Should You Change Your Diet Based On Your Body Type? The Body Type Diet Says Yes…
What is your body type? Are you an ectomorph, mesomorph, or endomorph?
What?! You don’t know? Neither did I.
It turns out that most people are a combination of body types. Also, exercise and nutrition can alter your body type, so you actually have some control over it.
Let’s take a look at the body types.
The Body Types
In the 1940s, psychologist William Sheldon coined the three body types or somatotypes: ectomorphic, mesomorphic, and endomorphic. These categories are not just physique shapes… they have biochemical and metabolic differences.
The concept is that knowing where your body stores fat enables you to eat accordingly. Also, being aware of which foods your body metabolizes best helps you determine what you should be eating.
That seems reasonable enough…
The Ectomorph Body Type
Ectomorphs have small bone structure, are thin, have fast metabolisms, and tolerate carbohydrates well. They have long limbs and narrow shoulders.TRENDING: This Massive “Mistake” Melted 48lbs Off Her Body (Click Here to See How)…
If you’re like me, you have Ectomorph Envy… because they can eat a lot without gaining weight. However, they might need to diet as their metabolism slows with age.
If you are an ectomorph, you will do well on high-carb, low-fat eating plans. More on eating rules later.
The Mesomorph Body Type
Our mesomorph friends are those with medium bone structure. Mesomorphs build muscle easily.
If you are a mesomorph, you have a higher percentage of muscles than of body fat. The fat you have is evenly distributed.
As for diet, you do best with a mix of proteins, carbs, and fat.
The Endomorph Body Type
Endomorphs are less active, have larger bone structure, and higher body and fat mass with less muscle.
If you’re an endomorph, your excess calories are probably stored as fat. You should eat lean fats and protein because you do not tolerate carbs well.
Combo Body Types
Many people are a combination of these body types… so don’t feel out of place if you seem to have characteristics of more than one type.
An example of a combination of body types is the ecto-endomorph… who has a thinner upper body and stores fat in his/her hip area (pear shape).
Endo-ectomorphs, conversely, carry fat in their upper body and have thin hips, legs, and thighs (apple shape).TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight… While You Snooze!
How to Determine Which Body Type(s) You Have
You don’t have to rely on staring at yourself in the mirror and analyzing your physique to figure out what body type you have…
Here’s an easy and quick test that will reveal your body type(s)!
What You Should Eat Based On Your Body Type
The Ectomorph Diet
As an ectomorph, your food percentages should be 25% protein, 55% carbs, and 20% fat.
You’re allowed to eat starchy carbs, so enjoy some oats, potatoes, sweet potatoes, brown rice, and quinoa. You can also eat a big serving of pasta and metabolize it easily. You are so lucky!
But remember that the aforementioned unrefined carbs are healthier, so pasta once a week is probably enough.
Some fruits that are perfect for ectos are peaches, papaya, mangoes, bananas, pineapple, and avocados.
Broccoli, carrots, cauliflower, Brussels sprouts, and beets are good veggies for you. Ectos are encouraged to consume healthy fats… so if you cook your veggies, you should do so in coconut oil or ghee (clarified butter).
Proteins that are good for ectomorphs include eggs, chicken, and red meat. Protein shakes are also suggested for ectos by bodybuilding sites.
Fun fact: Bodybuilding sites talk a great deal about body types, offer specific workouts for the types, and provide meal plans for each body type. Their readers invest a great deal of time into taking care of their bodies, so the fact that they embrace body type diets seems like a good endorsement for the eating plans.
Back to ectos. Your snacks should be healthy and full of nutrients… so help yourself to a handful of nuts or seeds, or eat some nut butters.
Here are some more ideas about how an ectomorph should eat.
The Mesomorph Diet
If you are a mesomorph, your food percentage should be 30% protein, 40% carb, and 30% fat. You are advised to eat low-fat proteins like fish, beans, lentils, Greek yogurt, eggs, and white meat.
You’ll do well eating whole grains and fats. Grains like oatmeal, brown rice, and quinoa are the healthiest. These satisfy your body’s need for fiber while making you feel full.
The most nutritious fats for mesomorphs are avocado, coconut, olive oils, and nuts and seeds.TRENDING: Women Who Eat These 3 Cheeses Are Losing Pounds of Stubborn Belly Fat (Research Proven)
You need to consume plenty of fruits and veggies. Keep in mind that the skin has lots of nutrients.
Also, fresh produce is healthiest. Canned fruit is normally full of sodium and sugar.
Processed fruits are also sugar-ridden and/or salt-laden. Always check labels because food analysis is tricky!
