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Endomorph Weight Loss: What is the Endomorph Diet?

Endomorph Weight Loss: What is the Endomorph Diet?
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

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Written by our editorial team.

Last Edited 6 min read

If you’ve ever been on a diet or were looking to gain a slimmer physique, chances are that you’ve heard of the term, “body type.” While determining your body type is relatively easy, certain body types have trouble finding a diet that is right for their form. Endomorphs are one such example. 

Endomorphs tend to be on the larger side and gain weight more easily than many other people. However, being an endomorph doesn’t mean that you are doomed to a life of fad dieting. According to WebMD, there is an endomorph diet that is designed specifically for individuals with an endomorph body type.

Individuals with an endomorph body type are generally rounder and softer. They typically have a slower metabolism. Because of this, they burn calories at a much slower rate than those without an endomorph body type. However, endomorphs don’t need to remain overweight. In fact, they can burn fat at a much faster rate when they pay close attention to their carbohydrate and calorie intake. 

Experts assert that having an endomorph body type isn’t necessarily a bad thing. In fact, endomorphs have an easy time gaining muscle and strength. Nutrition is key for endomorphs who wish to lose weight. However, navigating this diet can sometimes be challenging. Here is a breakdown of how endomorphs operate.

Endomorphs generally carry excess fat around their waistline. This extra fat pushes down on other body organs and can lead to insulin resistance. Having insulin resistance makes it more difficult to lose weight. One is insulin resistant when the body can no longer sufficiently process insulin that is pumped out by the pancreas. This impacts glucose levels that are needed for proper body functioning. Experts recommend the endomorph diet because it entails eating fewer carbohydrates to promote fat loss.

Consuming fewer carbohydrates can lower insulin levels, making it easier for the body to restore insulin levels, so the body operates the way it is supposed to. Eating fewer carbohydrates also reduces your risk of developing prediabetes and other serious conditions. 

A study conducted by the National Library of Medicine studied the somatotype characteristics of body types. Somatotype is an umbrella term for body types that are influenced by one’s habits and personality traits, according to Simply Psychology. Someone who is prone to binge eating may be more likely to develop an endomorphic body. In a sense, body type and personality traits work hand in hand in determining a person’s body type.     

1990 study evaluated a group of people to see if there’s a link between obesity, somatotype, and the traits of good nutrition. This study found that more than 94 percent of participants in the study had mesomorphic and endomorphic body types. Women in the study were grouped into five somatotype categories. One out of five participants in the study had an average body weight, while the other four participants were overweight. Participants over the age of 40 in this study were found to be mesomorphic endomorphs. 

Nutrition is the most important factor when you start an endomorph diet. It is important to set fitness and weight loss goals that you can stick to and continue over time. The first thing you should do is determine how many calories you want to consume each day. Obviously, it’s easy to set a calorie consumption goal each day, but it’s hard to stick to your calorie limit on a consistent basis. You should calculate your total daily energy expenditure or (TDEE) to see how many calories you burn daily. It’s easy to calculate your TDEE when you have the right tools.

Endomorphs have a lower tolerance for carbohydrates. Because endomorphs have a slower metabolism, calories convert to fat easily. Endomorphs benefit most from diets that are high in protein and low in complex carbohydrates. If you are going on an endomorph diet, it is important to eat foods that are low in calories, such as lean fish, chicken, and vegetables. 

You should moderate portion size, so you don’t eat more than you should. However, you should also consume foods with higher fat levels. High fat protein makes you feel fuller longer and helps promote weight loss. However, be aware that there may come a point when you may need to switch up your diet a bit. You may need to introduce new foods that aid in weight loss. Nuts are great for weight loss. They make you feel fuller for longer periods of time. As a result, you may be less inclined to snack on high calorie and high sugar foods.

Those on the endomorph diet should eat egg yolks, macadamia nuts, olive oil, and beef. Experts also recommend eating walnuts, fatty fish, and cheese. However, don’t avoid carbohydrates altogether. They are a great source of energy, and eliminating them entirely could lead to fatigue.   

