Endomorph Diet: What is it? Foods to Eat, Foods to Avoid

  • Medical Reviewer: Dany Paul Baby, MD
Medically Reviewed on 7/19/2022

What is an endomorph diet?

Endomorphs have a higher body fat percentage with less muscle mass than other somatypes. The endomorph diet contains healthy fats, fruits, vegetables, proteins, high fiber foods, and unrefined carbohydrates.
Endomorphs have a higher body fat percentage with less muscle mass than other somatypes. The endomorph diet contains healthy fats, fruits, vegetables, proteins, high fiber foods, and unrefined carbohydrates.

You have probably heard of eating and living according to your body type. Whether you are an endomorph, mesomorph, or ectomorph, it can be confusing to choose the right food. People have different diets and nutritional requirements. Also, different body types call for different methods of exercise. Here’s what you need to know about the endomorph body type and diet.

American physician and psychologist William H. Sheldon categorized human bodies into three different types:

  • Mesomorphs (compact and muscular)
  • Ectomorphs (tall and slim)
  • Endomorphs (short and wide)

Based on his research, Sheldon concluded that everyone has an inherited body type (somatotype) that determines whether they appear leaner, heavier, or somewhere in the middle. This appearance is based on their skeletal frame and body structure. Since people inherit body types, achieving weight loss and fitness goals requires following an individualized plan.

An endomorph diet is intended for a person with the endomorph body type.

Endomorphs have a higher body fat percentage with less muscle mass than other somatypes. They appear to be heavier and rounder. However, they are not always obese. If you have an endomorphic body, you may also be more sensitive to calorie consumption than someone with another body type. 

For most endomorphs, excess fat frequently collects around the waist area in the form of visceral fat. This body fat can cause insulin resistance in some people. Insulin resistance occurs when your cells have difficulty responding to the insulin your pancreas produces, affecting your blood glucose levels. 

People with endomorphic bodies may find it challenging to follow diet and exercise plans. They may have a general desire for food, comfort, and relaxation. They may also be more sedentary because they have a larger build and carry excess weight. 

In addition, endomorphs may experience a challenge when trying to gain muscle mass. The reason that excess body fat causes the hormone estrogen to be released. The resulting increase in estrogen levels tends to lower levels of muscle-building hormones like testosterone.

Diet for the endomorph body type

If you are endomorphic, you are advised to observe a diet that includes a variety of the following:

  • Healthy fats
  • Proteins
  • Fruits
  • Vegetables
  • High fiber foods
  • Unrefined carbohydrates

This body type is sensitive to carbs and insulin. 

Insulin is a hormone that allows glucose from the blood to enter cells. As a result, endomorphs should limit or avoid eating carbohydrate-dense food, particularly refined carbs like white bread and sugar. Carbohydrate-rich foods release sugar into your blood, causing fluctuation in blood sugar levels. 

Also, your body is more likely to store these carbohydrates as fat rather than use them for energy. Out of the three body types, endomorphs are more likely to store excess calories as fat. This is why an endomorphic diet should consist of low-calorie foods.

Nutrient-rich foods you can eat include:

  • Dairy items with low fat, such as low-fat milk, yogurt, and cheeses
  • Poultry (chicken and turkey) 
  • Most types of fish, particularly fatty fish 
  • Non-tropical vegetable cooking oils, especially olive, canola, and avocado oil
  • Non-tropical nuts, such as almonds, hazelnuts, and walnuts
  • High fiber foods, including unprocessed and whole grains
  • Egg yolks and whites

You do not, however, have to forgo carbohydrates. Carbohydrates are a great energy source, which, when cut, may lead some people to experience weariness. A low-carb diet, if taken too far, can also cause gastrointestinal issues. 

The key is to choose the right carbs. Concentrate on carbohydrates like vegetables, legumes, whole grains, and fruits. 

Lowering the number of carbs in your meals can enhance insulin function within a day. It is also an excellent method to minimize your risk of prediabetes. Furthermore, because fat burns fewer calories than muscle, an endomorph’s metabolism is likely to be slower than that of a naturally muscular mesomorph. Therefore you will want to eat fewer calories at the start of the diet when your body carries the most fat.

Proponents of the endomorph diet claim that it can assist persons with this body type in losing weight and improving their health in other ways. Indeed, potential health issues are the most difficult hurdle for endomorphs. Being a bit heavier is probably an inherited trait. Among the somatypes, many persons with type 2 diabetes are likely endomorphs.

Even if you are overweight, it is crucial to analyze where you carry excess fat. If you have it around your hips, thighs, and buttocks (pear shape), you have fewer risk factors for metabolic disease than someone who stores fat in their core (apple shape). Being wide at the waistline, inactive, and insulin resistance are all risk factors for metabolic syndrome, which raises your risk of heart disease and stroke.


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Challenges of an endomorph diet

Aside from the absence of information on the endomorph diet and body type diets in general, this eating plan can present some problems that may be unbearable for some people. Telling someone to eat less bread, rice, pasta, crackers, and potatoes is simple. But putting the rule into reality can be tough, especially if you are used to eating this way. This may make it more challenging for some people to keep to the endomorph diet. 

In conclusion, regular physical activity is just as vital as a healthy diet. Cardio exercises will help you burn calories effectively. Begin with low to moderate-intensity cardio at least three to five times weekly for half an hour or depending on your fitness level. After adapting to this regimen, you can upgrade to bodyweight exercises such as push-ups and planks to improve muscle mass.

Health Solutions From Our Sponsors

Medically Reviewed on 7/19/2022

The American Council on Exercise: "How to Eat & Workout for an Endomorph Body Type."

Harvard T.H. Chan: "Types of Fat."

The National Academy of Sports Medicine: "BODY TYPES: HOW TO TRAIN & DIET FOR YOUR BODY TYPE."

The National Institute of Diabetes and Digestive and Kidney Diseases: "Insulin Resistance & Prediabetes."