Ectomorph, Mesomorph & Endomorph; Find your best diet

Ectomorph, Mesomorph & Endomorph; Find your best diet

   October 07, 2018       Lyn Alina

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You want to be on diet, and you've started exercising..Well, congratulations for being able to make a positive changes in your lifestyle! It is a lifetime lifestyle changes that we could practice in order for your body to feel the positive effects. As the saying goes, " Rome was not built in a day." The key is to always be consistent together with a strong determination to make a change.

Over the century, we've been expose on different kind of diets. I believe most of you have heard about Atkin's , ketogenic, Paleo diet and so on. But, have you ever come across with body type eating? Well, if haven't, don't worry because we are on the same boat. I happened to came across articles on eating based on our body type when I was on my weight loss journey few months ago.  After reading and understanding the concept, I think the idea which is to know what we should eat based on our body type is brilliant and for me it is far easier to follow compared to traditional diet that isn't specifically design for different body type because I've tried it myself.

What is Eating By Your Body Type?

 God creates each person with their own uniqueness, with different hormonal interaction and body response towards their nutritional intake physiologically. Due to this reason, each person may have different metabolic rate in response to dietary intake and physical activity. The genetic factor contributes almost 70% that determine your body type.

How do we know which body type we are belong to?  In 1940, an American psychologist known as William Herbert Sheldon used somatotype, a taxonomy used to categorize human body type which consists of 3 types ; the endomorph, mesomorph and ectomorph.

Now, let's dive out on the characteristics for each body type.

Image source (link)

The Ectomorph

Main characteristics:

•  slim, thin, usually tall
• little or thin muscles or limbs
• low fat storage and are not predisposed to store fat or build muscle
• difficult to gain weight even when they overeat.
• very high metabolism and high carbohydrate tolerance

Models of most fashion industries who grace the covers and pages of the magazines are mostly from ectomorph body type. On top of being slim and tall, they are also have long limbs, flat chested with thin bones make them look perfect with most of the outfits.

The ectomorphs have the highest metabolism rate compared with the other types. This is the reason why they are struggling to gain weight. 

The most suitable diet for ectomorph is diet higher in carbohydrates.  Approximately 50 to 60 % of calories should come from carbohydrates, 25 % from protein and 25 % from fat.  (ref).

The Mesomorph

Main characteristics:

• Medium bone, well developed muscle with solid torso
• firmed and athletically shaped body
• low fat storage and are predisposed to build muscle
• wide shoulders with narrow waist

Mesomorph is considered the ideal body type than the other two. The mesomorphs are well-proportioned with wider shoulders and a narrow waist with low body fat storage. They are the ideal type for body building as they have more muscle mass. 

Mesomorphs tend to have middle metabolic rate, with more muscle mass compared to ectomorph and better insulin sensitivity compared to endomorph, which is the reason why they can easily gain muscle with limited fat gains.

The diet recommended for mesomorphs are 40% of carbohydrates, 30 % of proteins and another 30% of healthy fat.

The Endomorph

Main characteristics:

• round, short and soft body build 
• usually curvy shaped body
• low muscle with high fat storage and are predisposed to store fat rather than to build muscle
• wider waist and large body frame
• very low metabolism
• difficult to lose weight
• low carbohydrate tolerance

For endomorph, they typically have a larger bone structure and are predisposed to store fat easily hence this body type is prone to obesity and weight loss is usually their goal. 

The uniqueness of endomorphs are their curvaceous, small-waisted, full-figured and pear-shaped. The Kardashians, Mariah Carey and Jennifer Lopez are among the celebrities with endomorph body type.

The fat distribution for endomorphs is not proportion. They generally carry their weight in the lower abdomen, hips and thighs. The fats in these area are difficult to shade off, therefore, exercises that strengthen and activated the muscles in the trouble areas - hips, buttock, hips and thighs is crucial to burn the fat mass and building a stronger and firmer muscle masses.

The endomorphs have the lowest metabolic rate with higher carbohydrates and insulin sensitivities. They quickly response to high carbohydrates foods, especially simple carbohydrates and the carbohydrates are quickly converted to sugar in the bloodstream and are more likely to be stored as fat rather than be burned for energy.

The best diet recommended for the endomorphs is to consume more lean protein and healthy fat and avoid the intake of simple carbohydrates such as white rice, pasta and white bread. The carbohydrates sources should be mainly from fruits and vegetables. Aim for a nutrient distribution close to 30% carbs consists mainly from vegetables and fruits along with small amount of unrefined and high fiber starches, 35% of protein and 35% from healthy fat.