Endomorph Diet: Foods And Diet Plan To Boost Metabolism

The endomorph diet is designed to boost metabolismⁱ  A set of chemical reactions in the body responsible for sustaining cell life and turning food into energy. for people with endomorphicⁱ  Body type with a round build, high body fat percentage, and less muscle mass. body types. Your body’s metabolic rate determines whether you gain fat, maintain a healthy weight, or lose weight. People with the endomorph body type have a slower metabolism. They gain fat easily and find it difficult to lose it. Their body fat percentage is higher, and they can become overweight or obese. Therefore, finding a good nutrition-rich diet for endomorphs is important.

At A Glance: Endomorph Diet

• Principle: A high-protein diet with moderate carbs and healthy polyunsaturated and monounsaturated fats
• Purpose: To improve metabolic function for faster weight loss
• Who It Is For: People with an endomorph body type
• Duration: Long-term
• Caution: One may experience alterations in digestive function and distorted moods in the initial days of the diet.

Endomorph: What It Is And Its Types

People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. This body type is mainly characterized by high-fat content in the chest, abdomen, and waist (1). According to the University of Houston, endomorphs have a lot of body fat (2). Less muscle mass is also a feature of this body type. Individuals with the endomorph body type usually fall under two categories:

• Meso-endomorph: People have thick arms and legs and a boxy chest and midsection in this body type. They tend to retain water and a layer of fat on the top of their muscles.

• Ecto-endomorph: People with this body type have a soft midsection, flabby upper arms and legs, and droopy chests.

While these are the two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.

How To Know If You Are An Endomorph

You may be an endomorph if you gain weight fast and face difficulty losing weight even with calorie restriction. An apple-shaped body is also a significant characteristic of the endomorph body type.

Those with an endomorph body type also tend to have short arms and legs, wide waist and hips, fall asleep quickly, and put on weight easily after a high-carbohydrate diet. In addition, studies show that the endomorph body has a layer of fat deposited in the abdomen and chest, making the person’s appearance bulky and apple-shaped (1).

Endomorph diet is believed to have a beneficial effect on people with this body type. In the next section, know what the endomorph diet is and how it works.

What Is An Endomorph Diet And How Does It Work?

People with an endomorph body type have a slower metabolism. As a result, their body tends to convert excess calories into fat easily. Therefore, a proper diet plan is necessary to shed the excess pounds. So if you are an endomorph and want to know how to lose weight fast at home, here is your answer!

Endomorphs should prefer foods rich in protein and healthy polyunsaturatedⁱ  Healthy dietary fat molecules consisting of more than one carbon chain. and monounsaturated fatsⁱ  Healthy dietary fat that helps maintain the development of cells and has one unsaturated carbon bond. . Research suggests higher protein intake may keep you full for longer, reduce hunger levels, and promote muscle growth, which is particularly beneficial for endomorph body types (3). Healthy fats serve as energy sources and also contribute to satiety (4). Foods containing refined carbohydrates must be avoided. Calorie-laden foods are forbidden for endomorphs.

A high-protein diet with moderate fat and carbs is ideal for this specific body type. But what kind of foods can one include in the diet? Learn more in the next section.

Foods List For Endomorphs

A diet for the endomorph body type has to be chosen carefully with the proper distribution of macros – as they play a significant role in body metabolism (5).

Fruits and vegetables must be a part of the diet as they have an anti-obesity effect (6). The diet should also include complex carbohydrates like whole grains and lentils. Foods rich in fiber must also be included for their anti-obesity effects (7). If you are done with bland diets, you can give this a try.

In a study conducted to evaluate the change in body weight by quartiles of change in fiber intake from baseline to 6 months, it showed that dietary fiber is a predictor of weight loss in the full sample of adults with obesity. Increase in fiber intake resulted in increased weight loss. An average increase in the dietary fiber of 3.7 g/d (group mean fiber intake change) was associated with a 1.4 kg greater weight loss over 6 months.

The correlation between weight loss and dietary fiber intake

Low fiber intake may also lead to fat accumulation in the body (8).

Along with adding fruits, vegetables, grains, and lentils to your diet, it is also important to limit or avoid certain foods. These include refined carbohydrates like pasta and white bread, sugary snacks like cake and cookies, and high-calorie processed foods like cereals and instant noodles. These food items may increase your calorie intake and lead to weight gain.

Still confused about what to eat in an endomorph diet? Scroll down for a sample diet plan.

