No matter how knowledgeable you are! If you dont know your body type and blindly following random diet. Then you are merely just satisfying your consciences.
Each body is unique. And when it comes to nutrition and training, there is no one-size-fits-all approach. This makes it challenging to apply generalized plans to multiple individuals.
Each body type requires different diet plans and training methods to achieve overall health, fitness goals and successful weight management.
Three major body types were developed in the 1940s by an American psychologist William Herbert Sheldon which is based on external form name as "Somatotype. The three body types most people fall into are ectomorph, mesomorph, and endomorph.
Let’s dig into the characteristics of each body type and their specific nutritional needs.
#1 Ectomorph Body Type
An ectomorph is a typical skinny human being's. They have a light build with small joints and lean muscle. They typically have a smaller bone structure and do not put on muscle or body weight easily as it usually takes a lot for the number on the scale to move.
How do they contribute to weight loss -
Ectomorphs are good at processing carbohydrates into energy and also has fast metabolism. They have high BMR ( Basal Metabolic Rate) and is indicative of a fast metabolism. This means such body type burn calories very quickly.
Diet for ectomorph body type -
Diet consists of moderate protein, lower fat, and higher carbohydrate.
Ectomorphs should eat every two to four hours and stick to complex carbohydrates. And it will leave them feeling fuller longer as they frequently get hungry throughout the day.
Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.
The key is to eat a healthy balanced diet as such body types carry a lot of visceral fat internally. And such consists of fat cells that pack around the organs of the body. Increased visceral fat leads to increased risk of cardiovascular issues as well as other metabolic conditions.
.Choose warm foods over cold foods as warm food is better for digestion
Avoid highly processed carbohydrate foods like chips and candy. Such foods will break down very quickly. This leads to hunger pains shortly after consumption and then this will further result in over consumption of excess calories. For ectomorphs, this can result in a “skinny fat” physique..
Best fruit choices include bananas, mangoes, pineapple, papaya, avocado and peaches.
Best vegetable choices include broccoli, cauliflower, brussels sprout, beets and carrots, especially cooked in coconut oil or ghee (clarified butter).
Pros of an Ectomorph Diet
Ectomorphs never have to watch their calorie-intake as they have a high BMR i.e. high metabolism.
This body type is genetically blessed with superior capacity to lose fat quickly
Cons of an Ectomorph Diet
Ectomorphs are hard gainers because they have low muscle-building potential and it is difficult for them to put on lean muscle mass.
Fast metabolism equals burning off calories like a bush fire so they need a huge amount of calories in order to gain weight.
Ectomorphs are considered as energy factories. It being long and lean and having generally high metabolisms, may have found that their tendency to “eat what they want” has caught up with them in the form of belly fat, which can increase the risk of metabolic disease, as Harvard Health Publishing points out. So, eating right is essential to get the necessary result.
#2 Mesomorph Body Type
A person who is a mesomorph is said to have more of an athletic body. “Their body structure is more rectangular or boxy.
Mesomorphs tend to be more muscle-dominant individuals. And they require a slightly higher calorie intake for building muscles during workout and also require more calories to sustain.
The mesomorph is someone who is blessed with natural muscle tone and strength. Though they can gain both fat and muscle with ease, they tend to burn fat faster than both ectomorphs and endomorphs while maintaining their muscle mass
Diet for mesomorph body type
The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass
Mesomorphs tend to do best on a well-balanced diet of 40 percent carbs, 30 percent protein, and 30 percent fat from calories focusing on whole grains and starchy carbohydrates, healthy fats, and protein-rich foods.
According to the American Council on Exercise (ACE), the calorie needs of people with a mesomorph body type are slightly higher than those of people with other body types. They generally respond better to higher protein diets.
Consider dividing your plate into thirds and focusing on the following food groups:
Protein (one third of the plate) Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt.
Fruits and vegetables (one third of the plate) Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt and contain fiber, antioxidants, and phytochemicals that help support a healthy immune system and muscle repair.
Carbohydrates and fats ( third of the plate)- Carbohydrates are just as important, as the body requires glucose for energy production.
The carbohydrates provide belly-filling fiber as well as antioxidants and phytochemicals that help repair exercise-induced muscle damage such as quinoa, brown rice, and oatmeal, help fill the stomach and round out meals.
Besides, fats are equally important, but choosing the right ones matters a lot. Good choices include coconut or olive oils, avocado, nuts and seeds.
Good genes for fat loss and muscle gain. So being in shape and athletic body has probably come easy for such body type.
Good genetics can cause you to slack on your diet
Natural talent of fat loss and muscle gain can cause you to overlook nutrition.
Mesomorph is all about finding balance
#3 Endomorph Body Type
Endomorphs generally have a -
smooth, round body
medium-large bone structure
small shoulders and shorter limbs.
