Understanding The Endomorph Diet

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The purpose of this post is to give you relevant, specific diet information for the endomorph.  So many diets are generic and do not take into consideration that every one of us is unique with different body types.

What will work for one person might not work for another.  This is even truer when it comes to dieting.  For example, a diet that is higher in carbs will not work as well as it will for the ectomorph.

You need to limit your carbs and stick to the slower burning ones.  Especially in the evening.  Choosing the right carbs is essential to your success.

Paying close attention to your carbohydrate levels and manipulating them effectively will help you to successfully lose fat. The typical “cookie cutter” type of program will not take these needs into consideration.

Once you have your specific variables in place you will be on your way to getting the body you have always wanted.  It might take a little bit of extra work but it can be accomplished!

They key is eating right for your specific body type no matter what your goal is.  If you do the wrong thing you will only be spinning your wheels no matter how hard you try.

You might have been told all of your life to just accept things the way they are.  The good news is that you don’t have to do that!

All you need is a little research, a plan, and then a way to put that plan into action.  So feel free to start exploring the info below so you can get started now!

The information in this post contains exactly what you need to know and each section builds upon the rest.  Take your time and take notes if you need to.

I have gathered this information from the most reliable sources and they are some of the most powerful techniques you will find.  I use them when constructing my own programs.

Above all else, take action!  Even if you apply a little bit of information at a time you will be on your way to getting your dream body now.  You only live once.

Now go for it!

Characteristics of the Endomorph

Of all the three different body types the endomorph will have the most difficulty losing fat.  Ironically, endomorphs can gain muscle rather quickly.

Endomorphs are characterized by their pear shaped body and often larger frame.  They are much more efficient at storing calories while having a slower metabolism.

It might even appear on the surface that an endomorph can just look at food and gain weight.  It will take greater effort to get into shape but it can be done.

The term was coined in the 1940′s by American psychologist Herbert Sheldon.  He first used his findings to try and associate body types with human temperament types.

While the psychological findings are a little outdated they do come in handy when assessing different body types in relation to health and fitness.  Once you know your type you can gear your diet and exercise toward your particular type.

There is a stereotype that endomorphs are slow and lazy and is even sometimes portrayed in the media.  This is far from the truth.  In fact, a lot of endomorphs often work harder to try and get into shape than the ectomorph or mesomorph.

No one is one hundred percent one body type or another.  However, a closer examination can often tell you which type you are.

Do you have any of these traits?

  • Difficulty losing fat
  • Round and soft body
  • Slow metabolism
  • Pear shaped physique
  • Often sleepy
  •  Underdeveloped muscle
  •  Weight loss is very slow

If you can start identifying with a lot of these characteristics then you might be an endomoprh.  For comparison, famous endomorphs include Danny DeVito, Jack Black, Kevin James, Oprah Winfrey, Kate Winslet and Marilyn Monroe.

Once you identify that you do lean more to be endomorphic in nature you can then adjust your diet and exercise accordingly.  This will be a great aid in your ability to lose body fat.

You do not have to be overweight but you will have to work a little harder.  While this doesn’t seem fair it must be accepted.

The good news though is that it is not impossible!  You simply have to be more strict and focused to achieve your dream body.

Endomorph Diet and the Metabolism

Make no mistake about it – you are what you eat.  And everything you put into your mouth either helps you or hurts you.

The endomorph diet must utilize every metabolism boosting strategy there is in order to achieve success.  That will create momentum like a giant snowball rolling down a hill.

The hardest part is the beginning.  Once you get started and keep going you will eventually hit a tipping point.  That is the point where all of your work starts paying off and you get in the zone.

Eat Smaller Meals

It all starts with smaller meals.  This is the most common yet most underused way to speed up your metabolism.

Three meals a day simply won’t cut it.  Four is better but once you start hitting five or six meals you will start noticing much better results.

Going without food for too long sends messages to your body that you are starving.  Your body doesn’t know that you are dieting!

Therefore it is beneficial to be eating smaller more frequent meals every two or three hours.

Increase Your Protein Consumption

There is a term called the thermic effect of food.  In plain English it means that certain foods burn more calories because they require more energy to digest them.

Protein is the macronutrient with the highest thermic effect.  It is much higher than carbohydrates and fats.  Focus on eating foods that are higher in protein.