A 7-Day Sample Diet Menu For The Endomorph Body Type

Does The Endomorph Diet Work? What Eleana Kaidanian Says

Elaina Kaidanian, RD, CDN, CPR-WFS, says, “Overall, the Endomorph Diet prioritizes protein, heart-healthy fats, and fiber as a means of promoting metabolism. These highlights are the baseline for any healthy diet. Processed refined carbohydrates are discouraged on this diet which, again, are congruent with an overall healthy diet. For these reasons, the Endomorph Diet is more sustainable long-term compared to many other “fad” diets. But remember, every person has individual requirements and there is no standard diet that will yield identical results for everyone.”

She adds, “While the Endomorph diet promotes high protein, I recommend choosing whole foods and less processed forms of protein, such as low fat plain Greek yogurt, over a processed ‘high protein’ protein bar, for instance, which would align with the goals of the endomorph diet, emphasizing quality and integrity of the food.”

Popular Diets That May Work For Endomorphs

• Fast Metabolism Diet

This diet is followed to rev up one’s metabolism. The primary rule is to eat certain foods but only in a particular order. It is said that you can alter your metabolism and regulate your calorie intake by eating foods in a specified order. In addition, eating more vegetables, fruits, and whole grains that have both micro and macronutrients can improve metabolism. However, this diet is not backed by research. Nonetheless, the consumption of fruits and vegetables has many health benefits.

Chelsea, a blogger, successfully completed the 28-day Fast Metabolism Diet program and shared her insights and journey. She writes, “I feel good inside. The biggest difference I have felt is ENERGY…I have felt physically energized the whole time. Mental energy…that’s a whole other story. My hair isn’t falling out as much, I sleep a lot better, and my digestive system is stellar. (Yeah, I said it.) But the biggest difference from my journey on The Fast Metabolism Diet has been WEIGHT LOSS (i).”

• Mediterranean Diet

The Mediterranean diet focuses on fruits, vegetables, whole grains, healthy fats like olive oil, beans, and a limited amount of dairy and fish. People with the endomorph body type may have a higher risk of cardiovascular diseaseⁱ  Group of disorders related to the heart and blood vessels. , blood pressure, diabetes, and obesity. hence meal planning is important. A Mediterranean diet helps minimize this risk (9). However, more quality research is warranted in this regard.

Quick Tip

Since the Mediterranean diet prefers fish as the main source of animal protein, you can consume fish oil supplements if you do not get good quality fish in your area.

• Vegan Diet

A vegan diet may be a perfect fit for endomorphs as it contains fewer carbohydrates and helps enhance metabolism (10). However, the vegan diet may lack as much protein as other diets. Nevertheless, you may overcome this challenge by including soy, almonds, quinoa, lentils, and chickpeas in a vegan diet.

According to a survey involving 6093 US adults, 29% considered a plant-based vegan as healthier than a non-vegan diet while 32% of them had opposing views and 39% of them answered that they did not know which one was healthier.

• Metabolic Confusion Diet

This diet involves manipulating the count of calories and macronutrients consumed per day to keep the body guessing and prevent it from adapting to a set calorie or macronutrient range. The idea behind the metabolic confusion diet plan for endomorphs is to boost metabolism and promote endomorph weight loss by constantly monitoring and changing the intake of calories and macronutrients. It focuses on protein-rich meals, including dairy, nuts, beans, lentils, chickpeas, lean meat and eggs; low-glycemic foods, such as sweet potatoes, rice, quinoa, and fruits, such as apples, blueberries, bananas, blackberries, and strawberries.

A healthy diet is always effective when coupled with exercise. Read on to know the exercises suitable for the endomorph body type.

Endomorph Workout: Which Exercises Are Ideal For This Body Type?

1. Running

1. Keep your head straight and try to maintain a good posture.
2. Try to keep your hands at waist level and relax.
3. Relax your shoulders and warm up for 30 seconds.
4. You can inhale and exhale with the nose while running.
5. Start with moderate speed and gradually increase the speed and duration.

2. Brisk Walking

1. Try to relax your shoulders, neck, and back. Rotate your shoulders and neck slightly for warming up.
2. Keep your head straight. Do not look down.
3. Keep your back straight and try to engage your abdominal muscles.
4. Walk at a slow and steady pace and roll your foot from heel to toe.
5. Start with a minimum duration and gradually increase.

3. Burpees

1. Stand with your feet shoulder-width apart and keep your arms by your sides.
2. Bend slowly into a squat position and place both hands on the floor.
3. Bend slowly for a plank position by kicking your legs back slowly.
4. Jump forward to return to a squat position. Return to the initial standing position.
5. You may start with 3 repetitions and gradually increase to 10 repetitions.

This exercise combines cardio and strength training. The latter can help you build lean muscle mass and boost metabolism, which is beneficial for endomorphs. It may also improve your bone density and decrease the risk of injury (11). Some other strength training exercises that you may add to your workout routine include squats, pushups, bicep curls, crutches, planks, etc.

