endomorph diet
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What Is The Endomorph Diet? Does It Work For Weight Loss?

Have you ever wondered why certain individuals seem to be able to consume any amount of food at any time without putting on weight while some people always struggle with their weight and fitness? The body type one has, plays a huge role in this entire process. Different people have different body types which can affect their day to day functioning like digestion, energy levels, metabolic rate etc. There are 3 main body types when it comes to humans and in order to lose weight effectively and maintain good health overall, you should formulate your exercise and diet plan accordingly. 

Somatotypes, also known as body types, are inherited characteristics based on the skeletal system (bone density and structure) and body composition (muscle and fat mass). You may achieve your fitness goals with the best results by being aware of your bone structure and the distribution of your fat and muscle.

Certain body types are more ideal than others with respect to health maintenance and longevity. The "ideal" body type is a mesomorph. Mesomorphs have a medium built and muscular frame, and tend to have more muscle than fat. Mesomorphs have a flexible body that can adjust quickly to dietary changes and workout regimes and have the ability to lose or gain weight without doing much.

In comparison to a mesomorph, an ectomorph has a naturally leaner physique, less natural muscle, and a reduced propensity to gain weight. No matter how hard they work out, ectomorphs may struggle to gain muscle or fat.

When compared to mesomorphs, endomorphs have a lower proportion of muscular mass and a larger percentage of body fat. Endomorphs have a more rounded physique than ectomorphs and are more sensitive to the amount of calories they consume. They have a propensity to accumulate fat, are prone to gaining weight quickly, and may have a more difficult time shedding weight.

Let’s find out more about the endomorph body type and endomorph weight loss and diet plan. If you have this body type, worry not and keep reading. Also know about diet chart for diabetic patient pdf.

What Is An Endomorph?

It is stated that endomorphs have a larger proportion of body fat and less muscular mass than other body types. They often have a greater body mass and a rounder appearance, although this does not always indicate obesity. Individuals who have endomorph bodies are more sensitive to the amount of calories they consume than people who have other body types because of the way their bodies are constructed. Endomorphs have to keep a close eye on how much food they eat to make sure they don't take in more calories than they can possibly burn. A bigger frame and a difficulty to successfully reduce weight are two additional traits. Endomorphs tend to store fat among their thighs, buttocks, and hips which is what gives them their pear shaped figure. The best way for an endomorph body type to lose weight is to make a plan that combines a bunch of things like workout and diet that is specific to their needs. Endomorph weight loss is not a difficult thing to achieve and can be done with the right methods. 

What Is The Endomorph Diet?

There has been a lot of talk about the endomorph weight loss diet. Without considering what one’s body type is, it is possible to lose weight by burning more calories than you consume. If you have an endomorph body type and you want to reduce weight or increase muscle definition, you should consider following a workout plan and diet that are designed specifically for people with the same body type.

The hypothesis behind the diet states that endomorphs have a slower metabolism than ectomorphs. Because you burn calories at a slower rate than ectomorphs and mesomorphs, fat storage is more likely to occur if you consume more calories than your body needs. Experts also believe that endomorphs have a lower ability to digest and utilize carbs. Therefore, the optimum diet for your body type may be one that has a greater consumption of fat and protein and a lower intake of carbohydrates. One example of this kind of diet is the paleo diet. This diet will help you shed body fat while allowing you to maintain your current level of energy.

An endomorph diet, which places an emphasis on lean protein, healthy fats, and complex carbohydrates while minimizing simple carbohydrates, is one choice. This eating plan has elements in common with the paleo, Mediterranean, and keto diets. Reduce your daily calorie intake of carbohydrates by 30% or switch out the unhealthy carbs by shifting to fiber packed whole grains which also provide energy. The remaining 70% should be split between protein and healthy fats. Putting more emphasis on fruits, vegetables, meats, fish, nuts, and seeds is highly advised. Place equal focus on consuming protein and healthy fats and fiber rich food along with choosing healthy carbs. While doing this, ensure that the portions you eat are smaller than usual but don’t leave you overly hungry or you may end up binge eating during the next meal. Also know about diabetic weight loss diet.

How Does An Endomorph Diet Help In Weight Loss?

Following the endomorph diet is a healthy way to reduce or manage weight and has several long term benefits. Apart from the benefits that one gets from simply losing extra fat and weight and avoiding the issues that come with obesity, the endomorph diet is also known to increase longevity and alleviate long term diseases. Obesity, diabetes, cardiovascular diseases, blood pressure etc are all the long term health consequences that can be avoided by following an endomorph diet. 

Since the focus of an endomorph diet is on protein and fat rich food, it is important to work out while following this diet. If working out daily isn't an option for you, follow the rules of portion control while prepping your meals. This way, you’ll get all the benefits and none of the potential risks that come with it. Also know about high protein vegetarian foods.

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Foods To Eat For Endomorphs

Foods that aid endomorph weight loss are readily available in the market and are affordable as well. 

  • meat and seafood like-chicken, turkey, salmon, cod are some of the main components of this diet. 
  • dairy in the form of yogurt and milk. 
  • full portions of vegetables and fruits like berries, apples, pears, asparagus, zucchini, tomatoes, onions. greens like spinach, kale, romaine. 
  • include nuts like almonds and seeds, peanut and seed butter, pistachios, sunflower seeds, pumpkin seed, grains and cruciferous veggies, 
  • quinoa, black rice, beans, oats, etc.

Foods To Avoid For Endomorphs

Endomorphs should stay away from foods made with refined flour, such as pre-packaged and processed meals, sweets, and artificial sweeteners, sodas, refined cereals, pasta and baked goods among other things. Increasing the frequency of your exercises may help enhance all of these aspects.


If you are an endomorph and are trying to lose weight and improve your fitness level, it may be helpful to have an understanding of your distinct body type and the specific problems endomorphs encounter. Keep your consumption of refined carbohydrates to a minimum, engage in lots of regular physical exercise, and learn to limit your portion sizes. All of these are examples of positive practices that the majority of people should adopt. Maintaining this habit may assist you in shedding extra pounds and keeping the weight off in the long term.


How do endomorphs lose weight fast?

For people who have an endomorph body type, physical activity is an essential component of any weight loss strategy they choose to follow. A faster metabolism and less fat are both benefits that come from regular exercise. Running and other cardiovascular workouts may assist burn calories and contribute to the creation of a calorie deficit.

How many calories should an endomorph eat to lose weight?

Since every endomorph body type is different, the caloric consumption required to lose weight greatly depends on specific needs. That being said, for an average endomorph body type, consuming anything between 1200-1500 calories a day is sufficient. 

What exercise is best for endomorphs?

Cardiovascular workout coupled with High intensity interval training will work best for endomorphs. Endomorphs should work out at least 4 times a week for best results.

Does fasting work for endomorphs?

Fasting can be an effective strategy to lose weight for endomorph body types. Intermittent fasting can be tried which will help you manage weight and improve your metabolism. Also know about intermittent fasting for diabetes.


  • https://www.healthline.com/nutrition/leptin-supplements
  • https://ro.co/health-guide/what-is-an-endomorph-diet-who-is-an-endomorph/


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.