Protein rich foods also help to fight hunger which is extremely important when trying to lose fat.  Not only that but it also solves the problem of eating too many carbohydrates.

Protein is also builds muscle which is essential for a faster metabolism.  The more muscle you can keep while dieting the better.

Some good, lean protein sources consist of:

  •     Chicken and turkey breast
  •     Egg whites and the occasional yolk
  •     Fish
  •     Low fat dairy products
  •     Protein powder

Drink More Water

Did you know that water actually speeds up your metabolism?  I bet you didn’t know that!

One of the primary functions of the liver is to help out the kidneys deal with toxins.  If not enough water is consumed your liver will be working overtime helping the kidneys.

The liver is responsible for burning fat!  This is another way you can use to speed up your metabolism.

Water also helps to fight hunger and it has no calories.  It will also help to keep you hydrated resulting in more energy.

Essential Fatty Acids

It seems like a paradox but you can actually lose fat by eating fat.  I am talking about healthy fats not those toxic trans fats.

Essential fatty acids will aid in the fat loss process and also give you more energy.  You can get them from flaxseed oil, almonds and walnuts, salmon, lean meats, eggs and dark green leafy vegetables.

If you prefer you can just add some flaxseed oil to a protein drink to supplement your EFA’s.  As long as it is included.

Doing the things in this article will give you a firm foundation and your metabolism the boost that it needs.  Although exercise is important, when it comes to losing fat diet will be the biggest factor that will determine your success.

Insulin and the Endomorph Diet

Next to metabolism, carbohydrate sensitivity is a huge issue for the endomorph.  Getting this right can mean the difference between success and failure.

First of all let’s be clear.  I am not talking about a zero carbohydrate diet.  That is just insanity.  You will end up in a very bad mood with absolutely no energy at all.

Any type of diet that drops one whole macronutrient from your program is not a balanced one and is usually a fad.  It is always best to make healthy decisions and not only think of short term gains.

Slow Absorbing Carbohydrates

The endomorph is usually very sensitive to carbohydrates.  You want to eat carbohydrates that are absorbed slowly into your system.

That way you won’t get a huge insulin spike resulting in greater fat storage.  Here are some examples of some slow absorbing carbs:

  •     Oatmeal
  •     Brown rice
  •     Whole wheat bread
  •     Bran cereal
  •     Whole wheat pasta
  •     Vegetables and fruit

Now that you know which carbohydrates are good to eat you can take this one step further by choosing how you eat them.  This will aid fat loss even further.

Eat Carbs and Protein Together

Protein will slow down the time it takes carbohydrates to hit your bloodstream.  This is extremely beneficial for the endomorph.

For example, instead of eating only toast in the morning have an egg to go along with it.  Then the carbs will be absorbed even slower.

Endomorphs do not metabolize sugar that fast therefore too many insulin spikes will result in greater fat storage.  The less insulin spikes you have the better it will be in terms of fat loss.

So always remember to eat your meals with a source of protein and slow digesting carbs combined.

Carbohydrate Tapering

You can eat the majority of your carbohydrates in the day while slowly decreasing them in the evening.  Your metabolism is slower while you are sleeping.

Doing this will have your body burning fat at maximum levels.  You could have oatmeal in the morning, whole wheat bread for lunch, a little brown rice for dinner and vegetables in the evening.

Your last meal could be something like a tuna salad.  Vegetables like lettuce, cucumbers and tomatoes are great for burning fat and won’t trigger a large insulin spike.

In fact, you could say that they have negative calories.  It takes more energy to digest these vegetables than the actual amount of calories they contain.

When you construct your nutritional plan it is vital to keep these tips in mind.  It is important to have every advantage possible when trying to diet as an endomorph.

Combining the successful manipulation of carbohydrates along with techniques to speed up your metabolism is a sure fire way to success.  All it takes is planning along with dedication.

It might also help if you wrote some of these considerations down for future reference.  That way everything will be easier to remember and apply.  Being organized is key!

Endomorph Diet Considerations

We have already established that you need to go above and beyond the call of duty when it comes to constructing your diet.  Particularly when relating to carbohydrates and the metabolism.

The more things you modify the greater your results will be.  And the more compliant you are to your diet the faster you will reach your goal.

