If you have an endomorph body type, then you know the struggle of feeling like it’s easy to gain weight and nearly impossible to lose it. While a lean, athletic physique may feel out of reach, it’s not! Following an endomorph diet can help you finally make progress toward your health and fitness goals by tailoring your nutrition to your specific needs.

This article will cover the basics of an endomorph diet, provide food lists and meal plans, and discuss exercise strategies to follow for the best results. 

Table of Contents

• What is an Endomorph Diet?
• Determining Your Body Type
• Popular Diets for Endomorphs – What Works?
• Endomorph Diet Food List
• Sample 7-Day Endomorph Diet Plan
• Best Exercises for Endomorph Body Types 

What is an Endomorph Diet?

The endomorph diet offers a personalized and effective approach to weight management for individuals who self-identify as endomorphs. This dietary approach aims to optimize metabolism, promote muscle development, and manage body composition by focusing on lean proteins, complex carbohydrates, and healthy fats. In addition to choosing the right types of foods, it’s key for endomorphs to monitor portion control to avoid overeating. 

Determining Your Body Type

Body types can often be identified by examining both physical and metabolic traits. Endomorphs, for example, are characterized by a natural tendency to store excess body fat, often possessing a rounder or softer physique. They may find it easier to gain weight, particularly in the form of fat, and can face challenges in losing it due to a slow metabolism.

Why does knowing your body type matter when it comes to nutrition and exercise? By recognizing your body type, you can tailor your fitness and nutrition strategies to achieve optimal results. This self-awareness enables you to make informed choices that align with your body’s tendencies, promoting a healthier and more sustainable approach to diet and exercise.  

A Look at Other Body Types

In contrast to endomorphs, who tend to store more body fat, ectomorphs are characterized by a lean and slender physique, with a fast metabolism that makes it challenging for them to gain weight and muscle. Mesomorphs, on the other hand, have a naturally muscular and athletic build, and find it easy to develop and maintain muscle mass.

They also find it easier to both gain weight and lose weight compared to ectomorphs and endomorphs. Understanding these body types allows individuals to tailor their diet and exercise plans to better suit their unique metabolism and physical characteristics, promoting more effective and sustainable results.

Hybrid Endomorph Body Types 

Not everyone falls into one single body type category perfectly; instead, it’s common for someone to have a hybrid body type. Hybrid body types include a combination of characteristics from multiple body types. For example, a meso-endomorph may exhibit qualities of a naturally athletic build (typical of a mesomorph) with a tendency to store excess body fat (typical of an endomorph).

Creating a meso-endomorph diet involves a nuanced approach. While the emphasis on a balanced diet with lean proteins, complex carbohydrates, and healthy fat remains, portion control becomes even more critical to address the endomorphic trait of weight gain. 

Popular Diets for Endomorphs – What Works?

From the keto diet to the paleo diet and everything in between, there are many popular diets that carry a claim of helping people lose weight and improve their health. Nutrition is not a one-size-fits-all approach, however, and endomorphs should take into consideration their specific needs before choosing a nutrition plan to adopt. So how do the keto and paleo diets measure up as potential nutrition plans for an endomorph looking to lose body fat? Both the keto and paleo diets can offer benefits for endomorphs, but there are also drawbacks to each approach that need to be considered before diving in. Let’s take a look at the potential benefits and drawbacks of each diet type:

“Is a keto diet good for endomorphs?”

The ketogenic diet (often referred to as the keto diet) emphasizes high fat, moderate amounts of protein, and very low carbohydrate intake to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

Pros: 

• Fat Loss: Ketosis promotes fat loss versus lean body mass loss.
• Increased satiety and improved blood sugar levels: The high fat content of the diet will keep you feeling fuller for longer and reduce food cravings.

