Jeffrey Salazar
The idea that everyone has a body type was developed by psychologist William Herbert Sheldon in the 1940s. He categorized three body types: ectomorph, mesomorph, and endomorph. Since then, physiologists, nutritionists, trainers, and doctors have used these categories to help design effective individualized fitness and nutrition programs. Ectomorphs are naturally long and lean and have a hard time gaining fat or muscle. They typically do not fare well on high-fat diets and should stick to complex carbohydrates, accompanied by moderate protein and healthy fats. Mesomorphs are solid, athletic, and strong and tend to find it easy to maintain a stable weight. They require a slightly higher calorie intake and are thought to require the most protein intake of all three body types. Endomorphs have a higher percentage of body fat and tend to carry it in their lower abdomen, hips, and thighs. They should prioritize fats and protein, keeping carbohydrates on the lower end. In addition to food choices, the body type diet advises letting your somatotype guide you toward the ideal workout.
| Characteristics | Values |
|---|---|
| Number of body types | 3 |
| Body types | Ectomorph, Mesomorph, Endomorph |
| Ectomorph | Naturally long and lean, hard time gaining fat or muscle |
| Ectomorph diet | 45-35-20 split of carbohydrates, protein, and fat |
| Ectomorph foods | Whole, unrefined carbohydrates, moderate protein, healthy fats |
| Mesomorph | More muscle-dominant, hourglass figure, medium build frame |
| Mesomorph diet | Macronutrient profiles with a variety of fats, complex carbs, and proteins |
| Mesomorph foods | Fast-digesting carb-dense foods during weight training |
| Endomorph | Higher percentage of body fat, carry it in the lower abdomen, hips, and thighs |
| Endomorph diet | 20-40-40 split of carbohydrates, protein, and fat |
| Endomorph foods | Healthy proteins and fats, vegetables, whole-grain foods |
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What You'll Learn
Ectomorph body types
Ectomorphs are characterised by their thin frame, long limbs, small shoulders, delicate bone structure, and flat chest. People with this body type tend to have a high metabolic rate, making it difficult for them to gain weight or build muscle mass.
Ectomorphs have a natural ability to process carbohydrates, thanks to their higher insulin sensitivity. As such, the ectomorph diet is typically higher in carbohydrates, with approximately 45-60% of calories coming from this food group. However, it's important to choose complex carbohydrates, such as whole grains, sweet potatoes, potatoes, oats, quinoa, brown rice, and starchy vegetables. Ectomorphs should avoid highly processed carbohydrate foods like chips and candy, as these can lead to hunger pains shortly after consumption and subsequent overconsumption of calories.
Protein is also an important component of the ectomorph diet, with recommendations ranging from 25% to 35% of total calories. This is because ectomorphs tend to lack muscle mass, so increasing protein intake and combining it with strength training can stimulate the body to build more muscle.
The remaining 20%-25% of calories in the ectomorph diet should come from healthy fats. Ectomorphs should avoid high-fat diets, as their fast metabolisms crave carbohydrates, and too much fat can lead to a "'skinny fat'" physique, where visceral fat accumulates around the organs, increasing the risk of cardiovascular issues and other metabolic conditions.
In terms of training, ectomorphs should focus on short but intense workouts, targeting primary exercises for the chest, legs, and back, along with 3-4 auxiliary exercises. This type of training can help ectomorphs build muscle and gain weight, improving their overall physique.
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Mesomorph body types
If you have a mesomorph body type, you may want to remain lean and thin, or you may want to bulk up and take advantage of your skeletal frame. Either way, a well-balanced diet is crucial for promoting muscle growth and avoiding unwanted fat gain. Mesomorphs typically require a slightly higher calorie intake, with a focus on protein, complex carbs, and healthy fats. It is recommended that mesomorphs get 40% of their calories from carbs, 30% from protein, and 30% from fat, with at least 1,500 calories consumed daily.
To stay lean, lose weight, or avoid excess fat gain, mesomorphs should incorporate consistent cardio sessions into their weekly training routines. This should include at least three low-intensity steady-state cardio sessions lasting between 20 and 45 minutes. It is also important for mesomorphs to get sufficient sleep (7-9 hours) and hydration, and to take rest days to avoid overtraining.
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Endomorph body types
Endomorphs are one of the three main body types, or somatotypes, as defined by the body type diet. Endomorph body types are characterised by a larger bone structure, a higher percentage of body fat, and a slower metabolism. They tend to gain weight more easily and take longer to lose it. Endomorphs may also be less able to tolerate carbohydrates and may have a higher risk of insulin resistance and metabolic problems.
