Is It Possible To Create A Universal Diet?
Numerous dietitians and nutritionists have been trying to create a one-size-fits-all diet for decades. However, can a diet be universal and equally effective for everyone? Unfortunately, it is impossible, since all people are different and there are a lot of factors that determine how the diet will work for you personally. So, the results of the same diet may vary drastically for different people. That is why some people resort to body type diets. Endomorph diet is one such diet. In this article, you will find out more about what is an endomorph body type and what is the best diet for endomorphs.
What Body Types Are There?
The concept of different body types was first introduced in the 1940s. There are three main body types, or somatotypes – endomorph, ectomorph, and mesomorph. 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. Ectomorphs are people with long and lean bodies, they have a fast metabolism and often find it hard to gain weight. Mesomorphs are believed to be the golden mean, since they gain muscles quicker than ectomorphs and lose weight easier than endomorphs.
Besides the three main body types, there also are combinations, in which one somatotype is more dominant than the other. For example, ecto-endomorphs have leaner upper bodies, but a bit thicker hips and thighs, while endo-ectomorphs have heavier midsection, but leaner lower bodies.
The Endomorph Body Type
Here are some of the main characteristics of this somatotype to determine whether you have an endomorph body type:
- Larger bone structure and more prominent curves
- Predisposition to store excess fat
- Wide waistline
- Little muscle definition
- Slow metabolism
- Softer and rounder body
- Smaller upper body
- Most of the weight is in the lower abdomen
In general, endomorphs gain weight easily and quickly even if they follow the same diet as ectomorphs or mesomorphs. This happens because their bodies are prone to fat storage. The deposited excess fat is usually found around major body organs and is also known as visceral fat. 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. This, in turn, affects your blood sugar levels. Endomorphs also burn fewer calories than mesomorphs, because the latter have more muscles, which promote faster resting metabolism.
Endomorph Weight Loss Meal Plan
So, the two main issues that an endomorph meal plan needs to tackle are a higher body fat composition and insulin resistance.
Since insulin resistance makes endomorphs store more glucose as fat, to fight this problem, an endomorph meal plan should restrict the consumption of carbs. 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.
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.
So, a good option for an endomorph meal plan is a paleo diet. It is a high-protein, high-fat, and low-carb diet, that is focused mainly on fruits, vegetables, meat, fish, nuts, seeds, and oils.
Here are the foods to avoid when following an endomorph meal plan:
- White bread, pasta, rice, and bagels
- Sweets and desserts
- Baked goods and cakes
- Sugary drinks and alcohol
- Refined cereals
- Heavily processed or fried foods
- High-fat dairy products
- Red meat
- Cooking oils with a lot of saturated fat
- Foods rich in sodium
Ways To Use An Endomorph Meal Plan To Accelerate Weight Loss
Besides the above-mentioned recommendations, here are some tips on how to boost your weight loss if you are an endomorph:
- Eat up your greens
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.
- Increase your protein intake
Digestion of proteins requires more effort than other macros. When your body processes proteins, it burns 30% of the calories from them just through digestion. Besides that, proteins promote muscle growth and prolong the feeling of satiety, which is also beneficial for weight loss.
- Cycle your macros
Although 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. Instead opt for healthy carb options like vegetables, fruits, legumes, and whole grains. The recommended macro ratio for endomorphs is 35% of calories from protein, 35% from fat, and 30% from carbs.
- Exercise regularly
Following a healthy diet that creates a caloric deficit is quite effective by itself but accompanying it with regular workouts will boost your results. The best workout plan for endomorphs should include cardio and resistance training. Incorporating a few high-intensity workouts into your exercise regimen can boost your metabolism.
The Bottom Line
It may be extremely difficult to find a diet that would fit you like a glove. But trying a body type diet, like an endomorph meal plan, may take you one step closer to your goal. An endomorph meal plan should reduce your consumption of carbs and create a caloric deficit. Besides that, it should be well-balanced and include low-calorie, nutrient-dense foods. Before jumping on this diet, you must consult a dietitian.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!