Of the three body types -- endomorph, mesomorph and ectomorph -- endomorphs have the greatest tendency toward roundness. Generally short and stocky, the endomorph gains body fat easily and finds it difficult to lose. A targeted diet and fitness plan can help the endomorph change his body composition.
Choose Fiber-Rich Carbs
Because endomorphs may be more sensitive to spikes in insulin, according to Dr. Peter Fong on the Universal Nutrition website, it's important that they focus on low-glycemic carb foods. These foods have a mild effect on blood sugar, helping to keep blood sugar levels steady. High-fiber foods like fruits and vegetables and whole grains are the best carb foods for endomorphs. Pile your plate high at each meal with steamed broccoli or green salad, and choose whole grains such as brown rice and quinoa over refined grains and refined-grain foods like white rice and pasta.
Choose Lean Protein
Protein is an important part of an endomorph's diet for two reasons: First, protein is the most satiating of the macronutrients, so it will help fill you up at each meal and prevent food cravings and snacking between meals to limit calorie intake. Second, protein will support an intense training regimen, which is an important component of weight loss for an endomorph. However, many protein sources can be high in fat, so endomorphs should choose lean protein sources. Fong recommends endomorphs stick to fish and poultry. Your other choices include beans, tofu, lean beef and egg whites.
Add Healthy Fats
Registered dietitian Ryan Andrews of Precision Nutrition recommends endomorphs eat a diet high in fats. That may seem contrary to losing body fat, but healthy fats can actually help you slim down. Fat is satiating -- it has 9 calories per gram versus 4 in protein and carbs -- so it helps you feel full. Also, mono- and polyunsaturated fats, found in avocados, nuts and fish, may have a direct effect on fat oxidation after meals when compared to saturated fats from animal sources.
Don't Forget Exercise
Endomorphs have a tendency to be less active than meso- or ectomorphs, so you'll have to fight against this and get into the gym if you're serious about slimming down. Cardio is most important for burning off extra calories, says Fong, who recommends endomorphs engage in moderate cardio exercise for at least 30 minutes a day, working up to seven days a week. In addition, Fong recommends full-body strength-training workouts using higher repetitions with minimal rest between exercises. This keeps the heart rate and the metabolism revved throughout the workout and in the time period to follow.
- Encyclopaedia Britannica: Endomorph
- Muscle & Strength: Your Body Type -- Ectomorph, Mesomorph or Endomorph?
- Universal Nutrition: Maxing It Out! The Endomorph
- The American Journal of Clinical Nutrition: Role of Glycemic Index and Glycemic Load in the Healthy State, in Prediabetes, and in Diabetes
- Asia Pacific Journal of Clinical Nutrition: The Role of Protein In Weight Management
- Gatorade Sports Science Institute: SSE #107: Protein Consumption and Resistance Exercise: Maximizing Anabolic Potential
- Precision Nutrition: Body Type Eating
- ABC News: 13 Things Diet Experts Won't Tell You About Weight Loss
- Diabetes Care: Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects