Back to the routine sounds like heaven for most of us… it means getting back to your trusted diet and exercise routine or perhaps it might signal fresh starts and new beginnings? Yes… new year new you and all that but it doesn’t have to be a drastic change. All you need to do is figure out what works for you and what doesn’t. Personalising your nutrition plan is the way things are going lately since – let’s face it-…there is no one-size-fits-all! The Endomorph diet is one way of doing that! Not exactly a very new concept but for some reason it has regained some of its hype in 2019 …it was among the top googled diets of 2019 … so what exactly is an endomorph diet and is it for you??
People were categorised according to three basic body types depending on their body composition and build. Ectomorphs are long and lean and they don’t gain fat easily and same goes for muscle. Mesomorphs are the athletic types, while endomorphs are the “round and soft” people who struggle with a high fat percentage and may carry more weight around their abdomen, thighs, and upper arms. They also have slower metabolisms which hinders their efforts at losing weight…. famous endomorphs are Beyoncé, Sophia Vergara, and Marilyn Monroe.
What is the endomorph diet?
Endomorphs are usually sensitive to carbohydrates and insulin which means that their bodies are quick to convert carbohydrates into sugars which can then be stored as fat. Needless to mention that this increases risks of a raised fat percentage and the risk of diabetes. And should you suspect that you’re an endomorph this means that you should take it easy on processed refined carbohydrates such as bread, cereal, sweets and the likes. Take your carbohydrate fix from unrefined grains such as quinoa and rice. You might want to consider a paleo-style diet and you also may want to follow the below percentages as a general guideline.
- Nonstarchy Vegetables such as leafy greens, cabbage, bell peppers, cucumbers, asparagus and tomatoes
- Starchy Vegetables such as sweet potatoes and carrots
- Fruits as in apples, berries, pears, and citrusy fruits
- Healthy Fats such as nuts and seeds, olive oils, avocado and avocado oil
- Proteins such as salmon, eggs, and poultry
- Dairy such as yogurt and cheese
- Whole Grains including quinoa, millet, brown rice, and oats
- Beans and Lentils
We are clearly not the experts here but many nutritional experts are somewhat hesitant to accept the fact that certain diets work for certain body types. Some also believe that it’s perhaps presumptuous to assume that endomorphs are most likely to be insulin resistant without evidence of blood work. And since this should be a low-calorie diet (the recommended intake should be between 1,300 to 1,500 calories) it is considered too restrictive. And it is believed that a 40% protein and fat intake should be taken in combination with a lot of endurance training. On the other hand, it is believed that the recommended foods work well with most people; everyone can benefit from reducing their intake of refined carbohydrates for example.
It seems that there is no backed evidence for eating based on your body type but the general consensus seems to lead towards the benefits of an endomorph diet. It is loaded with healthy carbs, fats and proteins and can benefit just about anyone. You can try it and see how it works for you while doing some tweaks here and there but better yet you should consult with a registered dietician or a nutritional expert who can expertly recommend a tailored approach that is specific to your needs and requirements.