Brenda Khan
The idea of eating for your body type, or somatotype, has been around since the 1940s, when experts came up with three basic body types based on a person's skeletal frame and body composition. These are ectomorphs, mesomorphs, and endomorphs. While there is limited research on how a person's somatotype might inform their diet and exercise habits, proponents of the body type diet say that it can give you clues about your metabolism and hormones, and thus how well you process carbohydrates and how much protein you need. For example, endomorphs tend to be good at converting carbohydrates into sugar and storing them as fat, so they may benefit from reducing their carbohydrate intake and focusing on protein and fats. Mesomorphs, on the other hand, may require a higher calorie intake and a diet that includes more protein, while ectomorphs may need to focus on weight-bearing exercises and a balanced, varied diet to maintain a healthy weight.
Body Type Diets
| Characteristics | Values |
|---|---|
| Endomorph | More effective at converting carbohydrates to body fat; higher levels of obesity; lower metabolic rate; stockier or rounder shape; higher number of fat cells; high fibre, low-calorie diet recommended |
| Mesomorph | Requires a higher calorie intake; easier to build muscle; weight is gained/lost quickly; athletic, solid, and strong; easier to maintain weight; more muscle and bone mass; broad shoulders and narrow hips; less body fat; high protein, complex carbohydrates, and normal fat diet recommended |
| Ectomorph | Tall, lean, and slim; less muscle; difficult to gain weight; long and muscular; fast metabolism; heavy weight training recommended; balanced and varied diet recommended |
| Apple | Carry most weight around belly; low-glycemic diet recommended |
| Pear | More fat deposited in the lower body; low-calorie, low-fat, high-fibre, restricted sugar diet recommended |
| Hourglass | Curvy; higher weight; less body fat |
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What You'll Learn
- Endomorphs: Focus on protein and fats, limit carbs and opt for complex carbs
- Mesomorphs: Higher calorie intake, equal parts protein, fats, and carbs
- Ectomorphs: Heavy weight training, rest between sets, balanced and varied diet
- Apple-shaped: Low-glycemic diet, decrease inflammation, limit sugar and simple carbs
- Pear-shaped: High fibre, low-calorie diet, green vegetables, whole grains
Endomorphs: Focus on protein and fats, limit carbs and opt for complex carbs
Endomorphs are characterised by a stockier or rounder body shape, with fat accumulation around the midsection and hips. This body type tends to have a slower metabolism, and individuals may find it harder to lose weight. Endomorphs are also good at converting carbohydrates into sugar and then storing them as fat. As such, nutritionists and fitness experts recommend that endomorphs shift their macronutrient intake towards proteins and fats, and away from carbohydrates.
Protein-rich foods such as lean meats, fish, chicken, milk and milk products, beans, tempeh, and tofu are recommended. Endomorphs should also focus on consuming healthy fats, such as omega-3 fatty acids found in cold-water fish, and plant-based fats. Monounsaturated fats like olive oil, nuts, seeds, and avocados are also recommended as they increase satiety and may help reduce the consumption of unhealthy foods.
Carbohydrates should be limited, and when consumed, they should be complex carbohydrates that are high in fibre, such as whole grains, legumes, beans, and non-starchy vegetables. This type of carbohydrate takes longer to break down, providing a more sustained source of energy and helping to control blood sugar levels.
Endomorphs should also ensure they are staying properly hydrated, as thirst can often be confused with hunger. It is also recommended to use smaller plates, always keep healthy snacks on hand, and limit sugar and simple carbohydrate consumption.
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Mesomorphs: Higher calorie intake, equal parts protein, fats, and carbs
Mesomorphs are characterised by more muscle and bone mass, less body fat, broad shoulders and narrow hips. They are usually more involved in physical activity and sport and tend to have a faster metabolism. This body type is considered the aesthetic ideal and is often associated with athletes.
Mesomorphs typically require a higher calorie intake and their diets should contain more protein than the other body types. A mesomorph diet should contain roughly equal parts of protein, fats, and carbs. This means a high-protein diet, including eggs, lean fish, chicken, milk and milk products. Complex carbohydrates such as whole wheat flour, Dalia, oats, and whole-grain cereals are also recommended.
When it comes to exercise, mesomorphs may find it easier to build muscle, but they can also quickly gain weight if they stop training. It is recommended that mesomorphs maintain a consistent workout regimen of 30-45 minutes of cardio three to five times a week, combined with moderate to heavy weightlifting.
It is important to note that there is limited research on the effectiveness of the body type diet, and some experts debate whether it is a valid approach. While it may provide some guidance, it is not a one-size-fits-all solution, and individual results may vary.
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Ectomorphs: Heavy weight training, rest between sets, balanced and varied diet
Ectomorphs are typically tall, thin, and lanky, with a light build, small joints, and less muscle mass. They have a high metabolism, which makes it challenging to gain weight and build muscle mass.
If you identify as an ectomorph and are looking to build muscle, you should focus on heavy weight training. Lifting heavy weights for a lot of reps is important to stimulate muscle growth and protein synthesis. Hypertrophy training is best for ectomorphs as it helps to isolate muscles and break down muscle tissue at a greater rate.