Cons:

• Challenging to maintain: Following a very high-fat diet and cutting out most carbohydrate sources may be hard to stick to long-term.
• Possible nutrient deficiencies: A variety of foods must be eaten to obtain the recommended daily amounts of fiber, B vitamins, and minerals needed for good health.
• Long-term effects unknown: Research is very limited when it comes to long-term effects of the diet, so monitoring by a physician and dietician is recommended when choosing and following this approach. 

“Does a paleo diet work for endomorphs?”

The paleo diet emphasizes whole, unprocessed foods, and typically includes lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, and processed foods. It’s based on the idea that we should eat close to what our paleolithic ancestors ate to obtain optimal health.

Pros:

• Weight loss
• Emphasis on eating whole foods: Reducing processed foods can reduce overall calorie intake and increase protein and vegetable intake when choosing whole foods.
• Improved blood markers: Improvements in cholesterol, triglycerides, and insulin.

Cons:

• Elimination of food groups: Eliminating legumes, dairy, and grains can lead to nutrient deficiencies and make the diet harder to maintain long-term
• Difficulty in social settings: Similar to the keto diet, the paleo diet’s restrictions might make it challenging to navigate social events or eating out. 
• Cost: An emphasis on high-quality, organic, and grass-fed meats can make this diet more expensive than other whole foods diets.

Endomorph Diet Food List

An endomorph’s diet plan should focus on whole, unprocessed foods to support optimal health and weight management. Here’s a list of some foods to incorporate into your meal plan:

Lean Proteins:

• Chicken Breast
• Turkey
• Lean Beef
• Tofu
• Fish (Such as salmon and trout)
• Eggs

Complex Carbohydrates:

• Quinoa
• Brown Rice
• Sweet Potatoes
• Oats
• Legumes (lentils, chickpeas, black beans)

Healthy Fats:

• Avocado
• Olive Oil
• Nuts (almonds, walnuts)
• Seeds (chia seeds, flaxseeds)
• Fatty Fish (salmon, mackerel)

Vegetables (check what’s fresh in season):

• Leafy Greens (spinach, kale)
• Cruciferous Vegetables (broccoli, brussels sprouts)
• Colorful Vegetables (bell peppers, carrots, eggplant)
• Tomatoes
• Zucchini

Fruits (in moderation):

• Berries (strawberries, blueberries)
• Apples
• Pears
• Oranges

Dairy (if tolerated):

• Greek yogurt
• Cottage cheese

Sample 7-Day Endomorph Diet Plan

Here’s an example of what a 7-day meal plan might look like using some of those foods:

Day 1:

Breakfast: Scrambled eggs with spinach and tomatoes
Snack: Greek yogurt with a handful of mixed berries
Lunch: Grilled chicken breast with quinoa and roasted veggies
Snack: Sliced apples with almond butter
Dinner: Baked salmon with sweet potato and steamed broccoli

Day 2:

Breakfast: Oatmeal with sliced bananas and a sprinkle of chia seeds
Snack: Carrot sticks with hummus
Lunch: Turkey and avocado whole-grain wrap with a side of mixed greens
Snack: Cottage cheese with pineapple chunks
Dinner: Stir-fried tofu with quinoa and a variety of colorful vegetables

Day 3:

Breakfast: Whole-grain toast with poached eggs and sliced avocado
Snack: Handful of walnuts and a small bunch of grapes
Lunch: Lentil soup with a side salad of mixed greens
Snack: Greek yogurt with a drizzle of honey
Dinner: Grilled shrimp with brown rice and sautéed zucchini

Day 4:

Breakfast: Smoothie with spinach, banana, Greek yogurt, and almond milk
Snack: Apple slices with a tablespoon of almond butter
Lunch: Quinoa salad with cherry tomatoes, cucumbers, and feta cheese
Snack: Hard-boiled eggs with a sprinkle of salt and pepper
Dinner: Baked chicken thighs with sweet potato wedges and green beans

Day 5:

Breakfast: Greek yogurt parfait with granola and mixed berries
Snack: Celery sticks with peanut butter
Lunch: Chickpea and vegetable stir-fry with brown rice
Snack: Cottage cheese with sliced peaches
Dinner: Grilled steak with quinoa and roasted Brussels sprouts

