Suggested Diet For Endomorphs

American psychologist William H. Sheldon developed the theory of body types, called somatotypes, in the 1940s. Sheldon divided physique into three types -- ectomorph, mesomorph and endomorph -- allowing for a combination of types. Although the theory originally related somatotype to personality traits, today many people use their body type to determine what they eat. Of the three types, endomorphs may be more concerned with diet because they are more likely to gain fat.

Body Type Descriptions

Your body frame and composition determine your somatotype. Ectomorphs are long, lean and angular, with little fat or muscle. They may have a hard time gaining weight. Many supermodels and basketball players are ectomorphs. Mesomorphs, on the other hand, are strong, solid, and muscular -- they may lose or gain weight with little effort and much of the weight will be muscle. Athletes and bodybuilders are often mesomorphs. Endomorphs, however, are curvy, soft and round. They gain weight easily. They tend to have more body fat but may also have quite a bit of muscle. For instance, many large football players are endomorphs as was the curvaceous actress Marilyn Monroe, according to the University of Houston's Center for Wellness Without Borders.

Diet for Endomorphs

As an endomorph, your metabolism is slower and you put on weight easily. The trouble lies in making sure that weight is muscle rather than fat. Endomorphs should eat smaller, more frequent meals and have a diet higher in lean protein than in carbohydrates. Lean meats, poultry and fish are good sources of protein. Eggs, seeds, nuts and legumes are also healthy sources of protein and provide essential fats. Carbohydrates should be whole, complex and fibrous, such as vegetables, beans, brown rice and oatmeal. Avoid simple sugars and processed foods -- soda, juice, desserts, chips -- which your body is likely to deposit as fat rather than burn for energy. Some simple sugars are nutritious, though, such as nutrient-dense whole fruits and milk, and should make up the bulk of the simple sugars you do eat.

Apples and Pears

People do not always have classic body types; many are a combination of types. Endomorphs may have apple- or pear-shaped bodies. An "apple" is likely endomorphic on the upper body, with a round abdomen, but could be ectomorphic on the lower body, with thin thighs and calves. A "pear" likely has an endomorphic lower body, with fat deposits on the thighs, but could have an ectomorphic upper body, with thin arms and a flatter abdomen and chest. Whether you are apple- or pear-shaped, an excess of fat on either the upper or lower body increases your risk for high blood pressure and heart disease.

Exercise for Endomorphs

To tame a natural tendency to gain unhealthy pounds, endomorphs should focus first on cardiovascular or fat-burning exercise. This is exercise that involves using your long muscles and increasing your heart rate for an extended period of time, for example 20 to 30 minutes. Jogging, dancing, biking and calisthenics are examples of fat-burning exercise. When the weight begins to come off, add strength training to your regimen to help build muscle. Toned muscles will make your endomorphic body look leaner, and you will be stronger and healthier as well.