Everything to Know About the Endomorph Body Type Diet

If you have read our article on Body Type Diets, you will know why it is essential that you figure out what body type you belong to. Now, in case you know that already, how do you find a diet program that is specifically designed for that body type? Instead of scrounging the internet looking for different weight-loss programs, you must hunt for something that works for your body type. In case you fall under the endomorph body type, you are in the right place. Here’s a look at everything you need to know about the endomorph Body type diet and exercise regime!

What is the Endomorph Body Type?

Most people with an endomorph body type have soft, full bodies with large waistlines and bones. They also have heavier hips and thighs, regardless of how tall or short they are, giving them a curvier look. These people also tend to be more obese and have issues related to cardiac health. Furthermore, since they are more substantial in the waist region, they have problems with regard to insulin production and response, making them susceptible to diabetes. A more significant build also slows down their metabolism, making it difficult for them to burn fat.

Why You Need an Endomorph Body Type Diet

People who have an endomorph type body usually have a slow metabolism, which makes it easy for them to gain weight. Therefore, such people cannot use conventional dieting techniques to lose weight, but instead, they have to focus on specific diets and exercise plans. Since endomorphs have a tough time losing weight, following a diet that does not suit them may lead to demotivation and frustration. Furthermore, people with such body types tend to have a hard time improving and furthering their muscle growth. Therefore, they need to stick to an exercise plan that works for them correctly. That is why such people must follow an Endomorph Body Type Diet and Exercise Plan to meet their weight goals. 

Everything to Know About the Endomorph Body Type Diet

What is the Endomorph Body Type Diet?

People with an endomorph body type must focus on a diet that is low in carbs and sugar, and high in protein. Since they have a slower metabolism, their bodies tend to convert extra calories into fat. Therefore, people with an endomorph Body type should focus on a diet that is not very rich in calories. The endomorph body type diet includes healthy fats, high protein intake, low carb consumption, and high-fiber foods. The diet consists of a lot of healthy fats such as omega-3 and monounsaturated fats. 

The endomorph body type diet includes the following food items:

  1. Low-fat milk, cheese and yogurt
  2. Poultry including chicken and turkey
  3. Fatty fish
  4. Healthy oils such as Olive, Avocado and canola oil
  5. Egg Whites
  6. Almonds, Walnuts and Hazelnuts
  7. Kidney beans and chickpeas
  8. Fresh fruits other than pineapples and melons
  9. Non-starchy veggies like celery, spinach and broccoli
  10. Whole-grain and whole-wheat products

What to Avoid on the Endomorph Body Type Diet

Carbohydrate-rich foods help in the release of sugars rapidly, resulting in blood sugar spikes. Since endomorph bodies tend to convert these sugars into fat, rather than burning them, such people must avoid high sugar intake. Since they convert extra calories into fat which the body stores, they should also limit their calorie intake, and focus more on lean proteins and green veggies. 

  • Carbohydrate dense foods
  • Refined carbohydrates like white flour
  • Sugar dense foods
  • Canned foods
  • Ready-to-eat beverages
  • White bread and pasta
  • Bagels, rolls, pasta and donuts
  • Candies and Chocolates
  • Energy drinks and soda
  • Refined cereals
  • Fried fast-food
  • Whipped cream and ice-cream
  • Red meat
  • Alcohol

Macronutrient Breakup

25 % carbs + 45 % protein + 30 % fat

Endomorph Body Type Diet Sample Menu 

Breakfast Options

  • 2 scrambled eggs + egg white + spinach
  • Cottage cheese + almonds 
  • Egg frittata + tomatoes + onions + spinach
  • Greek yogurt smoothie with berries and almond milk
Everything to Know About the Endomorph Body Type Diet


Snack Options

  • Sunflower seeds + fruit
  • Veggies and hummus
  • Protein shake
  • Lean meat wrapped around asparagus
  • Apple + peanut butter
  • Veggies and Hummus
  • Pistachios and cantaloupe
  • Protein bar

Lunch Options

  • Kale salad with cucumbers, salmon and bell peppers tossed in olive oil
  • Brown rice with grilled chicken and peppers 
  • Grilled chicken salad with beans
  • Open-faced turkey + veggies + avocado 

Dinner Options

  • Grilled chicken breast with zucchini and tomato sauce
  • Turkey wrapped in lettuce with avocado
  • Whitefish with roasted broccoli and cauliflower
  • Steak stir-fry with cauliflower rice

Endomorph Body Type Exercises

While your diet is one part of your weight-loss program, the other, equally important part is your exercise plan. Here’s a look at what exercises an endomorph must do to lose weight and burn fat effectively.

  1. Cardiovascular exercises like running and climbing help in burning calories effectively, which prevents it from being turned into fats.
  2. Focus on exercise plans that contain both cardiovascular and strength training exercises. 
  3. High-Intensity Interval Training three times a week for 30 minutes will help endomorphs burn fat and improve their heart health.
  4. Steady State training includes swimming, jogging, and walking two times a week for 45 minutes. 
  5. If you wish to build muscle, you can try deadlifting and pushups.
  6. Circuit training exercises, such as the workout plan below. 

Sample Workout Plan

  • Squat + overhead press for 50 seconds
  • 10-second rest
  • Right leg Stationary lunge with lateral raise for 50 seconds
  • 10-second rest
  • Left leg Stationary lunge with lateral raise for 50 seconds
  • 10-second rest
  • Plié squats with dumbbells for 50 seconds
  • 10-second rest
  • Pushups for 50 seconds
  • 10-second rest
  • Planks with dumbbells for 50 seconds
  • 10-second rest
  • Step-ups with hammer curls for 50 seconds
  • Repeat thrice 
Everything to Know About the Endomorph Body Type Diet

Since people with an endomorph body type can gain weight quickly, they must focus on following a strict diet plan and exercise regime. While a slow metabolism makes it difficult for them to lose weight, by adhering to the right diet plan, they can also reap the benefits and attain a good body shape. Following these tips will not only help you drop a few excess pounds but will also help in gaining muscle definition. These diet and exercise tips will help you walk towards a healthier, more active lifestyle that will help you stay fit and healthy!

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