Ectomorphs can train less often due to their biological advantages, but it is still important to be consistent with your workouts. Aim for two to three weight workouts per week, using challenging weights. It is also beneficial to include some form of cardio, such as circuit workouts (pushups, squats, or jumping jacks), twice a week. Remember to rest between sets to give your body time to recover.
In terms of diet, ectomorphs tend to respond well to carbohydrates and can eat as many calories as they want without gaining weight. However, if your goal is to build muscle, you should aim for a diet higher in carbs and with a greater calorie intake. A good starting point is to get 45% of your calories from carbs, 35% from protein, and 20% from fats. Focus on complex carb sources like oatmeal, rice, sweet potatoes, quinoa, beans, and whole wheat bread. Ensure you are consuming at least eight ounces of lean protein sources such as meat, seafood, poultry, and dairy at each meal. Consider including two to three high-calorie snacks throughout the day, such as protein smoothies. Nutrient timing is also crucial for ectomorphs. Eat a meal one to two hours before your workout to provide your body with energy and consume a meal or calorie-dense protein smoothie immediately after your workout to replenish glycogen stores and aid in muscle repair.
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Apple-shaped: Low-glycemic diet, decrease inflammation, limit sugar and simple carbs
Apple-shaped bodies are characterised by broader shoulders than hips, a larger bust, and thinner arms or legs. People with this body type tend to carry weight around their abdomen and are at a higher risk of diabetes, high blood pressure, and heart disease. Thus, a low-glycemic diet that decreases inflammation and limits sugar and simple carbs is recommended for this body type.
A low-glycemic-load diet is one that is rich in slowly digested carbohydrates, such as whole grains, legumes, and other high-fibre foods. These types of carbohydrates do not cause spikes in blood glucose levels and can significantly reduce markers of inflammation associated with chronic disease. Examples of low-glycemic-load foods include lentils, pinto beans, whole-grain breads, and cereals.
To decrease inflammation, it is important to lower dietary inflammatory index (DII) scores. A study found that higher DII scores were associated with higher glycemic index (GI) scores and lower-quality diets. Thus, by decreasing DII scores, inflammation can be reduced, and the quality of the diet can be improved.
For apple-shaped individuals, it is recommended to limit added sugars and simple carbs. Lean proteins, such as chicken breast, turkey breast, and tuna, should be the cornerstone of the meal plan. Carbohydrates can be obtained from legumes, such as lentils or chickpeas, and whole grains like quinoa. When indulging in fruit, it is best to choose lower-sugar options like raspberries.
In addition to diet, exercise is important for apple-shaped individuals. Core-focused exercises combined with cardio and strength training can help address trouble zones, such as the belly and waistline.
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Pear-shaped: High fibre, low-calorie diet, green vegetables, whole grains
If you have a pear-shaped body, it is recommended that you eat a high-fibre, low-calorie diet, with plenty of green vegetables and whole grains. This type of diet can promote a healthy weight and reduce the risk of diseases.
High-fibre foods include fruits and vegetables, pulses, and wholemeal bread. Good choices to add to your diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. A cup of kidney beans can provide around one-third of the fibre you need per day. Other high-fibre foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate. Fibre can slow digestion, helping you feel fuller for longer, and it can also speed up digestion, preventing constipation.
Green vegetables are a great way to increase your fibre intake while keeping calories low. Spinach, for example, is a low-calorie, hydrating, and nutritious vegetable. Three cups of raw spinach provide 2 g of fibre and 2.5 grams of protein, with just 20 calories. A three-cup serving also provides over 300% of the daily value of vitamin K, 28% of the daily value of vitamin C, and 47% of the daily value of vitamin A. One study found that each daily serving of spinach was linked to a weight loss of around 0.52 pounds over a four-year period. Other green vegetables that can aid in weight loss include zucchini, green beans, and cabbage.
Whole grains are another important part of a high-fibre, low-calorie diet. Many dietary guidelines encourage the replacement of refined grains with whole grains to enhance body weight management. Whole grains are an essential source of dietary fibre and magnesium, which helps the body avoid constipation. Studies have shown that a whole grain-rich diet can lead to a decrease in body weight.
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Frequently asked questions
Endomorphs tend to have a slower metabolism and find it difficult to lose weight. They are good at converting carbohydrates into sugar and storing them as fat, so it is recommended that they reduce their intake of refined and simple carbohydrates and focus on lean proteins and healthy fats.
Mesomorphs are characterised by their athletic builds and higher muscle mass. They tend to have a faster metabolism and find it easier to lose weight. Their diets should contain more protein, with roughly equal parts fats and carbohydrates.
Ectomorphs are tall, lean, and slim, and have a fast metabolism. They find it difficult to gain weight and build muscle. Ectomorphs should focus on a balanced and varied diet with sufficient calories and nutrients to fuel their metabolism and maintain overall health.
The body type diet is the idea that you should eat according to your body type to fuel your body more effectively and lose weight. The three body types are endomorph, mesomorph, and ectomorph, each with different characteristics in terms of weight, fat, and muscle.
A somatotype is a classification of body types based on skeletal frame and body composition. The term was first used by psychologist William Herbert Sheldon in the 1940s to explain personality types based on physiological structure.