Here is a concise list of the things you need to do in order to create synergy:

  •     Drink plenty of water
  •     Eat five to six meals per day
  •     Never skip meals
  •     Lower your overall fat and carbohydrate intake
  •     Eat higher protein foods
  •     Eat more fiber and other slow absorbing carbohydrates
  •     Avoid processed foods
  •     Limit cheat meals to once per week
  •     Eat healthy fats
  •     Count your calories to avoid guessing

If you do all of these things at the same time you cannot help but succeed.  You must also combine your diet with exercise too for maximum results.

Regarding processed foods here is one word of caution.  Stay away from processed foods that claim to be low in fat!

The fat might be lower but they make up for it with carbohydrates.  And they are usually in the form of simple sugars.

Most processed foods are like that.  They are heavily marketed with attractive packaging but there are tons of things in them that will hold back your progress.

Which do you think is better, chicken breast you buy in a package and prepare yourself or chicken breast in the form of lunch meat?  The less chemicals and additives you take in the better off you will be.

You should also take your time if this is new to you.  Adding too many variables or radically changing your diet all at once will be too much of a shock to your system.

It takes time to gain fat and it will take time to lose it.  If you are used to eating 4000 calories a day don’t drastically cut them down to 1500.

When a person does that they will normally quit in a short period of time.  The first thing you should do is to quit eating junk period.

You will probably start seeing results just from that alone.  If you are eating things like cakes, cookies, ice cream and doughnuts on a regular basis you will drop pounds just by cutting them out of your diet.

Once you get used to this you can then start cutting things out like pizza, french fries and other fast foods.  Then you can start introducing the variables listed in this article.

It really depends on how determined you are.  Some are able to jump into a stricter nutritional program while others cannot.

Sometimes you need to do a little experimentation and find out what works for you.  Then once get a system down you just need to be consistent with it and go full steam ahead.

When you get a system perfected that gives you good results it is always best to record it so you can look back on it later.

Sample Endomorph Diet Plans

Once you learn the fundamentals of a sound nutritional program it is time to start constructing an actual meal plan.  Endomorph diet plans can vary widely depending on which foods you prefer.

For example, some people hate vegetables so it would not be in your best interest to include a lot of vegetables hoping that you will like them.  A few of them here and there is okay but don’t go overboard.

You could save them for your last meal and then earlier in the day you can include other good carbohydrate sources.

Sample Endomorph Diet Plan 1

Meal 1

  •     2 scrambled eggs
  •     2 whole wheat toast

Meal 2

  •     Protein shake

Meal 3

  •     3/4 cup of brown rice
  •     4 ounces of chicken breast

Meal 4

  •     Turkey sandwich

Meal 5

  •     Stir fry with veggies and extra lean ground beef

Meal 6

  •     Tuna salad

Sample Endomorph Diet Plan 2

Meal 1

  •     3/4 cup of oatmeal
  •     4 egg white omelet
  •     1 cup of skim milk

Meal 2

  •     Low fat cheese on 6 whole wheat crackers

Meal 3

  •     2 chicken sandwiches on whole wheat bread

Meal 4

  •     Whole wheat pasta with extra lean ground beef

Meal 5

  •     2/3 cup of bran cereal with skim milk

Meal 6

  •     Protein Shake

I hope that these examples give you some ideas of not only what to eat but how the foods are combined and ordered.  You then adjust the quantities to suit your daily requirements.

If you are really serious about dieting as an endomorph and want really tasty recipes catered to your body type you should check out Metabolic Cooking by Karine Losier and Dave Ruel.

Their cookbook offers 250 fat torching recipes that will help make eating enjoyable while losing fat at the same time.  They also teach you how to create meal plans catered to your OWN specific needs.  Click here to learn more.


No article on nutrition would be complete without mentioning supplements along with the role they play.  There are pros and cons to using nutritional supplements.

The first thing worth mentioning is that supplements do not contain any magical properties regardless of what the ads claim.  The ads are designed to get you to buy them.

Supplements should be used for convenience only.  Eating 5 – 6 smaller meals each day can be difficult.  Having 1 – 2 protein shakes a day can help you make things easier.

Protein shakes are much better than protein bars.  Protein bars taste good but they also contain a lot of sugar.  Think of them as glorified chocolate bars or candy in disguise.

A good multivitamin is a also a great idea.  It is mostly for insurance.

I hope that this post has been not only been informative but practical as well.  If you have any questions simply leave a comment below.