If you are one of those who have the endomorph body type then take note that sticking to the best endomorph diet plan is crucial considering the fact that this body type causes you to gain weight easily. Fortunately, you can counter this effect to your weight through a proper diet and regular exercise.
You need the perfect diet plan and exercise routine; otherwise, your body will most likely turn soft, plump, and doughy. While genetics plays a major role on why you have this specific body type, it is still possible for you to improve your physique by eating the right foods and sticking to the most appropriate exercise regimen.
Common Weight Loss Issues for Endomorph Body Types
An endomorph body type is often characterized by fuller figures. Most endomorphs also complain that they have a difficult time maintaining a healthy body fat percentage. It is mainly because of their tendency to gain weight easily. With that in mind, it is no longer surprising to see endomorphs struggling with their weight.
They often find it hard to lose weight and find the perfect diet plan for them. However, by understanding the common weight loss issues that plague endomorphs, finding the most appropriate diet plan for you will be much easier. Here are the most common issues associated with losing weight that you might encounter if you are an endomorph.
- Slow or poor metabolism – As an endomorph, you will most likely have a poor or slower metabolism. Naturally, you will have a sluggish metabolic rate. There is no need to worry too much, though, as this does not necessarily mean that you are going to be obese or overweight forever. Just making some changes in the foods you eat can help in firing up your metabolic rate.
- Gains weight easily – As mentioned earlier, endomorphs are prone to gaining weight fast. The weight that you will most likely accumulate will usually be on your hips, thighs, and low belly. You also tend to store fat. Again, the best way to handle this is to eat the right foods. Combine it with proper exercise, too.
- Sensitivity to extra calories – One major reason why endomorphs tend to struggle more when it comes to their weight than the other different body types, like ectomorph and mesomorph, is their sensitivity to excessive food consumption. In other words, burning calories is a bit hard for you. In fact, you will most likely store extra calories as fat, causing you to accumulate weight.
- Sensitivity to carbs and insulin – Another issue associated with weight loss that you will most likely encounter as an endomorph is your sensitivity to carbs and insulin. Because you are carb-sensitive, you will have a higher chance of surviving better and losing weight if you follow a low-carb diet.
While being an endomorph causes you to encounter a few weight loss challenges, it does not mean that you can’t lose weight or maintain a healthy and fit figure. All it takes is to adhere to the healthiest eating and exercise plan.
Ideal Endomorph Diet Approach
The ideal diet plan for endomorphs is actually a low-carb diet. In this case, you should develop your diet plan in such a way that your fat and protein intake will be higher when compared to carbs. Your carb intake should be brought down to the minimum. The perfect macronutrient ratio for you, therefore, is 30 to 40% carbs, 30 to 35% protein, and 30 to 35% fat.
As a start, you may have more carbs when distributing the nutrients. For instance, you can set your diet plan at 40% carbs then 30% each of healthy fats and proteins. However, if you still notice that you don’t lose weight, then you can further decrease your carb consumption and distribute the remaining percentage equally between protein and fats.
The goal of any your endomorph diet is to stay away from starchy carbs and white bread. You also have to incorporate healthy fats into your diet plan, such as olive oil, which is a good source of it. You don’t need to make everything too complicated, though. The ratio of fat, carbs, and protein does not even have to be exactly accurate.
Protein: The Key to Endomorph Weight Loss
In general, it just involves developing a diet plan composed of foods that are higher in fat and lean protein and lower in carbohydrates. What’s good about the low-carb diet is that it can help endomorphs in losing excess fats while maintaining their energy levels.
The higher protein consumption also promotes a lower calorie intake without making you feel hungry and deprived. It is mainly because a meal rich in protein is known to be more satisfying. It can make you feel fuller compared to when you are eating a carb-heavy meal.
Your lower carb intake combined with higher amounts of protein can also prevent you from losing muscles, which usually happens once you lower calories for weight loss. The low-carb diet is also good for endomorphs as this can supply them with just the right amount of carbs to serve as fuel for their metabolic needs while controlling their blood sugar.
Workouts for Endomorphs
Proper exercise can also help endomorphs battle their genetic tendency for weight gain. Note that diet alone can’t give you the results you want. It’s also important to exercise. However, you can’t just do any type of exercise without figuring out whether it is indeed the most appropriate workout strategy for you. One of the most effective exercise strategies for endomorphs is HIIT (high-intensity interval training).
Also referred to by others as interval training, metabolic conditioning and circuit training, HIIT has a goal of training you by using short and intense bursts of energy then following them up with short periods of rest. One major goal of HIIT for endomorphs is to promote a higher calorie burning ability.
This workout also aims to increase the capacity of your heart and improve your muscle strength and endurance. However, take note that this exercise is quite hardcore so you need to really condition your body prior to trying it out. If you don’t condition your body then you will find this exercise too taxing.
