Endomorph Meal Plan to Send Your Metabolism into Full Swing

If you’ve been trying to understand your body more, particularly in terms of weight loss and management, you may have come across physique classifications known as somatotypes.

Somatotypes come in three classifications: ectomorph, mesomorph, and endomorph. In the 1940s, American psychologist William Herbert Sheldon theorized that a person’s physique determines their temperament and personality (1, 2). 

While we no longer look at body type to determine personality – the theory was debunked and seen as a pseudoscience (3) – people today still use his somatotypes to determine their physique and better understand how to eat so they can change or improve how they look. 

If you suspect that you have an endomorph body type, then this article is for you. Read on to learn more about the endomorph meal plan and how you should eat to improve your body composition.

What Is an Endomorph Body Type

Before we delve into what an endomorph meal plan should look like, it’s good to first understand the three main somatotypes – endomorph, mesomorph, and ectomorph – and how they all differ from each other

• Endomorph Body Type

Researchers describe the endomorph body type as one that is characterized by increased fat storage, a wide waist, and a large bone structure, usually referred to as fat. They state that those with this type of body generally have rounded shoulders, a broad face, a short neck, and a rounded physique in general (4, 5).

In addition to what they may look like on the outside, researchers have also stated that endomorphs have slower metabolisms, higher serum cholesterol concentrations, and a higher sensitivity to the hormone insulin and the intake of carbohydrates (6). 

Due to these factors, researchers have advised that an endomorph meal plan should be high in low-glycemic index food to control blood glucose levels. Endomorphs are also recommended to have an adequate intake of proteins (6).

• Mesomorph Body Type

Unlike endomorphs who are predisposed to storing fat, mesomorphs are predisposed to building muscle (4). They are said to have medium bones, low-fat levels, and relative musculoskeletal robustness with broad shoulders and chest, a narrow waist, and firm limbs (5). Due to how easily their bodies can increase muscularity and induce muscular hypertrophy, they are typically advised to consume high-protein foods and diets (6). 

• Ectomorph Body Type

Ectomorphs are different from both mesomorphs and endomorphs in that they aren’t predisposed to either store fat or build muscle. They have a slim physique with long, thin muscles and limbs, a narrow and flat chest, and low-fat storage. As ectomorphs lose fat easily, they’re advised to consume a high-carbohydrate diet with evenly divided portions of protein and fat (4, 5, 6).

If ectomorphs wish to gain weight, they’re advised to opt for healthy fattening foods rather than turning to unhealthy food options. Healthy fattening foods to gain weight include good quality protein such as fatty fish, lean beef, poultry and plant proteins, complex whole grains, nuts and seeds, dairy and dairy products, and healthy fats such as olive oil and avocados.

What Are the Three Fat Destroyers for Endomorphs?

As demonstrated above, it’s quite easy for people with an endomorph body type to gain weight. When it comes to weight loss, the three main fat destroyers are exercise, diet, and lifestyle changes.

• Diet

Regardless of body type, your diet is one of the main things that determines your weight (7). As endomorphs are the most likely body type group to gain weight and store fat, watching their diet is crucial. Some dietary changes people with this body type need to make include:

1. Eliminating Ultra-Processed Food from Their Diets

Processed foods may be some of the most fattening foods for people, regardless of body type. 

Studies have shown that the consumption of ultra-processed foods leads to weight gain as it facilitates overeating, which ultimately leads to obesity. These foods have also been found to be higher in calories, salt, sugar, carbohydrates, and unhealthy fats – all factors that can lead to fat and weight gain (8). 

As an endomorph, due to how easily you gain weight and store fat, reducing or eliminating these foods can go a long way in helping you manage your weight.

Learn more about what an endomorph female diet looks like.

2. Reducing Their Carbohydrate Intake

As mentioned above, research has stated that people with this body type are more sensitive to insulin and carbohydrates. Before we demonize all carbs, it’s important to note that not all carbs are bad. Carbs are usually divided into two categories: simple and complex carbohydrates. The former is the type that endomorphs need to be wary of consuming unnecessarily.

Studies that have examined the effect of carbohydrates on body weight have found simple carbs to often be the main culprit that leads to weight gain (9, 10). Simple carbs also lead to increased insulin secretion, which leads to your blood being flooded with sugars. 

Not only does the body turn these sugars into stored fat, but too much sugar in the blood can make you insulin-resistant over time, which affects your waist circumference and could also lead to type 2 diabetes and other health issues (11, 12).

Complex carbs are a much better dietary option for endomorphs as they don’t have any of the risks mentioned above. However, as those with this body type are said to be generally sensitive to carbs, it may be a good idea to keep your carb intake low altogether.

3. Watch Their Calorie Intake

Endomorphs have a tendency to gain fat and weight faster than other body types as they have a slower metabolic rate, relatively speaking. An unfortunate detail about a slow metabolism system is that your body fails to burn all consumed food to turn it into energy for daily use. Any food that doesn’t get converted into energy gets converted into fat, which is then stored in the body.

Reducing your calorie intake of unhealthy and processed foods may help boost your metabolic rate. When you eat fewer calories than your body burns, it’s forced to burn stored fat, which helps with fat reduction over time and ultimately, weight loss. According to research, the best daily calorie deficit for beginners is 500 to 750 calories less than the body burns for energy (13).