Day 6:

Breakfast: Whole-grain waffles with strawberries and a dollop of Greek yogurt
Snack: Handful of mixed nuts and dried cranberries
Lunch: Turkey and vegetable kebabs with a side of quinoa
Snack: Sliced pear with cheese
Dinner: Baked cod with sweet potato mash and steamed asparagus

Day 7:

Breakfast: Vegetable omelet with whole-grain toast
Snack: Banana with a handful of almonds
Lunch: Black bean and vegetable soup with a side of whole-grain crackers
Snack: Greek yogurt with a drizzle of maple syrup
Dinner: Grilled chicken breast with brown rice and mixed sautéed vegetables

Consulting with a registered dietician can help customize a nutrition plan that aligns with individual needs and preferences while considering the unique characteristics of an endomorphic body type. You can also check out NASM’s Calorie Calculator tool to help you figure out how many calories you need in a day as you create your personalized plan. 

Best Exercises for Endomorph Body Types

 Along with a healthy diet, endomorphs can tailor their exercise routine to take advantage of their strengths while overcoming previous barriers to weight loss. Endomorphs can benefit from a balanced exercise routine that includes both resistance training for muscle toning and cardiovascular exercise for fat burning. 

Resistance Training for Endomorphs

For endomorphs looking to improve their body composition, resistance training can help with overall calorie burn, improve metabolic efficiency, and help to sustain muscle mass during weight loss. Incorporating compound exercises (like squats, bench press, and deadlifts) can help you get more bang for your buck by burning more calories per exercise than single-joint exercises (like biceps curls, triceps presses, etc.). Additionally, using a circuit-style format will help increase calorie burn and reduce the amount of overall time in the gym. 

Here’s an example workout:

Warm-up: 

Sample Resistance Circuit (perform 8-12 reps for 2-3 sets with no rest between exercises):

Rest 60 seconds and repeat

Cardiovascular Workouts for Fat Loss

Cardiovascular workouts can help endomorphs burn more calories, improve their metabolism, and promote cardiovascular health. For endomorphs looking to lose weight, here are a few ideas for how to incorporate cardio into your workout routine:

Interval Training

Beginners can start by performing 30 minutes of moderate interval training 2-3 days/week. An example would be using a cardio machine to perform 2-3 minutes of work at a lower intensity and 1 minute at a medium-high intensity. For intermediate to advanced exercisers, perform 20 minutes of High-Intensity Interval Training (HIIT) 2-3 days/week. Short bursts (15-20 seconds of all-out effort) of intense activity followed by at least 1 minute of rest. 

Walking

While walking may not be considered high intensity, it is effective in helping exercisers burn more calories per week when done consistently, at least 30 minutes per day on most days. Plus, walking can be performed on top of any workout routine as minimal recovery is needed. 

Increasing NEAT

Increase your non-exercise activity thermogenesis (NEAT) by taking regular breaks to get up and move during work, parking farther away so you must walk, carrying in grocery bags one at a time, etc. This simple change can add a calorie burning boost to your overall weekly calorie burn!

Final Thoughts

Endomorphs can successfully achieve their health and fitness goals by following an endomorphic diet that incorporates whole foods, lean protein, complex carbohydrates, and healthy fats. While following a trendy diet might seem appealing, endomorphs should carefully weigh the pros and cons of nutritional strategies to find the one that is most sustainable for them in the long run.

In addition to following a balanced nutrition plan, endomorphs can leverage their strengths in the gym by performing compound resistance training to build lean muscle mass and challenge their metabolism with circuit style-training and plenty of aerobic and anaerobic cardio work.  

