Most people fall into one of three body types: ectomorph, mesomorph and endomorph. Individuals with the ectomorph body type are typically lanky, small boned and are usually thin and not well muscled. Mesomorphs are athletic, large boned and lean. Endomorphs have the rounded body type and have more fat cells in their tissues. Each body type has special diet needs, whether it is the ectomorph attempting to gain weight, the mesomorph trying maintain weight and the endomorph attempting to lose weight.
Ectomorphs
People with the ectomorph body type are usually considered skinny all of their lives. Ectomorphs have a high metabolism and burn calories efficiently. Ectomorphs wanting to gain weight or muscle find the task challenging. Ectomorphs should increase caloric intake by 500 to 1,000 calories per day to gain weight thereby eating as many as 3,000 to 3,500 calories per day. The carbohydrate to protein count should be a ratio of 1:2. The protein intake should be 1g of protein to each pound of weight of the individual. Ectomorphs should include good fats in the diet such as olive oil, but keep the intake to 20 percent of caloric intake.
Mesomorphs
People with the mesomorph body are considered the luckiest body type. Mesomorphs are well muscled and have a metabolism that burns calories at a good rate. Mesomorphs may gain a little excess weight, but can usually lose the weight easily by reducing caloric intake by 200 to 500 calories per day. A rule of thumb for the mesomorphic diet is 40 percent carbohydrates, 30 to 40 percent protein and 20 percent fat. The protein is important in the diet, and should be 1.5 grams of protein to each pound of body weight of the individual. Fats should be limited to good fats such as flax seed oil, avocados and olive oil.
Endomorph
The endomorphic body build tends to be heavy and to store fat easily. Individuals with this body type have to watch all caloric intake as well as the ratio of carbohydrate, proteins and fats. The usual percentages for the endomorphic diet is 40 percent carbohydrates, 40 percent protein and 20 percent fat. Many people with the endomorphic body build are carbohydrate sensitive and need to reduce the amounts of carbohydrates in the diet.The ratio for these individuals should be 30 percent carbohydrates, 40 percent protein and 30 percent fat. The fats in the diet should be good fats such as olive oil or fats high in omega-3.
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