If you are an endomorph, you tend to gain weight quickly and to store body fat. Your body shape is likely that of an apple. If you are seeking to lose fat and build muscle, increase protein so that it makes up about half of the calories you consume on most days. Consume a medium to low amount of carbs and watch your fat intake and the number of calories you consume, recommends "Natural Bodybuilding," author John Hansen.
Carbs
With carbs, focus on high-fiber foods that are low on the glycemic index instead of starchy carb sources like rice, potatoes and bread. The lower a food is on the glycemic index, the less it affects your blood sugar and insulin levels, according to Harvard Medical School. Insulin is the fat storage hormone. Endomorphs are more insulin sensitive than other body types. Foods high in fiber like carrots, apples and bran cereals tend to carry lower glycemic loads. Eliminate processed foods and simple sugars that are high on the glycemic index. Have carbs make up no more than 30 percent of dietary calories, Hansen says. If you are a bodybuilder or athlete who is extremely active, increase the amount of carbs you eat every two to four days for one day, says Hansen. This will restore your glycogen stores, which provides fuel for hard training sessions.
Proteins
Let lean proteins make up about 50 percent of your diet, advises Hansen. Choose foods like skinless chicken breast, lean red meat and water-packed tuna. If you want to eat protein bars, make sure that the ones you choose are low in sugar.
Fats
While fats can provide the remaining 20 percent of your diet, you need to consume the right kinds--especially because fat tends to accumulate around your abdomen which, according to MayoClinic.com, raises risk for numerous health conditions such as diabetes, metabolic syndrome and heart disease. Liz Vaccariello, author of the "Flat Belly Diet: Pocket Book," recommends monounsaturated fats if you are trying to whittle your waist. These include nuts, avocados, peanut butter, seeds, dark chocolate and olive, sunflower and canola oils. Monounsaturated fats provide health benefits when they are consumed in moderation because they provide nutrients like vitamin E and can help reduce "bad" LDL cholesterol levels, unlike trans and saturated fats, according to the American Heart Association.
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