References

Alarim, R. A., Alasmre, F. A., Alotaibi, H. A., Alshehri, M. A., & Hussain, S. A. (2020). Effects of the ketogenic diet on glycemic control in diabetic patients: Meta-analysis of clinical trials. Cureus. https://www.cureus.com/articles/42538-effects-of-the-ketogenic-diet-on-glycemic-control-in-diabetic-patients-meta-analysis-of-clinical-trials#!/

Diet Review: Ketogenic Diet for weight loss. The Nutrition Source. (2019, May 22). https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

Mesomorphs might seem to have it easy, with their naturally athletic build, but they, too, require an intentional approach to nutrition and fitness in order to maintain or build upon this physique. By following a mesomorph diet and a tailored workout plan, mesomorphs can work with their body type tendencies to achieve their fitness goals, whether that means maintaining their athletic physique, building more muscle mass, or lowering their body fat percentage for an even leaner look.

This article will give an insider look into the benefits of following a mesomorph diet, what foods to eat, and a sample 7-day diet and workout plan for mesomorph males and females. 

Table of Contents 

• What is a Mesomorph Diet?
• Determining Your Body Type
• What Should Mesomorphs Eat?
• Mesomorph Workout: Which Exercises Are Best?
• Sample 7-Day Diet and Workout Plans

What is a mesomorph diet?

Mesomorphs tend to have an athletic, lean build, and they have an easier time gaining and maintaining muscle mass. In order to maintain this physique, a mesomorph diet will be tailored toward the goals and activity levels of the individual. Even though there may be slight variances from person to person based on their goals, most mesomorph diets will consist of whole, unprocessed foods with the goal of helping the individual maintain or increase muscle mass.

Mesomorph diets will be high in protein (1.2 to 2.2 grams per kilogram of body weight), with the remaining calories coming from healthy carbohydrates and fats. Mesomorphs can adjust their caloric intake based on their goals: aiming for a neutral calorie balance to maintain, a surplus calorie balance to build muscle, or a negative calorie balance to lose body fat.

determining your body type 

Body types can be identified by the physical attributes and metabolic characteristics of an individual, namely the ease or difficulty with which they can put on and lose body fat. Someone with a mesomorph body type will have a naturally muscular and well-defined build, with a broader shoulder-to-hip ratio. Mesomorphs typically have a higher metabolism, making it easy for them to both put on muscle mass and lose body fat when desired.

It’s important to understand that no one is locked into a specific body type for life. Your current body type is the result of years of lifestyle choices, like your diet and exercise habits. As these habits change, your body type can also change.

It can be helpful to know your body type for several reasons:

• You’ll have better understanding of why you currently tend to gain/lose/maintain weight
• You can tailor your nutrition and exercise plan according to your current body type to help you reach your goals efficiently

a look at other Body Types

Even though this article largely centers around the mesomorph body type, there are 2 other body types that an individual may identify with:

• Endomorph: Characterized by a rounder or softer physique with a tendency to store body fat, especially in the waist and thighs. They also tend to have a slower metabolism than the other body types, making it easy to gain weight and more difficult to lose body fat.
• Ectomorph: Characterized by a lean and slender build with a fast metabolism. Ectomorphs have narrow shoulders and hips and they have a hard time gaining muscle and fat.

hybrid mesomoprh Body Types 

As with most physical characteristics, there’s not a one-size-fits-all approach to body types. Instead of strictly falling into one body type perfectly, many people fall somewhere on a spectrum, possibly portraying characteristics of one or more body types at the same time. For example, an ecto-mesomorph might have a very lean frame that is characteristic of an ectomorph, but with an ability to gain muscle mass easily like a mesomorph.

If an ecto-mesomorph wanted to put on more muscle mass, they could tweak a general mesomorph diet by increasing caloric intake and consuming higher protein in order to reach their goals. With a hybrid body type, it’s important to consider the characteristics you portray from each body type, and to tweak your diet and exercise according to those characteristics as you work toward your health and/or physique goals.

what should mesomorphs eat?

