If you fall under the meso endomorph female body type then rest assured that there is a specific diet plan and strategy for you that is effective in helping you lose weight or maintain a healthy one.
Your specific body type plays a major role in selecting the kind of diet plan that will work for you. Basically, it will give you an idea of what you should eat and what you should avoid. Knowing your body type is also crucial in figuring out the most appropriate and effective diet plan and strategies guaranteed to work in your favor.
Meso Endomorph Female Body Type Defined
The meso endomorph female body type, as the name suggests, carries the qualities of both the endomorph and the mesomorph. A female with the combined body types will realize that her body and physique is ideal for bodybuilding. It is mainly because she has the carriage and structure of a mesomorph while having the ability to retain her muscles just like what happens for endomorphs.
This means that if you have a meso endomorph body type then building and retaining muscles will not become a problem for you. However, since you also have the traits of a mesomorph, you still need to adhere to a program designed to hone a leaner and harder physique.
Also, take note that this body type makes you capable of accumulating fats easily. Fortunately, you can also gain muscle just like what has been mentioned earlier. As a meso endomorph female, you will most likely have a small to medium chest as well as larger hips. You will also most likely sport a thickness in your ankles and waist.
The Ideal Diet Plan
A combination of the endomorph and the mesomorph body type requires the proper diet. What you have to take note of when finding the right diet plan for you is that your body type causes you to be carb-sensitive. This is the main reason why you have to keep track of your intake of carbs all the time.
In addition, you will most likely be a water holder, causing you to take a hold of your glycogen stores to thrive. This makes it often necessary for you to follow a cycle diet, which often involves following a low-carb and high-protein diet on one day and consuming moderate amounts of carb and protein the next.
Also, take note that the body type tends to respond positively if you include some fats in your diet plan as a means of replacing carbs. Cycling your diet works in controlling your fat burning process and the loss of muscle more easily. To further give you an idea about the three dieting strategies that are really effective for females with a meso endomorph body type like you, here is a background of each one:
Low-carb Diet
The fact that you have the traits of an endomorph makes you extremely sensitive even if you just indulge a little or over-consume certain foods just once. It is mainly because you have the tendency to store extra calories as fat. This can result in the storage of fat. With that in mind, you need to be careful when it comes to monitoring your calorie consumption.
Your meso endomorph body type requires you to not only monitor your calorie intake but also your macronutrient ratio, which refers to the ratio of fat, protein, and carb. Such ratio plays a major role in losing weight and getting fit. Since you have carb and insulin sensitivity, you will also thrive well by sticking to a low-carb diet. Note that carb-rich foods will most likely be converted by your body into sugar in your bloodstream fast.
There is also a great chance for it to be stored as fats instead of being burned as energy. With that in mind, you will really thrive well if you stick to a low-carb diet. Even a moderate decrease in your carb intake can already produce a significant difference when it comes to shifting your body fat.
In this case, it would be ideal to consume complex carbs that are usually predominant in veggies and small amounts of high-fiber and unrefined starches, like amaranth and quinoa. If your goal is to lose weight then you should also avoid white bread, sweet cereals, cookies and cakes, as well as pasta and rice.
Also, remember that while fruits are rich in vital nutrients, they also have a high sugar content. Your goal, therefore, is to consume a minimum of five servings of vegetables for every two servings of fruit. Another thing to remember is to reduce your intake of carb-dense foods. Stick to consuming complex carbs most of the time.
Carb-dense foods should only be consumed during your pre and your post-workout period as this is the specific time when your body needs them for energy and for body repair and recovery. Continue lessening your carb intake while increasing the amount of fat and protein you take in.
The “Diet Doctor” has an excellent 2-week low carb challenge to get you started. Check it out here. https://www.dietdoctor.com/low-carb/get-started-3
Carb Cycling
Your meso endomorph female body type will also thank you if you adhere to another dieting strategy called carb cycling. The carb cycling approach actually works in helping you gain maximum muscle mass while ensuring that you do not gain excessive amounts of fat. In fact, there are instances when you lose a slight amount of fat from this approach.
With this approach, you can achieve weight loss as it forces your body to burn more fats than what it can normally do. It does so by ensuring that you rotate your carb food intake. To make this work, you need to rotate the amount of your carb intake in the days of the week.
This means choosing some days in the week when you will be eating plenty of carbs then picking another set of days in the week when you need to minimize your consumption of it. The goal of the carb cycling approach is to raise your metabolic rate. With the help of carb cycling, your body will not have sufficient time to adapt to your regular carb intake, which is good especially if you are sensitive to it.
With that, your body will also be unable to set a fixed fat burning level, making it possible to increase your metabolic rate. The carb cycling approach is truly beneficial for meso endomorph body types as they are sensitive to carbs. Also, your body type is characterized by a slow metabolism and the ability to gain fats and muscles easily. You can counter the negative effects of your body type to your weight through carb cycling.
Check out this link to learn more about carb cycling
https://www.myprotein.com/thezone/nutrition/the-benefits-of-carb-cycling/
Intermittent Fasting
The last but definitely not the least dieting strategy that works effectively for meso endomorph females is intermittent fasting. You can greatly benefit from intermittent fasting, which requires you to alternate periods of eating and periods of fasting. What is good about the intermittent fasting approach for meso endomorphs is that it aids in burning fat and blasting through a weight loss plateau.
If you are planning to use this approach then take note that you have a few options to make it work. You can follow that intermittent fasting approach, which requires you to eat only during an 8-hour window. For instance, you should commit to eating only at around 11 a.m. to 7 p.m.
You also have the option of fasting for around 24 to 36 hours, which you can do one or two times every week. What you have to do is to figure out what works specifically for you. Fortunately, you have several options for dealing with your hunger cravings and staying hydrated. One thing you can do is to stick to plain water. Alternatively, you can incorporate some combination of fiber, green tea, and coffee.
Also, keep in mind that this strategy is an advanced eating plan so you really need to learn the ins and outs of it before starting to avoid crashing your metabolism and failing to get the results you want. In this case, you need to make sure that you manage your stress level, get at least 7 hours of sleep, and do high-intensity interval training or burst training.
Prevent snacking in between your meals, too. It is because each time you eat, it also causes your insulin level to spike, thereby preventing the fat burning process and stimulating fat storage. Your goal, therefore, is to curb hunger by ensuring that your meal during your eating period contains enough fat, fiber, and protein.
To learn more about intermittent fasting, check out our article using the link below.
https://www.libifit.com/3-fast-acting-intermittent-fasting-weight-loss-strategies/
Conclusion
Your body type really plays a major role in whether or not you will lose weight or maintain a healthy one. However, even with the meso endomorph body type, which is sensitive to carbs and seems to be prone to gaining fat fast, you can still stay fit. All it takes is to find the best meso endomorph female diet strategy that is appropriate for you.
