Having a certain body type can tell you a lot about whether you’ll excel at a certain sport, what will be the type of exercises that will benefit you the most, the rate at which you’ll gain or lose weight, as well as what the most suitable foods will be for you that will provide the best fuel for your body and help you with losing weight.
For example, ectomorphs can get away with eating almost anything and not gain a single pound, while endomorphs seem to put on pounds as soon as they open their mouths. In comparison to mesomorphs and ectomorphs, endomorphs will find it extremely hard to compensate for their poor food choices with exercise. It is of utmost importance that endomorphs follow a proper diet plan that will help them lose weight efficiently and in a healthy way while filling them with energy.
Endomorphs tend to be sensitive to consuming excess calories
One of the primary reasons why endomorphs have such a hard time maintaining their weight in comparison with the other two body types is that for a multitude of reasons, they are extremely sensitive to ingesting even a slight amount of excess calories. This basically means that these excess calories will most likely be turned into fat in comparison to ectomorphs, which means that endomorphs are more prone to storing fat. That’s why endomorphs need to control and monitor their caloric intake on a daily basis.
This excess that we are talking about could as little as eating an additional chocolate bar. It’s that much. A chocolate bar of any brand usually has around 300-400 calories. Assuming you eat 300 extra calories per day. In the end, you would get 2100 extra calories a week total. This results in 1.2 kilos of fat gained in one month and staggering 14 kilos a year.
You might shrug off this as non-sense. After all, it’s nothing more than a small chocolate bar, you say. However, this is the tough pill to swallow for a lot of people out there and of one of the most neglected reasons why they have trouble losing weight and keep piling it up over the years. Lots of people wouldn’t even think of, let alone remember that the tiny candies they ate 3 days ago would make such a difference.
Despite the fact that a lot of people realize they’ve gained too much weight overnight, it’s actually a long process which they’ve paid little attention to. It happens slowly and we may not notice it at first until our clothes start to get a bit too tight and don’t fit like they used to, and when we realize it’s not the clothes that have gotten smaller, but our thighs and stomach have gotten bigger. In this case, ectomorphs can easily burn off the excess calories; their bodies are prone to losing weight fast, while the ectomorphs’ bodies aren’t.
Some people would say that this implies that endomorphs would have to count their daily calories for the rest of their lives. This is completely false. However, if you are an endomorph you would need to pay close attention to your diet for the first couple of months until you figure out what are the best dietary choices for you that would enable you to stick to your diet in the long-term. You can also make routine checks, every couple of months if any of the foods you eat help you lose and maintain your weight or you need to get rid of them, as well as finding ways to add new foods to increase variety. This is a good method to eliminate bad dietary habits that might have crept in which will allow you to improve your diet.
If you remember, we already said that it takes only a single chocolate bar to get drastically off course, which means you need to remain vigilant and get back on the right path early on. That is before you have already gone into the downward spiral of disappointment and hopelessness at the thought of having to start from scratch.
WHAT ARE ENDOMORPHS SUPPOSED TO EAT?
For endomorphs, the total caloric intake isn’t the only important factor. They should also pay close attention to their macronutrient ratio (protein, carbs, and fat) which is an essential factor when it comes to losing and maintaining a healthy weight. Every body type has its own ideal ratio.
Endomorphs are known to have increased insulin and carb sensitivity. That means that foods that have high amounts of carbs are transformed into sugar in your bloodstream a lot quicker and they are prone to be stored as fat instead of being used as an energy source. This is why endomorphs respond well to a moderate or low-carb diet. Decreasing carb intake can have a significant positive impact on how endomorphs’ bodies manipulate fat storage.
And, we’re not talking about any carbs. Endomorphs should always strive to eat complex (slow-digesting) carbs, which are primarily found in vegetables, as well as unprocessed, high-fiber starches, like amaranth and quinoa. If you are an endomorph and need to lose some weight, you should avoid at all costs, rice or pasta, white bread, sweet cereals, cookies, and cakes. Eating fruits is healthy, and they have a lot of vital nutrients, however, they are high in sugar. The generally recommended ratio would be to eat five servings of vegetables for every two servings of fruit.
Endomorphs that are sensitive to carbs should strive to eat as less carb-rich foods as possible outside of the post-workout time window. Complex, slow-digesting carbs should almost always be the choice. You should only eat carb-rich foods two hours before and after workout when you muscles are exhausted and hungry for nutrients. This will give them the necessary energy and building blocks to repair the damaged muscle tissue and recover properly while limiting fat gain.
A RECOMMENDED ENDOMOPRH DIET
Endomorphs tend to achieve the best results when on diet that has a high protein and fat content and low carb content. A generally recommended macronutrient ratio that’s proven to do well for endomorphs is: 30-35% of calories coming from protein, 30-40% from carbs and 30-35% from fat.
The main macronutrient to manipulate is carbs. You are free to start the diet with an increased carb ratio of say, 40% carbs, 30% fat and 30% protein, and if you conclude that you are not losing any significant amount of weight, you can then decrease the carb percentage and see if that helps. Like 30% carbs, 35% fat and 35% protein.
This diet does not have to be complicated in order to achieve results. The macronutrient ratio does not need to be completely precise. It is a diet where you simply eat more protein and fat, and less carbs. A good example is following a diet that is akin to a Paleo diet, since every meal has protein, veggies and healthy fats in it, like olive oil or avocado.
Following this type of diet will help endomorphs to:
- Lose the excess fat.
- Maintain their energy levels.
- Reduce their daily calories and minimize cravings because of the high protein content. That’s because eating a lot of protein is very satiating and makes you feel full in comparison to carb-rich meals.
- Protein is slowly digested by the stomach and it stays longer in it, more than fats and carbs. As with anything, eating too much protein will likely result in fat gain, but it is much less likely to be stored as fat, than if you were consuming too much carbs or fat.
- Eating a moderate amount of carbs and a high amount of protein will prevent muscle wasting which happens on a calorie-restricted diet.
- Give the body enough carbs to fuel the metabolism, while maintaining steady blood sugar levels and minimizing the risk of developing diabetes and other conditions.
- Turn this type of eating a lifestyle and an easy habit, since it doesn’t reduce calories by much, does not eliminate whole food groups and is easy to follow.
– Starting macronutrient ratio: 30-40% carbs, 30-35% fats, 30-35% protein
– Carb requirements: Low
– Carb intake timing: All carb-rich foods need to be consumed one to two hours pre/post workout
– Exercising: Endomorphs have difficulties losing the excess fat via diet only, so a sound training plan is an absolute must.