Whole products have antioxidants and phytochemicals that keep your immune system healthy and aid in muscle repair. Always try to eat unprocessed food.
Click here for a mesomorph eating plan.
The Endomorph Diet
If you’re an endomorph, you need to eat healthy fats and watch your carbohydrate intake. Your diet should be 35% protein, 25% carbs, and 40% fat.
Low-fat dairy, poultry, fish—especially fatty fish—olive oil, canola oil, avocado oil, eggs, and non-tropical nuts (almonds, hazelnuts, and walnuts) are all good proteins for endos.
Your carbs should come largely from fruits (more than grains). Most fruits are great for endomorphs, with the exception of melons and pineapple (due to the high sugar content).
Dried beans and legumes like kidney beans, chickpeas, and lentils are good for endomorphs (and all of us).
When selecting veggies, choose the non-starchy ones: broccoli, cauliflower, and celery. Sweet potatoes, yams, carrots, and corn are a bit starchy, but are healthy and okay for you to consume.
The best grains for endos are whole-wheat or whole-grain cereal or bread.
Endomorphs are carbohydrate and insulin sensitive… so try to avoid sugar and white flour (which breaks down into sugar when digested).BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
Empty-calorie foods, those that are caloric but not nutritious, should not be eaten often. These include white bread and rice, soft drinks, sports drinks, energy drinks, pasta (unless whole wheat), bagels, candies, baked goods, alcohol, high-fat cooking oils (palm and coconut), refined cereals, processed or fried foods, cream, ice cream, whipped cream, high-sodium foods, and red meats.
Some of those are BIG sacrifices, so it’s okay to cheat on occasion.
Click here for some tips about endomorph eating.
General Dieting Pointers
Whether you try the Body Type Diet or not, have a look at these general rules for losing weight.
You may know some of these, but perhaps you’ll find a new trick:
- Drink lots of water, especially before meals.
- Use a small plate so you put less food on it.
- Minimize sugar intake (so obvious, yet so difficult).
- Try not to eat too much starch.
- Don’t drink soda or fruit drinks (so much sugar!).
- Limit alcohol consumption.
- Eat whole, unprocessed foods.
- Eat 80% of your meal and then wait 10 minutes to see if you’re still hungry before finishing. (No one wants that too full to breathe feeling after a large meal.)
- Load up on veggies and fruits first.
- Eat slowly.
- Stay active. (This can be low-impact activity or exercise, like walking for 15-20 minutes a day.)
- Get enough sleep.
The Most Important Diet Tip
Don’t diet! Change your eating habits and lifestyle to incorporate more healthy foods, and consume less unhealthy ones.
Eating right is a lifestyle change. When you are ready to commit to fueling your body with what it needs, you will be able to stick to a nutritious eating plan.
Rather than going gung-ho for a new trendy diet every other month… which you stick to for 3 or 4 days and then abandon… find a healthy eating lifestyle that is sustainable for you.BRAND-NEW: 5 “Living Nutrients” That Can Trigger Rapid Fat Loss!
It’s not about deprivation. Eating a variety of foods that are good for you is like caring for your teeth, your skin, your hair, etc. Love your body and treat it well.
Nurture yourself and you can reward yourself with a little treat each day. (But maybe try a healthier treat, like dark chocolate with a high percentage of cacao, air-popped popcorn, or some delicious & naturally sweet fruit.)
Eating healthfully is the best way to lose weight, grow old gracefully, avoid illnesses, and look great!
As I mentioned, it’s also great if you be active every day. I’m not saying you need to go to the gym and spend hours there every day (although you can if you want to!).
Taking a small step like going for a walk around your neighborhood… taking a swim… going for a hike in some beautiful nature… or taking a bike ride… can all go a long way in helping you stay healthy and slim.
There’s a lot of biology backing up the Body Type Diet, so it can’t hurt to give it a try if you’re so inclined. Some people report feeling more energetic when eating in accordance with their body type.
Consider speaking to your doctor or a nutritionist to make sure your eating plan meets your nutritional needs.
There’s One Big Problem With The Body Type Diet…
Like I mentioned above, many people are a mix of several body types.
And unfortunately, you can’t really “mix & match” foods from different diets…
In fact, this is a bigger problem with diets generally…
They aren’t personalized.
And they set you up for failure.
And do something that’s been proven to help everyone improve their health, mood, and lose some weight while you’re at it…
Then try doing this every night before bed.
It takes a few seconds, and literally ANYONE can do it…
(It’s not a workout, exercise, or really physical at all)…
[This post was updated by Fit Trim Happy on January 7, 2021.]