An endomorphic body type means that you gain weight and accumulate body fat a bit easier than other body types. Endomorphs typically find it easier to build muscle and are usually stronger than thinner hard-gainer types -- ectomorphs. According to the National Strength and Conditioning Association, endomorph diet plans should avoid high-glycemic foods that tend to facilitate fat storage. An endomorphic diet plan should also include high protein meals and adequate amounts of healthy fat.
Caloric Recommendations
The usual diet will consist of nutrient ratios that are roughly 30 percent protein, 50 percent carbs and 20 percent healthy fats. Endomorphs should adjust these ratios to fit their particular body type. An endomorph diet plan should be around 40 to 45 percent carbohydrates, 15 to 20 percent fats and around 50 percent protein. This range is effective at getting endomorphs down to a healthy weight and for maintaining a healthy weight. If exercise is included in the endomorph diet plan, carbohydrate intake should go up slightly to help fuel exercise and activity.
Protein
The best proteins for an endomorph are those that take longer to digest and thus leave you feeling fuller for longer. Proteins that take longer to digest can help keep you from overeating between meals. Good choices of longer digesting proteins include lean turkey, chicken and lean beef. According to Steve Meyerowitz, author of "Food Combining & Digestion: 101 Ways to Improve Digestion," turkey takes about 2 1/2 hours to digest; chicken two hours; and lean beef three to four hours. The beef you include should be the leanest cut you can find -- no more than 10 percent fat -- and should be eaten no more than two to three times per week. The bulk of your protein should be from milk, turkey and chicken. Fish and eggs are also good choices.
Carbohydrates
As an endomorph, the carbohydrates you should include should be low in sugar and high in fiber. Most complex carbohydrates are considered "low-glycemic," meaning they are less likely to elevate your blood sugar which can lead to fat storage. Excellent sources of low-glycemic foods include all vegetables, most fruits, and whole grains. Try to include foods like bananas, oatmeal, brown rice and nuts. Foods to avoid are those high in sugar or those with a high-glycemic number -- typically a food with a glycemic index number above 70 is considered high. Foods with high-glycemic numbers include sugar, cookies, white bread, watermelon, and baked potatoes. Anything canned should be avoided as canned foods often contain high amounts of sodium. Too much sodium in your diet can lead to water retention and heart related conditions.
Healthy Fats
Healthy fats should not be avoided even while dieting to lose weight. Healthy fats are important for cellular structure, the absorption of fat soluble vitamins and hormone production. Fats to choose include olive oil, avocados, nut butters and fish from oil. These healthy fats also come loaded with essential vitamins like vitamin E and can help you lower your body's "bad" cholesterol. Avoid foods that are fried as these can contain large amounts of unhealthy fat calories.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- Food Combining & Digestion: 101 Ways to Improve Digestion; Steve Meyerowitz; 2002
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