- Endomorph: What It Is And Its Types
- How To Know If You Are An Endomorph
- What Is An Endomorph Diet And How Does It Work?
- Foods List For Endomorphs
- A 7-Day Sample Diet Menu For The Endomorph Body Type
- Popular Diets That May Work For Endomorphs
- Endomorph Workout: Which Exercises Are Ideal For This Body Type?
- Other Lifestyle Changes You Can Make
- Benefits Of The Endomorph Diet
- Disadvantages Of The Endomorph Diet
Endomorph: What It Is And Its Types
People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. This body type is mainly characterized by high-fat content in the chest, abdomen, and waist (1). Less muscle mass is also a feature of this body type. Individuals with the endomorph body type usually fall under two categories:
While these are the two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.
How To Know If You Are An Endomorph
You may be an endomorph if you gain weight fast and face difficulty losing weight even with calorie restriction. An apple-shaped body is also a significant characteristic of the endomorph body type.
Those with an endomorph body type also tend to have short arms and legs, wide waist and hips, fall asleep quickly, and put on weight easily after a high- carbohydrate diet. In addition, studies show that the endomorph body has a layer of fat deposited in the abdomen and chest, making the personâ€™s appearance bulky and pear-shaped (1).
Endomorph diet is believed to have a beneficial effect on people with this body type. In the next section, know what the endomorph diet is and how it works.
What Is An Endomorph Diet And How Does It Work?
People with an endomorph body type have a slower metabolism. As a result, their body tends to convert excess calories into fat easily. Therefore, a proper diet plan is necessary to shed the excess pounds.
Endomorphs should prefer foods rich in protein and healthy polyunsaturated and monounsaturated fats. Foods containing refined carbohydrates must be avoided. Calorie-laden foods are forbidden for endomorphs.
A high-protein diet with moderate fat and carbs is ideal for this specific body type. But what kind of foods can one include in the diet? Learn more in the next section.
Foods List For Endomorphs
A diet for the endomorph body type has to be chosen carefully with the proper distribution of macros â€“ as they play a significant role in body metabolism (2).
Fruits and vegetables must be a part of the diet as they have an anti-obesity effect (4644575/' target='_blank' rel='noopener noreferrer' >3 ). The diet should also include complex carbohydrates like whole grains and lentils. Foods rich in fiber must also be included for their anti- obesity effects (4). Low fiber intake may also lead to fat accumulation in the body (5).
Popular Diets That May Work For Endomorphs
This diet is followed to rev up oneâ€™s metabolism. The primary rule is to eat certain foods but only in a particular order. It is said that you can alter your metabolism by eating foods in a specified order. In addition, eating more vegetables, fruits, and whole grains can improve metabolism. However, this diet is not backed by research. But consumption of fruits and vegetables has many health benefits nonetheless.
The Mediterranean diet focuses on fruits, vegetables, whole grains, healthy fats like olive oil, beans, and a limited amount of dairy and fish. People with the endomorph body type may have a higher risk of cardiovascular disease, blood pressure, diabetes, and obesity. Mediterranean diet helps minimize this risk (6). However, more quality research is warranted in this regard.
A vegan diet may be a perfect fit for endomorphs as it contains fewer carbohydrates and helps enhance metabolism (7). However, the vegan diet may lack as much protein as other diets. Nevertheless, you may overcome this challenge by including soy, almonds, quinoa, lentils, and chickpeas in a vegan diet.
A healthy diet is always effective when coupled with exercise. Read on to know the exercises suitable for the endomorph body type.
Endomorph Workout: Which Exercises Are Ideal For This Body Type?
- Keep your head straight and try to maintain a good posture.
- Try to keep your hands at waist level and relax.
- Relax your shoulders and warm up for 30 seconds.
- You can inhale and exhale with both the nose and mouth while running.
- Start with moderate speed and gradually increase the speed and duration.
2. Brisk Walking
- Try to relax your shoulders, neck, and back. Rotate your shoulders and neck slightly for warming up.
- Keep your head straight. Do not look down.
- Keep your back straight, and try to engage your abdominal muscles.
- Walk at a slow and steady pace and roll your foot from heel to toe.
- Start with a minimum duration and gradually increase.
- Stand with your feet shoulder-width apart and keep your arms by your sides.
- Bend slowly into a squat position and place both hands on the floor.
- Bend slowly for a plank position by kicking your legs back slowly.
- Jump forward to return to a squat position. Return to the initial standing position.
- You may start with 3 repetitions and gradually increase to 10 repetitions.
Although diet and exercise play a significant role in boosting metabolism, they must be backed by proper lifestyle changes. Know what they are in the next section.
Other Lifestyle Changes You Can Make
Sleep deprivation may lead to obesity and slow down metabolism (8). As Sound sleep is necessary for proper body functioning, aim to get quality sleep every night.
Anecdotal evidence suggests that restricting your calorie intake may slow down your metabolism. Balance your calorie intake and exercise regularly to see visible results.
There is a direct link between dehydration and metabolism. Dehydration alters metabolism and may lead to metabolic dysfunction (9). Have water or fruit juices or vegetable/fruit-infused waters to ensure adequate hydration.
Healthy weight loss and improved metabolism are the primary outcomes of an endomorph diet. However, the diet has other health benefits too.
Benefits Of The Endomorph Diet
1. May Reduce The Risk Of Cardiovascular Disease
An endomorph diet majorly focuses on low carbohydrate intake. Low-carb diets were found to reduce the risk of cardiovascular disease (10).
2. May Reduce Blood Pressure
People with the endomorph body type are more likely to be at risk of high blood pressure (11).
3. May Promote Skin Health
Anecdotal evidence suggests that a diet high in refined carbohydrates may cause acne. An endomorph diet, being low on carbs, may promote skin health and manage the risk of acne. The diet is also rich in fruits and vegetables that help promote skin health.
Despite the many beneficial effects it offers, the endomorph diet may exhibit a few undesirable effects as well. Know more in the next section.
Disadvantages Of The Endomorph Diet
There are no potential disadvantages of the endomorph diet. But some people may find it difficult to limit the intake of carbohydrates. They may also experience digestive alterations and mood changes in the initial days. However, you can overcome these by trying out different food combinations.
People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. But with the right diet, workouts, and few lifestyle changes, endomorphs can manage their weight well. Some people may find it difficult to follow the diet and workouts, but one can achieve the desired results with concerted effort and patience. Try the diets mentioned above and workouts to see the results for yourself.
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