Endomorphs often stop losing fat or struggle with fat loss despite being in a caloric deficit. If this sounds familiar, you might be tired of the yo-yo dieting and the frustrations that come with it. Getting your macros right can help you achieve your fat loss goals and maintain your long-term progress. In this guide What are macros and micros, we'll break down what endomorph macros are, how to calculate them, and the unique dietary approaches that can help endomorphs lose fat effectively.
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What is an Endomorph Diet?
Body types, or somatotypes, help explain why some people gain or lose weight more easily than others. American researcher and psychologist William Sheldon introduced the classification of different body types in the 1940s. His research concluded that, based on our skeletal frame and body composition, we each have an inherited body type, or somatotype, that determines whether we’re leaner, heavier, or somewhere in between. Because of this inherited body type, reaching weight loss and fitness goals often requires an individualized program.
Endomorphs have a higher percentage of body fat and muscle mass, although their muscles may not be visible due to their extra weight. They’re often heavier and rounder, but do not necessarily have obesity. Because of their physical makeup, people with endomorph bodies are more sensitive to calorie consumption than people with other body types. Endomorphs may have to carefully watch their food intake to ensure they don’t consume more calories than they burn.
Other characteristics include a larger frame and difficulty losing weight. These characteristics differ from the different body types, ectomorph and mesomorph. People with an ectomorph somatotype have a high metabolism, which means that they tend to be able to eat more and gain little weight. They also have smaller joints, a smaller body size, and a narrower frame. On the other hand, the mesomorph somatotype is between the ectomorph and endomorph. These individuals may have a larger skeletal frame but a lower percentage of body fat. They can typically gain muscle and lose weight easily.
How the Body Type Diet Works and How to Know if You’re an Endomorph
Endomorphs are primarily characterized by their propensity to store fat, wider waistline, and a larger bone structure. Catudal says endomorphs tend to gain weight more easily than ectomorphs and mesomorphs. He says that even when eating a diet similar to another body type, an endomorph tends to hold on to more excess fat. In addition, this excess fat often deposits around the waist. “This visceral body fat hangs out around your organs and is related to insulin resistance,” says Marta Montenegro, a specialist in fitness nutrition based in Miami.
Insulin resistance is when your cells have trouble responding to the insulin your pancreas pumps, ultimately affecting your blood glucose levels. Insulin resistance affects the way your body processes carbohydrates. Accordingly, proponents of the endomorph diet advise limiting these, especially highly processed, refined carbs, which contain fewer nutrients and less dietary fiber than whole grains, says Montenegro. With more body fat, the thinking goes, you’ll also burn fewer calories than a naturally muscular body, like a mesomorph, adds Catudal.
All this means is you’ll have to monitor calories closely according to the diet. Catudal suggests a higher protein intake (40 percent of calories per day), a good amount of fat (40 percent of calories per day), and a lower-carbohydrate diet (20 percent of calories per day), aiming for 1,300 to 1,500 calories per day to start. Maximize carbs and calories, and build volume by eating a lot of fiber-rich veggies. “These are the carbs that will keep you full,” says Catudal. Before adopting a new diet, you should check with a registered dietitian-nutritionist to find the best nutrition plan for your individualized needs.
Endomorph Hybrid Types
You can also have a hybrid body type. “Hybrid body types come from a combination of DNA and bad habits over time,” says Catudal. Some people are skewed meso-endomorphs, which are characterized by larger bodies that are strong but don’t have defined muscles. If that’s you, he recommends a combination of strength training and cardio for exercise, plus a nutrition plan for fat loss.
You could also be a mesomorph or an ectomorph with a larger waist, a figure some people describe as an apple shape. This could put you more at risk for metabolic problems, so Catudal advises watching carbohydrates similarly to the endomorph recommendations below.
Benefits of the Endomorph Diet
Shift Your Body Composition
Endomorphs typically carry more body fat than the other somatotypes. They also gain fat easily and have a harder time losing it. Eating and exercising according to your body type can help address these issues. For endomorphs, this means improving body composition by losing some fat and adding muscle.
Boost Weight Loss
The same goes for weight loss and maintenance. Endomorphs tend to gain weight quickly and lose it slowly. Shifts in how you eat and work out can make it easier to shed pounds or maintain a healthy weight.
Improve Health
Impaired insulin sensitivity in endomorphs puts them at greater risk for blood sugar spikes and health problems. When your body doesn’t control sugar efficiently, you are at a higher risk for metabolic syndrome, type II diabetes, and other chronic health problems. Managing this issue can significantly improve your long-term health and lower the risks of chronic illness.
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Best Endomorph Macros for Fat Loss
Understanding Endomorph Macros for Fat Loss
Endomorphs must create a calorie deficit to shed fat. This process involves reducing calories, which can come from all macronutrients: carbohydrates, protein, and fats. ... Endomorphs typically respond well to a moderately high protein, lower carbohydrate, and higher fat diet.
The Best Endomorph Macros for Fat Loss
Generally, it is recommended that endomorphs get between 30-35% of their calories from protein, 40-45% of their calories from carbohydrates, and 15-20% from fat.
However, for fat loss purposes, in a calorie deficit, I recommend aiming for higher protein to spare muscle, lower carbs, and higher fat to preserve hormone production. Therefore, most of your calories will be cut from carbohydrate sources.
This makes the ratio 35% protein, 25% carbs, and 40% fats.
Foods to Include
Meat and Fish
Fruits and Vegetables
Nuts and Seeds
Grain
Complex starchy carbohydrates
Foods to Avoid
Refined carbohydrates
Foods with added sugar
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How to Know if You're an Endomorph
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2. Physical Traits: What Does An Endomorph Look Like?
Endomorphs often have softer, curvier bodies. They have wider waists and hips, with larger bone structures. Endomorphs also vary in muscle and fat content. They typically have higher levels of both muscle and body fat. Endomorphs store fat predominantly in the hips, thighs, and lower abdomen. This body type is associated with a slower metabolic rate, making it easier to gain weight and harder to lose it.
3. Behavioral and Health Indicators: Do You Fit the Profile?
Endomorphs may find it easy to gain weight but challenging to lose and build muscle. Fat deposits are often found in the lower abdomen, hips, and thighs. It’s common for endomorphs to have characteristics of more than one somatotype, such as a delicate upper body with fat storage in the midsection or hips and thighs.
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Regarding nutrition, it’s easy to get lost in the weeds of dietary science. There are many different terms and metrics to understand; even the most basic food components go by other names. For example, many people don’t know that “macronutrients” (macros for short) can be broken down into “micronutrients” (micros). As you track your endomorph macros for fat loss, remember that nutrients go beyond calories and macros.
Each macro and micro has its unique role in the body and contributes to overall health. For this reason, it’s essential to maintain a balanced diet to ensure you’re getting enough of each nutrient, rather than focusing solely on macros. Understanding the differences between macros and micros can help you reach better health.
Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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