When deciding to begin a new diet, understanding your goals, lifestyle habits and body type contribute to the overall success of the program. Different body types respond differently depending on both the type and quantity of the foods consumed. Understanding your body type and the effects that various diets have can help you to achieve an increased level of overall health and well-being.
Body Types
According to Dr. John Berardi, a leading expert in the field of fitness and nutritional science and consultant for the University of Texas Longhorns, the three main body types are ectomorphs, mesomorphs and endomorphs. Ectomorphs are naturally thin with skinny limbs, mesomorphs have athletic, muscular builds and endomorphs have naturally broader and thicker builds. Understanding the physiological characteristics of each body type allows for specific tailoring of the diet, including your proteins, carbohydrates and fats. Your body type can also indicate when carbohydrates get processed most efficiently, especially if you're training on a consistent basis. Knowing your body type will help you optimize energy and avoid fat storage.
Ectomorphs
Characteristically, ectomorphs have fast metabolic rates and process carbohydrates for energy very efficiently. Goals for an ectomorph tend to include gaining muscle and strength, especially in the limbs. Typically, ectomorphs consume more carbohydrates due to their fast metabolic rates and difficulty gaining muscle mass. Berardi suggests an approximate range of 55 percent of the diet coming from carbohydrates, 25 percent protein and 20 percent fat. This helps ectomorphs to maintain strength and bodyweight during both high volume and endurance exercise. Ectomorphs process carbohydrates most efficiently during and after activity or exercise.
Mesomorphs
Mesomorphs tend to have naturally high levels of testosterone and growth hormone. Typical goals include supporting athletic performance, keeping body fat low and maintaining muscle mass. Mesomorphs generally have a more balanced diet because they have a moderate carbohydrate tolerance and build muscle easily. A mesomorph diet should contain 30 percent protein, 40 percent carbohydrates and 30 percent healthy fats.
Endomorphs
Slower metabolic rates and sensitivities to insulin are typical of endomorphs. Losing body fat is typically the primary goal for this body type and fat is generally carried in the abdominal and lower back region. Because endomorphs have sensitivities to insulin, they benefit from a lower carbohydrate diet with an emphasis on healthy fats. Eating 25 percent carbohydrates, 35 percent protein and 40 percent healthy fats suits an endomorphic body type and helps prevent fat storage. Endomorphs have the lowest carbohydrate tolerance and should only consume starchy and non-sugary carbohydrates after exercise to optimize fat loss.
References
- "Nutrition: The Complete Guide"; Dr. John Berardi; 2009
- Precision Nutrition: How To Eat Right For Your Body Type
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