If you have an endomorph body type and are looking to lose weight or gain muscle definition, you may want to consider a fitness plan and diet specific to your body type. Endomorph diet plans usually focus on avoiding refined carbohydrates and eating a mix of healthy fats and proteins from vegetables, nuts, fruits, and whole-grain foods. Monounsaturated and omega-3 fats can help endomorphs feel fuller for longer, leading to eating less and trimming unwanted body fat.
It is important to note that dieting alone may not be enough for endomorphs to lose weight. Incorporating physical activity into your daily routine is crucial. An effective fitness plan for endomorphs includes a combination of weight training and cardio training, such as High-Intensity Interval Training (HIIT) and Steady-State Training (SST).
Some foods that may be beneficial to limit or avoid on an endomorph diet include white bread, white rice, traditional pasta, bagels, and other processed foods with a high-fat content. Instead, focus on complex carbohydrates such as starchy vegetables, legumes, whole grains, and fruits.
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Apple-shaped body types
If you have an apple-shaped body, it means you have a “top-heavy” figure. This includes a wide torso, broad shoulders, and a full bust, waist, and upper back. Apple-shaped bodies also tend to have thinner arms, legs, and hips, and gain weight at their waistlines. This type of body shape is often caused by excessively high cortisol levels, which increases glucose (blood sugar) levels, resulting in an increase in insulin. Insulin is responsible for transporting glucose into your cells for energy use or storing it for later use as fat. Over time, if glucose levels remain high, your body will store the excess glucose as fat, causing stubborn midsection fat storage.
An apple-shaped body type is associated with an increased risk of diabetes, high blood pressure, and heart disease due to the visceral fat that gets stored in the abdominal area. This excess fat can also lead to high cholesterol and triglyceride levels, increasing the risk of metabolic syndrome and diseases like heart disease and diabetes. Therefore, it is beneficial to reverse this body type for health reasons.
A diet to reduce the risks associated with an apple-shaped body should be lower in refined carbohydrates, saturated fats, and added sugars. Cutting out fast foods, processed foods, and refined flours can help reduce belly fat. Instead, focus on consuming more healthy fats like olive oil, nuts, avocado, and salmon.
- Breakfast: Vegetable omelet
- Lunch: Large salad with avocado and grilled chicken
- Snack: Vegetables and hummus
- Dinner: Salmon with roasted vegetables
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Pear-shaped body types
People with a pear-shaped body tend to store weight in their hips and thighs, while their middles and upper bodies remain slim. This body type is more common in pre-menopausal women and some men and is associated with estrogen dominance. The fat stored by pear-shaped bodies is called passive fat and is potentially health-promoting in terms of insulin resistance and cholesterol levels. However, losing this type of fat can be challenging as it is a protective mechanism for the body to support reproduction.
Those with a pear-shaped body type should aim for a diet that is high in fibre and balanced with organic protein, low-fat organic dairy, and smaller amounts of healthy fats. Fibre can be found in fruits, vegetables, nuts, seeds, legumes, and whole grains, and it helps to slow insulin release and aid in removing estrogen from the body. Aim for 30-40 grams of fibre per day. It is also important to avoid processed meats, as they are high in sodium, which causes water retention.
When it comes to healthy fats, aim for about one serving of good fat at each meal, such as a tablespoon of liquid fats or an ounce of nuts. Avocados, nuts, salmon, and seeds are excellent sources of healthy unsaturated fats, which support proper vitamin absorption, healthy hair and skin, and organ cushioning. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are essential for brain health and growth.
In addition to diet, exercise is crucial for burning calories and mobilizing fat loss in stubborn areas. Drinking plenty of water and herbal tea can also help, while juices, sodas, and alcoholic beverages should be avoided.
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Frequently asked questions
The three main body types are ectomorph, mesomorph, and endomorph. These were developed by psychologist William Herbert Sheldon in the 1940s.
Ectomorphs are naturally long and lean and have a hard time gaining fat or muscle. They typically do not fare well on high-fat diets due to their fast metabolisms craving carbohydrates. Ectomorphs should stick to complex carbohydrates and a moderate protein and healthy fat intake.
Mesomorphs are muscle-dominant individuals with an athletic build. They usually find it easy to gain or lose weight and build muscle mass. Mesomorphs require a higher calorie intake and should consume a variety of fats, complex carbs, and proteins.
Endomorphs have a higher percentage of body fat and tend to carry it in their lower abdomen, hips, and thighs. They should focus on a diet higher in fats and protein and lower in carbohydrates.
Your body type is determined by your skeletal frame and body composition. Knowing your body type can help you tailor specific plans to achieve your fitness and nutritional goals.