You can add fruit to the Endomorph diet, but only in moderation. You can meet your weight loss goal by cutting 200 to 500 calories from your daily diet. The Endomorph diet is very similar to the Atkins diet in the sense that it minimizes carbohydrates and advices higher fat consumption. According to experts, your diet should consist of 35 percent protein, 35 percent fat, and 30 percent carbohydrates.

As with any diet, it is essential to incorporate physical activity into your diet regimen. Try to take walks daily or do strength training. Riding bikes is another activity to help burn excess calories. You could incorporate multiple physical activities to boost your chances of losing weight, but don’t overdo it. Stick with an exercise routine that works for you. 

When it comes to breakfast, endomorphs have a wide selection of meals they can prepare. Scrambled eggs are a good option, because they are high in protein. You could also make an egg with spinach. The protein in the egg and low-calorie spinach makes a filling meal. You could eat sunflower seeds with fruit for a snack. A salad that’s topped with cucumbers also makes a healthy low-calorie meal.     

Reducing the number of carbohydrates you eat can improve your insulin function in as little as 24 hours. Experts recommend eating meats such as turkey, salmon, and cod fish. Milk and yogurt are great dairy sources for endomorphs. Berries, pears, apples, and tomatoes are also advisable options for weight loss and maintenance. Don’t forget to incorporate multigrain, such as quinoa and brown rice, into your diet. 

You can also have protein shakes for a snack. A grilled chicken sandwich is a great dinner option. Add in some asparagus for some extra fiber. Fiber helps cleanse the system and makes you feel full at the same time. The endomorph diet is effective for weight loss when you implement other healthy habits, such as eating a low salt diet and avoiding greasy foods. Cottage cheese with almonds and cinnamon makes a great meal option for those on the endomorph diet.

 It is very important to exercise on the Endomorph diet. Exercise burns fat and increases metabolism. 

According to Medical News Today, it is important to avoid certain foods on the Endomorph diet. Experts advise not eating bagels, white rice, and white bread. These are high in carbohydrates. Candies, chocolate, and other sweets are also off limits, as they are high in calories and sugar. Eating high calorie foods like these facilitates weight gain, which will slow down the process of losing weight.  

Since the Endomorph diet is designed to help those with a low metabolism, eating these foods will have the opposite effect, making your metabolism slow even more. Cakes and other bakery foods are off limits, because they are loaded with calories that can cause weight gain. It is better to replace these foods with other healthy proteins, such as nuts. Cashews are especially effective in curbing appetite, because of their high protein content. 

Overall, the Endomorph diet is just as effective, if not more effective than some other diets. The main difference with the Endomorph diet is that some foods are more desirable for weight loss. Lean fish, for example, is beneficial because it contains omega-3 fatty acids. However, be aware that fish contains high levels of mercury that can cause birth defects in an unborn child. For that reason, pregnant women should avoid fish for the duration of their pregnancy. 

It is also beneficial to do cardiovascular exercises on the Endomorph diet. These exercises can create a calorie deficit that makes it easier to lose weight. Running is a cardiovascular exercise with many benefits. It helps aid weight loss, because burning more calories than you consume can help you lose weight. Other activities that promote loss include high intensity interval training or HIIT. With HIIT, you do interval training. You may engage in periods of high intensity exercise, then do low intensity exercise. Steady State Training or SST is good, because you can have longer sessions of exercise. Then, you can scale back to low intensity exercise.

When used together, the foods and exercises needed for the Endomorph diet can lead to weight loss when they are used in tandem. 

7 Sources

Nu Image Medical has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

https://pubmed.ncbi.nlm.nih.gov/11199249/

https://www.simplypsychology.org/sheldon-constitutional-theory-somatotyping.html

https://www.everydayhealth.com/diet-nutrition/endomorph-diet/

https://www.healthline.com/health/food-nutrition/endomorph-diet#diet

https://www.everydayhealth.com/diet-nutrition/endomorph-diet/

https://www.medicalnewstoday.com/articles/325577#endomorph-exercises

https://pubmed.ncbi.nlm.nih.gov/30019766/


This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.