, which can help to boost their metabolism (19). 

Getting enough exercise can be difficult while fasting, so endomorphs may want to consider working out after they break their fast or on days when they’re not fasting. 


Sleep is also an important part of any weight loss plan, but it’s especially important for endomorphs. That’s because they may tend to have a higher level of the stress hormone cortisol. This hormone can lead to weight gain, so endomorphs need to get enough sleep to keep it in check (10). 

Endomorphs should aim for 7-9 hours of quality sleep per night. Like everyone else, they should practice good sleep hygiene and avoid using electronics in bed.

The Bottom Line

Endomorphs  might benefit from intermittent fasting, but they need to be careful about what they eat and when they eat it. In addition to intermittent fasting, endomorphs should focus on getting regular exercise and getting enough sleep. These lifestyle changes can help them lose weight and keep it off in the long term. Always talk to your doctor before making any major dietary changes.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion (2017,
  2. Brain-Derived Neurotrophic Factor and Diabetes (2020,
  3. Carbohydrates and Blood Sugar (n.d.,
  4. Chronic inflammation in the etiology of disease across the life span (2019,
  5. Effect of Alternate-Day Fasting onWeight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults (2017,
  6. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males (2016,
  7. Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones (2021,
  8. Exercise and Cardiovascular Health (2003,
  9. Health Benefits of Fruits and Vegetables (2012,
  10. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions (2015,
  11. Intermittent Fasting: Is the Wait Worth the Weight? (2018,
  13. Intermittent fasting and weight loss (2022,
  14. Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice  (2016,
  15. Obesity, Insulin Resistance, and Type 2 Diabetes: Associations and Therapeutic Implications (2020,
  16. Role of Intermittent Fasting on Improving Health and Reducing Diseases (2014,
  17. Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic (2017,
  18. Somatotype – Physicality That Lets YouUnleash Full Potential (2022,
  19. Strength training: Get stronger, leaner, healthier (2021,
  20. The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis (2019,
  21. The Effects of Intermittent Fasting on Brain and Cognitive Function (2019,
  22. The role of protein in weight loss and maintenance (2015,
  23. Ultra-Processed Foods and Health Outcomes: A Narrative Review (2020,
150 million people
have chosen BetterMe

I like very much this application

In one app you have timing for fasting, workouts and calorie counter. Very comfortable to use. And additional service with a meal plan is very useful! I love the recipes it has! They are amazing!...

Fasting program

Gary S.
This fasting program is excellent! Well designed and easy to use. You will get great results.

Such an awesome

Aaron K.
Such an awesome app! been using it for a few months now and I am really happy with the results as the app is incredibly versatile especially if you prefer to work out at home...