Check out this article to learn how to engage in an endomorph intermittent fasting plan for weight loss.

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• Exercise

Increased physical activity is essential for anyone who is looking to improve their body composition and lose fat and weight. According to the CDC, it is recommended to exercise for 30 minutes a day, 5 days a week, with 2 of these days including muscle-strengthening activity (14).

As an endomorph, if you’re looking to exercise more, it may be recommended that you include cardio, resistance training, and balance and flexibility workouts in your routine. This combination helps with weight loss and muscle gain and is a balanced routine that can improve every facet of your fitness lifestyle.

• Lifestyle Changes

In addition to watching what and how you eat and increasing your physical activity, you must also address aspects of your lifestyle to help promote weight loss. Some of these changes include (15):

• Sleeping more – at least 7 to 9 hours a night
• Managing your stress levels effectively
• Avoiding skipping meals and practicing mindful eating
• Reading food labels to better understand what you’re putting in your body
• Keeping a food diary or logging your meals (snacks and drinks) in a calorie-counting app
• Reducing alcohol intake and avoiding smoking

Read more: Endomorph Body Type Weight Loss: 6 Facts And What Works

What Is the Best Endomorph Meal Plan for Weight Loss

Unfortunately, at the moment, no research conclusively recommends a specific diet plan for endomorph weight loss. What is known is that people with this body type are advised to limit their carbohydrate intake but eat proteins and fats in adequate amounts.

This statement is often interpreted in two ways. Some believe that it means endomorphs should consume a paleolithic diet while others believe that the keto diet is what’s best for endomorphs.

• Paleo Diet

The paleo or paleolithic diet is an eating plan that mimics what people believe our human ancestors in the Paleolithic era ate approximately 10,000 to 2.6 million years ago. 

Such a meal plan eliminates processed and ultra-processed foods and may limit or completely avoid the consumption of grains and cereals, legumes, or dairy products as they weren’t available during this era. 

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This meal plan is higher in protein with a macronutrient (macro) distribution of 35% energy from fats, 35% from carbohydrates, and 30% from protein (16, 17, 18).

• The Keto Diet

Those who prefer an even lower carbohydrate intake may prefer the keto diet over the paleo diet. Also known as the ketogenic diet, this is a high-fat, moderate protein, and very low-carbohydrate meal plan. 

The macro distribution for this meal plan is 55% to 60% from fat, 30% to 35% from protein, and 5% to 10% from carbohydrates. This usually means that those who are following this eating plan only consume up to 50 grams of carbs a day (19).

Read more: How To Do The Clean Eating Challenge For Weight Loss

How Can Endomorphs Speed Up Metabolism?

As previously mentioned, endomorphs have a slower metabolic rate, which makes them gain weight faster and store more fat than other body types. Some things they can do to increase their metabolic rate include:

• Eat Enough

When it comes to weight loss, less isn’t always better. As mentioned above, a calorie deficit helps with weight loss and metabolism. However, too low a deficit will do the opposite. If you eat too little, your body tends to hold on to fat and slow your metabolic rate even further. Stick to the recommended daily deficit of 500 to 750 kcals.

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• Eat More Protein

Protein is great for fat and weight loss for many reasons. One of them is the fact that this macronutrient temporarily increases calorie burning when consumed. The body usually has to burn more calories when digesting protein compared to fat or carbs, which increases your metabolic rate (20).

• Exercise More

Both cardio and strength training exercises increase your metabolic rate (21, 22). Cardio is great for burning calories in the moment, while strength training helps build muscle, which allows your body to burn more calories while at rest.

Frequently Asked Questions

• What are the most fattening foods for endomorphs?

As mentioned above, ultra-processed foods and carbohydrates, specifically simple carbs, are the most fattening foods for people with this body type.

• Is it harder for endomorphs to lose weight?

Yes, it is. As mentioned above, their bodies generally hold on to more fat and they also have a slow metabolic rate. These two factors make it more difficult for them to lose weight compared to other body types.

• Are oats good for endomorphs?

Yes, they are. Oats are a type of whole grain that is rich in complex carbohydrates, which are great for endomorphs. Remember that while endomorphs are often advised to reduce their overall carb intake, this doesn’t mean ignoring all carbs. Complex carbs are good for them in moderation.

• Can endomorphs eat cheese?

Yes, they can. As long as the cheese in question is a low-fat cheese, endomorphs are allowed to consume it. Cottage cheese is one such great example.

• Is fasting good for endomorphs?

Yes, it is. Fasting, particularly intermittent fasting, has been shown to help with fat and weight loss (23, 24). Combining an appropriate method of intermittent fasting with a healthy calorie-deficit diet and a good workout routine can help endomorphs reduce their weight and body fat percentage.

Will a 3-day fast weight loss plan lead to positive results? Learn more here

The Bottom Line  

The endomorph meal plan helps maximize the body composition improvement potential of people with endomorph body types while minimizing potential setbacks in the process. If you have this body type, experts state that reducing your carbohydrate intake and increasing your protein intake may help with your weight loss plans.

Whether you opt for a paleo or ketogenic meal plan or otherwise, you must remember to eat at a reasonable daily calorie deficit, exercise using both cardio and resistance training workouts, and make the suggested lifestyle changes provided in this article. These changes may just be the answer to your weight problems.