It may be extremely difficult to find a diet that would fit you like a glove.
The best workout plan for endomorphs should include cardio and resistance training. The recommended macro ratio for endomorphs is 35% of calories from protein, 35% from fat, and 30% from carbs.įollowing a healthy diet that creates a caloric deficit is quite effective by itself but accompanying it with regular workouts will boost your results. Instead opt for healthy carb options like vegetables, fruits, legumes, and whole grains. Besides that, proteins promote muscle growth and prolong the feeling of satiety, which is also beneficial for weight loss.Īlthough it is recommended to reduce your carb intake, you shouldn’t avoid carbs completely, since they are an essential macronutrient, and the main energy source for your body. When your body processes proteins, it burns 30% of the calories from them just through digestion. When you follow a diet that creates a caloric deficit, you must opt for foods that are low in calories but rich in essential nutrients, such as vegetables and fruits.ĭigestion of proteins requires more effort than other macros.
Ways To Use An Endomorph Meal Plan To Accelerate Weight Lossīesides the above-mentioned recommendations, here are some tips on how to boost your weight loss if you are an endomorph: Cooking oils with a lot of saturated fat.Here are the foods to avoid when following an endomorph meal plan: It is a high-protein, high-fat, and low-carb diet, that is focused mainly on fruits, vegetables, meat, fish, nuts, seeds, and oils. So, a good option for an endomorph meal plan is a paleo diet. To solve the problem of a high body fat composition, endomorphs are encouraged to follow low-calorie diets, that create caloric deficit and help you burn fat. A 2016 study shows that the reduction of a carb intake can improve insulin function, which helps your body process glucose better and prevents further fat deposition. Since insulin resistance makes endomorphs store more glucose as fat, to fight this problem, an endomorph meal plan should restrict the consumption of carbs. So, the two main issues that an endomorph meal plan needs to tackle are a higher body fat composition and insulin resistance. Endomorphs also burn fewer calories than mesomorphs, because the latter have more muscles, which promote faster resting metabolism. This, in turn, affects your blood sugar levels. Too much of this type of fat can negatively affect your insulin resistance, which means that your body cells can’t deal properly with the insulin produced by your pancreas. The deposited excess fat is usually found around major body organs and is also known as visceral fat. This happens because their bodies are prone to fat storage. In general, endomorphs gain weight easily and quickly even if they follow the same diet as ectomorphs or mesomorphs. Most of the weight is in the lower abdomen.
Mesomorphs are believed to be the golden mean, since they gain muscles quicker than ectomorphs and lose weight easier than endomorphs.īesides the three main body types, there also are combinations, in which one somatotype is more dominant than the other. Ectomorphs are people with long and lean bodies, they have a fast metabolism and often find it hard to gain weight. Endomorph is a body type that is characterized by a larger bone structure and disposition to fat gain and storage, which makes it difficult for people with this body type to slim down. There are three main body types, or somatotypes – endomorph, ectomorph, and mesomorph. The concept of different body types was first introduced in the 1940s.