Quick Tip

While jumping back from the plank position, it is crucial to hop directly on your heels than the balls of the feet to avoid tiring the calves.

Other Lifestyle Changes You Can Make

• Get Adequate Sleep

Sleep deprivation may lead to obesity and slow down metabolism (12). As Sound sleep is necessary for proper body functioning, aim to get quality sleep every night.

• Eat Enough

Anecdotal evidence suggests that restricting your calorie intake may slow down your metabolism. Balance your calorie intake and exercise regularly to see visible results.

• Eat Smaller And Frequent Meals

Your meal timing and frequency may also impact your metabolism. Anecdotal evidence suggests that endomorphs may benefit from consuming small, frequent meals throughout the day. This approach may improve your energy levels and metabolism.

• Hydrate Adequately

There is a direct link between dehydration and metabolism. Dehydration alters metabolism and may lead to metabolic dysfunction (13). You can follow a fruit diet and drink water, fruit juices, or vegetable/fruit-infused water to ensure adequate hydration.

Healthy weight loss and improved metabolism are the primary outcomes of an endomorph diet. However, the diet has other health benefits too.

• Exercise Regularly

Physical activity is of immense importance to burn out the stored fat and increase metabolism. You can exercise six days a week for at least 30 minutes. This will enhance your mood and provide mental relaxation, which will improve metabolism.

Benefits Of The Endomorph Diet

According to the United States Department of Agriculture, the overall calorie intake does not exceed the intake needed to maintain a healthy weight. Additionally, healthy dietary patterns support healthy weight and help in the prevention of chronic diseases (14).

1. May Reduce The Risk Of Cardiovascular Disease

An endomorph diet majorly focuses on low carbohydrate intake. Low-carb diets were found to reduce the risk of cardiovascular disease (15).

2. May Reduce Blood Pressure

People with the endomorph body type are more likely to be at risk of high blood pressure (16).

3. May Promote Skin Health

Anecdotal evidence suggests that a diet high in refined carbohydrates may cause acne. An endomorph diet, being low on carbs, promotes skin health and helps manage the risk of acne. The diet is also rich in fruits and vegetables that help promote skin health.

Despite the many beneficial effects it offers, the endomorph diet may exhibit a few undesirable effects as well. Know more in the next section.

Disadvantages Of The Endomorph Diet

There are no potential disadvantages of the endomorph diet. But some people may find it difficult to limit the intake of carbohydrates. They may also experience digestive alterations and mood changes in the initial days. However, you can overcome these by trying out different food combinations or a metabolic confusion meal plan.

You also can try out certain endomorph diet recipes. Check them out in the next section.

Endomorph Diet Recipes

1. Grilled Chicken and Quinoa Bowl

Ingredients

• 4 oz (113 g) of chicken breast, diced
• ½ cup of quinoa
• 1 cup of mixed vegetables (broccoli, carrots, bell peppers)
• 1 tablespoon of olive oil
• Salt and pepper, to taste
• Fresh lemon juice

How To Prepare

1. Grill the chicken until fully cooked, then dice.
2. Cook quinoa as per the package instructions.
3. Steam the vegetables until tender.
4. Combine everything in a bowl.
5. Drizzle with olive oil, season, and add lemon juice.

2. Greek Yogurt Parfait

Ingredients

• 1 cup of Greek yogurt
• ½ cup of mixed berries (blueberries, strawberries, raspberries)
• 1 tablespoon of honey
• 2 tablespoons of nuts, crushed

How To Prepare

1. Make a layer of Greek yogurt on a deep plate.
2. Add the berries on top and drizzle honey over them.
3. Sprinkle crushed nuts and enjoy.

Infographic: Best Diet Plans And Exercises For Endomorph Body Type

People with an endomorph body type frequently experience rapid weight gain. Diet and exercise are the best ways to ensure proper macronutrient distribution, healthy body metabolism, and burn off stored fat. The infographic below will give you an overview of the best diet plans and exercises to help you stay healthy. Scroll down.

Illustration: StyleCraze Design Team

Conclusion

Frequently Asked Questions

Does keto work for Endomorphs?

Yes, the low-carb, fat-burning keto diet can help endomorphs lose excess fat and shed some weight effectively.

Can endomorphs eat oatmeal?

Yes, oatmeal, consisting of complex carbohydrates, does not elevate blood sugar levels immediately. It can be a good meal option for endomorphs.

How do endomorphs lose weight fast?

Endomorphs have a slow metabolism and don’t tend to lose weight fast.

Does fasting work for endomorphs?

Yes, with their slow metabolism, intermittent fasting can be beneficial for endomorph body types.

This 30-day endomorph diet journey video will help you learn the secrets of permanent weight loss. Carb cycling and targeted exercises will help you shed those extra pounds. Watch it here.