They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body.
This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results.
Diet for endomorph body type
According to the diet’s theory, endomorphs have slower metabolisms. Since you don’t burn calories as fast as ectomorphs and mesomorphs, its best to reduce carb intake and include more proteins and fats.
Good sources of fats and proteins include:
macadamia nuts, almonds and walnuts
olive oil or coconut oil or sesame oil
beef or lean meat
egg yolk and whites
Low fat Milk
As per the American Council on Exercise, endomorph body tends to be more sensitive to insulin and carbohydrate.
However, it is not required to completely avoid carbohydrates, as carbs are an excellent source of energy and depriving carbs in the diet may trigger fatigue and weakness.
The best way is to add the right kind of carbs and focus on complex carbs like whole grains, vegetables, fruits and legumes. And cut down on the intake of refined carbs high in sugar and calories which can up the fat storage. Besides, fruit is a healthy addition to any diet program if you’re carb-sensitive person
The trick is choosing the right kind of carbs. Focus on complex carbohydrates like vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits.
Endomorphic body type individual has a high tendency to gain weight easier due to slow metabolism, low muscle mass and huge amount of body fat. Besides that, being physically active and regular workouts facilitates to burn calories, boost metabolism, and build lean muscle
Diet For Other Body Types
This type of body has big hips and thighs which are wider than the bust and shoulders. They suffer from excess estrogen and cause toxic fat gain, water retention and bloating. It is also known as gynoid obesity.
The good news is that it may be health-promoting in terms of insulin resistance and cholesterol levels. The bad news is that it is stubborn and difficult to lose.
Diet for Pear-Shaped body
Avoid foods that promote more estrogen production i.e.
unfermented soy foods.
Consume atleast 30-40 grams of fiber such as fruits, vegetables like broccoli, cabbage and cauliflower, nuts, seeds like flaxseeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body. In simple words, include phytonutrients isothiocyanates in the diet and also support healthy liver function, aiding estrogen detoxification
Avoid Processed meats (including lunch meats) as they are high in sodium, which causes water retention. So consume organic meat since these are not injected with hormones that can reduce hormone exposure.
Therefore it is necessary for pear shaped body to consume balanced diet with organic protein, low-fat organic dairy and smaller amounts of healthy fats. Besides, exercise, proper sleep and stress management will also help control insulin, cortisol, and estrogen levels.
Apple Shaped Body
Apple shaped has excess insulin and cortisol with fat storage around the abdomen and love handles,” says Dr. Tyrewala.
You’ll have more fat around your middle and arms. It is also known as android,
central or truncal obesity.
A pre-diabetic condition, metabolic syndrome and Type 2 Diabetes are common health risks of apple shaped body. Stress and depression have also been linked to excess fat storage around the stomach.
Diet to follow for Apple shaped Body
Avoid Artificial and fructose sweeteners like donuts, cookies etc. as they contain aspartame and artificial sweeteners that raise insulin levels and lead to cravings and weight gain.
Avoid high carb foods such as chick peas, sweet potato and brown rice can cause belly fat and weight gain in apple shapes.
Avoid High sugar foods such as sugar fruits (grapes, mangoes), flavored yogurts, granola bars, energy drinks, juices and smoothies are typically low in fiber and can cause high insulin release.
Fast foods like sev puri, pizza and chips are both high in fat and carbs, making them a double whammy for your waistline.
Eat foods that are rich in fiber, along with fruits and vegetables with plenty of Vitamin C.
Consume foods rich in monounsaturated fats like nuts, seeds, olive oil, coconut oil, nut butters and full-fat cheese in your daily diet.
Avoid stress eating and guilty pleasures such as cakes, pastries, ice creams, mousse, etc.
Eat nuts, salmon, mackerel as they are great sources of omega-3 and cook with a little coconut oil, which boosts low metabolism and helps in weight loss.
It is therefore necessary for apple shaped body lead a healthy lifestyle with the combination of a proper diet and exercising routine to avoid increased risk of ,Cardiovascular disease , Type-2 diabetes and elevated blood pressure as in apple shaped body weight accumulates in the hips and abdomen.
Indeed ! Success of losing weight and keeping it off requires a combination of proper nutrition, exercise, adequate quality sleep and stress management.
From that starting point, and with the additional information above, you can make changes so your goals are what eventually reflected in the mirror.
Besides, we cannot ignore fact that our body type influences our metabolism and our goals, so we should learn how to use that body type to our advantage.
Losing weight can seem like an uphill battle when our efforts don’t pay off.
Therefore understanding our individual body type, as well as the unique challenges faced by our body type might help us drop pounds and hit your fitness goals.