It’s important for everyone to eat a diet filled with nutrient-dense, whole foods, and the same goes for mesomorphs. To support muscle development and fuel exercise, mesomorphs should eat a diet that is rich in lean protein (30-35% of total calories), focuses on non-processed carbohydrate sources (40-50% of total calories), with the remaining calories coming from healthy fat sources.

Mesomorphs will want to try to time their meals around their workouts to ensure sufficient fueling and replenishing to help them meet their goals. Each individual will want to find the right calorie balance to allow them to fuel their activity while also helping them to reach their goals.

pros and cons of a mesomorph diet

Mesomorph diets promote muscle development and fuel athletic performance, which can be a huge plus for anyone with this body type. With a focus on nutrient-dense, unprocessed foods, a mesomorph diet can ensure that the individual is getting all of the vitamins and minerals that they need to support good health. It is possible, however, for someone following a mesomorph diet to consume a surplus of calories, leading to unwanted weight gain.

Mesomorphs should monitor how their body is responding to the mesomorph diet and adjust macros and/or calorie intake as needed to see their desired results. It’s important to remember that each mesomorph is still an individual, and seeking the help of a health professional (like a registered dietician) can help the individual find the specific plan that suits their needs. 

mesomorph workout: which exercises are best?

Mesomorphs have the most “wiggle room” out of all the body types when it comes to exercise programming. In general, a mesomorph will want to participate in at least 2-4 days of resistance training to maintain or build muscle mass, and regular cardio training for cardiovascular health. The type of resistance training and cardio that the mesomorph chooses can vary based on personal preference and/or athletic goals. The best exercises for mesomorphs are the ones that they find enjoyable, sustainable, and that help them to reach their goals.

sample 7-day diet and workout plans for mesomorphs

Mesomorphs, whether male or female, can successfully follow a mesomorph diet that is rich in nutrient-dense, unprocessed foods. Mesomorphs will want to consume the number of calories that will help them meet their goals, but male mesomorphs might need more calories than female mesomorphs, and possibly higher protein to build more muscle. Female mesomorphs might be concerned that they will become “bulky”, but this can easily be avoided by keeping caloric intake moderate and adjusting macros as needed.

Here is a list of types of foods a mesomorph could include in their meal plan:

• Proteins: Lean meats (chicken turkey, lean beef), fish, eggs, dairy products, tofu, and legumes
• Carbohydrates: Whole grains (brown rice, quinoa, oats), fruits, vegetables, and starchy vegetables
• Healthy fats: Avocado, nuts, seeds, olive oil, and fatty fish

For Women:

For Men:

frequently asked questions

Do mesomorphs gain fat easily?

While it’s true that mesomorphs don’t gain fat as easily as endomorphs, mesomorphs can gain fat in a calorie surplus, just like any other human being. They also have more of a tendency to distribute and store any excess fat more evenly throughout their bodies. How mesomorphs gain and store fat will largely depend upon their individual genetics and other lifestyle factors, such as exercise.

What does a female mesomorph look like?

A female mesomorph will have a lean, athletic build and may have a more naturally muscular appearance than females with other body types. This does not mean that she will naturally look like a body-builder, however. It’s more likely that a female mesomorph will have lean muscle tone and a lower bodyfat percentage when compared to women with other body types.

Are mesomorphs naturally lean?

Mesomorphs certainly have a more athletic appearance than other body types, but they may not be naturally lean like an ectomorph. A mesomorph can, however, make simple adjustments to their nutrition and exercise protocol in order to shift their body composition and lower their body fat percentage.

Final Thoughts

A mesomorph’s naturally athletic build and healthy metabolism set them up well to achieve any health and fitness goal that they desire. As with any body type, mesomorphs should follow a diet that focuses on nutrient-dense, unprocessed foods that will fuel their activity. Mesomorphs can tailor their diet and exercise to meet their health and fitness goals, while mixing up their fitness routines to keep things interesting.

References

THE 3 SOMATOTYPES. (n.d.). https://www.uh.edu/fitness/comm_educators/3_somatotypesNEW.htm