The key to getting the results you want is to push yourself to the limit. Note that you will gain better results if you exercise with intensity. Push yourself as much as possible but make sure that you also listen to your body. It is because there’s a tendency for it to stress your central nervous system. Take a rest when necessary, especially if you’re still a beginner.
Importance of Weightlifting Workouts for Endomorphs
Aside from HIIT, you should also make it a point to include weight training or weight lifting into your workout plan. The goal of weight training is to not only help you lose body fat but also build and maintain lean muscle mass. In addition, this form of training can rev up your metabolism.
It allows you to develop more active muscle tissues, thereby increasing your resting metabolic rate while stimulating your body to burn excess fats for fuel. Some of the workouts that you can do in this category are compound exercises and circuit training, which only has little rest time in between each set.
It is also advisable to focus on your large muscle groups, like on your back or legs, when doing this workout. Make it a point to increase your repetitions, too.
Best Supplements for Endomorphs
Aside from the proper diet and exercise, it is also necessary for you to learn more about the best supplements for endomorphs. Ensure that you take them regularly to increase your chances of maintaining a healthy weight.
- Whey protein – One supplement that works well for endomorphs is whey protein. It is a good choice as it is nutritionally complete. This means that it can provide your diet with the protein-building blocks and amino acids your daily meal plan needs.
As an endomorph, it is greatly possible that you are carefully monitoring your nutrient intake as a means of preventing unwanted weight gain. In this case, whey protein can help. It has a predetermined serving size as well as protein content, which promotes further ease when it comes to monitoring your protein consumption every day.
What is even better about it is that it is now available in various flavors. With that, you can add variety to your daily diet, which is a good thing, especially if you are still on the stage of restricting calories.
- BCAA – Branched-chain amino acids (BCAAs) are also among the most vital supplements that an endomorph should take. It would be best to take this supplement during and right after you work out. It is because this supplement can aid in effective muscle recovery and endurance.
Note that your workout plans will most likely focus on intense intervals and big movements. This is the main reason why you need to have the proper fuel so you can put more effort during your training. You can get such fuel by supplementing with BCAA.
- Fat-burning supplements – It is also advisable to take supplements that improve the ability of your body to burn fats. In this case, you can take certain herbal supplements, minerals, or vitamins that are proven scientifically to stimulate weight loss.
Keys About Fat Burners
What’s good about most fat burners today, is that they can not only speed up the ability of your body to burn fat, they also provide a boost in energy to help you power through workouts. They are also helpful in reducing your appetite and increasing your metabolism.
Want more supplements to burn fat? Check out this article on the one of the hottest fat burning supplements on the market.
7-day Sample Endomorph Diet Plan
|
Day |
Breakfast |
Lunch |
Dinner |
Snacks |
|
1 |
2 scrambled eggs
1 bacon or any other source of protein Some tomato, spinach, and onion ½ avocado |
A handful of mixed greens
1-2 tbsps. vinaigrette dressing 1 palm-sized serving of chicken 1 portion of seeds or nuts |
A small serving of mixed green salad
Crockpot chili |
A handful of sliced peppers
Mixed raw nuts |
|
2 |
2 scrambled eggs
½ grapefruit |
Mixed berry smoothie
Crockpot chili |
A small serving of mixed green salad
½ avocado 1 tbsp. vinaigrette dressing |
1 hard-boiled egg
3 tbsps. hummus |
|
3
|
½ cup Greek yogurt
1 tbsp. slivered almonds 1 halved and sectioned medium-sized grapefruit |
1 serving (around 2/3 cups) of tuna salad
1 oz. cheddar cheese 1 medium-sized apple |
1 and ¼ c. Greek salad
1 small-sized, round whole-wheat pita bread ¼ cup hummus |
¾ cup grapes |
|
4 |
2 fried or poached eggs
1 sliced tomato and ½ avocado with a drizzle of olive oil ½ avocado |
Mixed berry shake
A handful of mixed greens 1-2 tbsps. vinaigrette dressing A portion of seeds or nuts |
1 serving roasted salmon
Steamed broccoli and cauliflower
|
1 banana or apple
1 tbsps. peanut butter |
|
5 |
2 poached eggs
Some tomatoes and fresh basil |
A serving of spinach salad
Some strawberries |
Grilled steak
Sautéed kale |
Apple slices |
|
6 |
2 egg omelets
Tomatoes and green onions A sprinkle of cheese |
Salmon salad
A serving of fresh fruits |
Shrimp stir-fry
Mixed veggies |
Carrot sticks
|
|
7 |
1 bowl of rolled oats
1 egg 1 banana |
Turkey sandwich
Mixed greens |
Spinach salad
Turkey burger |
Celery sticks |
Conclusion
Even if you are prone to gaining weight, there is still hope for you if you have an endomorph body type. What you have to do is to learn about the ideal diet plan for you, stick to the right exercise regimen, and take the necessary supplements. You will notice that you are shedding off pounds in no time if you strictly stick to a healthy lifestyle and the best endomorph diet and exercise plan.