Body-type eating is founded on the idea that different bodies need different amounts of nutrients. Accordingly, tailoring your diet according to your particular physiology could ensure better absorption of vitamins and minerals – leading to weight loss more efficiently and successfully.
No matter your body type, mastering the fundamentals of healthy eating is essential to living an overall healthier life. Here are some tips for doing just that.
Ectomorphs
Many people believe their body type should determine their diet; however, research does not support this belief. By understanding your individual nutritional needs better through body analysis, identifying your type can help ensure you focus on providing yourself with essential vitamins and minerals.
Ectomorphs, who naturally possess long, thin bodies with smaller bones and narrow shoulders lower than their hips, typically have fast metabolisms and can find it hard to gain muscle or weight (1-3).
Ectomorphs must prioritize protein and fats while restricting carbohydrates to an absolute minimum, eating complex carbs such as whole grains, legumes and vegetables in addition to healthy fats such as avocados, nuts and olive oil – this will enable them to gain muscle while keeping fat at bay (3, 4). For workouts lasting over an hour ectomorphs should consume either a meal or protein shake to replenish glycogen stores while snacking throughout the day for energy surplus (3).
Endomorphs
Some individuals with wider frames struggle to shed excess pounds, and many experts blame their body type. Such individuals are known as endomorphs; their rounder builds and difficulty with fat loss may make them more prone to obesity than naturally thin ectomorphs and athletic mesomorphs.
William Sheldon first introduced the concept of body types during World War II; though most researchers no longer accept his somatotype theory, some still see its worth and offer diet plans tailored to each body type as a means to help individuals shed extra weight. Nutritionists may recommend diet plans tailored specifically to each type to assist those trying to lose weight more efficiently.
An endomorph diet might suggest that individuals follow a plan which encourages them to avoid foods high in refined carbs and saturated fat, like sugary snacks and high-carb meals, in favor of complex carbs like vegetables and whole grains – this according to the American College of Sports Medicine (ACE). Exercise plans including both strength training and cardiovascular exercise for fat loss is vital in order to lead a healthy lifestyle as an endomorph.
Mesomorphs
Mesomorphs typically present as slim but have plenty of muscle. Their metabolism is fast, which allows them to shed extra weight easily according to experts.
Due to their thin frame, individuals with this body type may struggle to gain muscle mass and increase overall body weight. To enhance their physique, these individuals should concentrate on strength training while eating enough calories in order to support muscle growth.
Mesomorphs tend to thrive with a balanced diet consisting of carbohydrates, protein and fats. To maximize performance this group should allocate their caloric intake evenly across each macronutrient without becoming restrictive on any one. Incorporating enough carbs is particularly crucial as too little can cause muscle breakdown as fuel. According to American Council of Exercise recommendations this group consume 34 of their total caloric intake from carbs while 14 from protein and 14 from fat (8).
Combinations
Ectomorphs typically possess thin bones, long limbs and lithe bodies with very little fat or muscle mass. They’re often associated with high-level performance athletes like marathon runners or fashion models.
This body type requires a diet rich in moderate protein to build muscle and prevent their metabolism from slowing. They should limit carb intake as this type tends to store extra fat. When selecting foods to include in their diets for this body type, such as fresh fruit and vegetables, legumes, whole grains, seeds & nuts, fish or lean meats.
No matter where you fall on the somatotype spectrum, living a healthy life and meeting your goals are possible regardless of body type. But knowing more about yourself could help determine what dietary strategies will best serve your unique physique.
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