Endomorph Diet


Have a look around you and take some time to observe everybody. You may find that some people have similar body types. This is because there are three major body types- mesomorphs, ectomorphs and endomorphs. The diet plans and exercising methods to attain a healthy body are different for all these body types.

People having ectomorphic body type have higher metabolism. This means that they won’t gain much weight even if they eat more. These people possess a smaller body type and a narrower frame.

On the other hand, the mesomorphs lie somewhere between ectomorphs and endomorphs. These people may have a larger skeletal frame but they have lower percentage of fat in their body. It is mostly easier for them to gain muscles or lose weight.

Out of the three, people with endomorphic bodies find it more difficult to lose weight.  Generally, they have a larger bone structure and a slower metabolism because of which they store fat easily. Even when they follow a similar diet as another body type, they will tend to hold on to more excess fat. Workout plans which work better on others may not yield the same results in them. Thus, they may need to understand their body type better and monitor what, when and how much they eat more carefully.

Characteristics of Endomorphs

People with endomorphic body type primarily have a wider waist with larger bone structure, joints and hips irrespective of their height. They are not necessarily obese but their bodies store more fat in comparison to other body types. They possess more body strength but get tired very easily.

In males the weight usually gets accumulated in the belly and around lower abdomen while in females it is stored in hips and thighs instead of being evenly distributed throughout the body. This uneven distribution of fat makes it a bit harder for them to lose weight but they tend to gain weight easily.

These people are carbohydrate and insulin sensitive to some extent. Foods with high-carbohydrate are instantly converted to sugar into the bloodstream. This causes blood sugar to spike and dip. In this situation these sugars are more likely to be stored in the form of fat than be burned down as energy, resulting in higher body-fat percentage. This puts them at a substantial risk of developing different forms of cancer, diabetes, heart disease, infertility, hypertension and depression.

If you have this kind of body type then you may think that you are bound to struggle your whole life to lose weight. But it is a proven fact that with correct training method and right nutrition program you can achieve your fitness goals. In fact, a diet is specifically made for people who have endomorphic body called endomorph diet.

What is Endomorph Diet?

As an endomorphic person, you will have to pay heed to whatever you consume. Almost 80% of the weight loss results come from right diet and the rest from exercise. This doesn’t mean that you have to follow rigorous diet but you should be in tune with your body and know its requirements. Then follow a diet accordingly. Endomorph diet is one such diet which is prepared for this specific body type.

As endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for them is the one which focuses on an even distribution of macronutrients where carbohydrates come mostly from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa, oats, brown rice, amaranth and vegetables. Fruits can also be added in the diet plan but if you are carbohydrate sensitive then it is advised to eat fruits in moderation.

All these food items are readily available in the market and can be included in the menu. Also, make it a point to keep your protein intake high throughout the day. While you go for grocery shopping stay away from aisles of bread, cereal and cookies. In your daily meal, aim for a nutrient distribution of 30 percent carbs, 35 percent protein and 35 percent fat. This diet will not only help you lose body fat but will keep your energy level up.

Foods having simple carbohydrates are high in sugar and calories, which can end up storing fat. Therefore, limit your intake of such carbohydrates like white bread, white rice, sugar, pasta, cakes, and cookies.

The endomorphs have a bigger appetite so the control on excess eating is also important when reducing body fat as an endomorph. This will help you in avoiding excess calorie consumption. Eating 200 to 500 fewer calories than what you normally consume will also help you reach your desired weight loss goal.

If you only focus on dieting alone then that may not be enough to lose weight. Include physical activity into your daily routine, which is a common recommendation for anyone looking to improve health.

What to Eat?

Most of the times, people with endomorphic body may benefit from a nutrition plan that creates a balance between healthful fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high fiber foods. Examples of foods that are rich in protein and fats include:

  • Low fat dairy products – low fat milk, yogurt and cheeses
  • Poultry –  chicken and turkey
  • Non tropical nuts – almonds, hazelnuts, and walnuts
  • Non tropical cooking oils –  olive, canola, and avocado oil
  • Eggs – especially egg whites
  • Fish – especially fatty fish

Examples of carbohydrates that are fit for endomorphs include:

  • Fruits –  All except melons and pineapple
  • Few Starchy vegetables –  carrots, sweet potatoes, yams and corn
  • Some unrefined starchy vegetables – quinoa and amaranth
  • Dried beans and legumes – kidney beans, lentils, and chickpeas
  • Non-starchy vegetables –  broccoli, celery and cauliflower

What to Avoid?

As it is already established that endomorphs gain weight more easily in comparison to other body types so it is advisable to keep an eye on whatever you eat. Some food items need to be avoided or at least their consumption should be limited. Examples of such foods include:

  • Chocolates, candies and other sweets
  • Baked goods and cakes
  • Processed or fried foods
  • Pasta, white bread, bagels and white rice
  • Alcoholic drinks
  • Dairy products including whipped cream, cream, and ice cream
  • Red meats
  • Sodium rich foods
  • Energy drinks, sports drinks and soft drinks
  • Refined cereals, like bran flakes, instant oatmeal and puffed rice
  • Cooking oils having a lot of saturated fat, such as palm oil or coconut oil


  • It helps people with endomorphic body type to lose weight.
  • Endomorph diet helps the fight against diabetes.
  • If excess fat is accumulated on your hips, thighs and buttocks then you likely have fewer risk factors for metabolic disease compared with someone who has different body type.
  • It may help you adopt a healthy eating pattern. This will improve insulin sensitivity and you will lose fat (particularly visceral fat).


Losing weight can seem like a lost battle for people with endomorphic body. But if they understand their individual body type as well as the unique challenges faced by endomorphs then losing weight becomes much easier.

People having endomorph body type tend to gain weight easily and take longer to lose it because they have a slow metabolism, low muscle mass, and high amounts of body fat. Therefore, their diet plans usually focus on avoiding or lowering the intake of refined carbohydrates and eating a mix of healthful fats, proteins, and carbohydrates from vegetables, nuts, fruits, and whole-grain foods.

Most endomorph diet plans also involve doing regular cardiovascular and strength exercises to burn calories, boost metabolism and build lean body. Don’t forget to monitor what you eat and avoid overeating. These are all the healthy habits advised to most endomorphs. Sticking with this routine may help you shed excess kilos.

Choosing endomorph diet is a step towards healthy lifestyle. Once you meet your weight loss goals don’t mean that you have to abandon this diet. Make this diet a part of your lifestyle so that you don’t regain the weight again.

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