Diet of the day: Body Type Diet Endomorph.
What is Body type?
The approach was defined by an American psychologist, William Herbert Sheldon, in the 1940s who used the terms we still use today, there are 3 body types Ectomorph, Mesomorph and Endomorph. Or you could be an even mixture between 2.
Do you know your body type?
Find out your body type here https://bit.ly/3sZKGVq
In the last blog I spoke about what body types are and their meanings. The focus was on Ectomorph Today will be talking about the average Endomorph diet.
Quoted from the above website; Endomorph: “Because they have a medium to large bone structure and have more body fat than the other types, women who are endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy, or round. Endomorphs usually have narrow shoulders and wider hips and carry any excess weight in the lower abdomen, hips, and thighs. It’s often challenging for them to lose weight, but with the right diet and training approach, it can be done.”
A Endomorph generally has a slower metabolism so nutrition wise you would look to get 40% of your daily calories from carbohydrates, this might seem less than you are used to. 30% from protein (this might seem more than you are used to) and 30% from healthy fats. If you are carrying extra weight Endomorph’s can sustain a calories deficit from 300-500 less calories a day, which will force your body to use your stored fat as energy to go about your day without feeling too tired in fact you will feel less tired if you eat often and make wholefood choices making sure in every meal and snack all 3 macro’s are present.
Drink to shrink! Water is super important the sum to find out if you are getting enough is times your bodyweight in pounds by 0.015 and the answer is = Litres of water to drink a day, Our bodies are made up of around 70% water and we need to keep that topped up to work at its optimum level for brain function, immune function and to fat flush. The good news is if we lose weight, we have to drink less water!
Carbohydrates are a major macronutrient source for energy. There are 3 components of carbs found in foods which are fibre, starch and sugar. Complex Carbs have more fibre and are slower to digest and much healthier for you than simple carbohydrates which comes from cows’ milk, raw sugars, corn syrups, glucose, fructose and fruit juice concentrate. Having complex carbs in your diet and having a lot less of the simple carbs is scientifically proven to take away type 2 diabetes and therefore have a positive impact on your overall health and gut bacteria.
Here is a example of what a recommended Endomorph diet might look like and here is the pie chart from my fitness pal of macros of the below foods listed. Please talk to us at the desk to find our your resting BMR so you know what is the right calories to consume for you at this time.
So whatever your calories are try to stick to 40% carbs 30% fats and 30% Protein. The below example if based on Bob he needs 1550 calories for energy going about his normal day on a calorie deficit of -500 calories.
Your calories could be different depending on your activity levels, body size, weight & gender.
Bob’s day as follows:
7am Breakfast: 3 egg white omelette with Onken natural set yogurt 50g and blueberries 1 cup
213 calories, 29g carbs, 1.7g Fat, 17.1 gram protein
10 AM Snack: Herbalife Protein bar and apple
235 calories, 41 carbs, 4 Fat, 10.5 protein
1pm Lunch Chicken breast broccoli and brown rice 100g
335 calories, 34.7 carbs, 1g Fat, 34.4 protein
3.30 PM Snack: 40g Smoked Salmon, 4tsp cottage cheese on 2 original Riveta
157 calories, 14.4, 1.2 carbs, 4.7 fat, 13g protein
6.30 Dinner 100 Filet steak with big Mediterranean vegetable salad with chickpeas
591 calories, 66 carbs, 37.5 fat, 30g protein
TOTAL 1550 calories, 173.9 carbs 50.5g fat, 105g protein.
Written by Liz Jabourian