When it comes to body types it is necessary that each type requires a different diet plan whether it’s ectomorph, mesomorph, endomorph, or a blend of two body types. Understanding what your body type needs will help you to plan a diet for you when starting your journey of being healthier and will make it easier for you whether you want to lose or gain weight.
In this article, you will learn how to plan a diet that will suit your body type perfectly and will guarantee fast results.
Before you start reading this article, learn more about body types in detail.
PLAN A DIET FOR ECTOMORPHS:
I always start with Ectomorphs because they’re the ones that most feel that it’s kind of hard for them to gain weight or to gain muscle mass, and I can tell you that it’s way easier than you think if you can just understand your body well.
Ectomorphs with their great insulin sensitivity make them convert carbs into glucose and clear it out of their blood easily. This is called “carb tolerance,” which means ectomorphs do better on high-carb diets than an average overweight person.
It’s best for Ectomorphs to take meals that are:
For Ectomorphs who are sub-15%, body fat should take meals with 8g carbs, 4.3g protein, and 1g fat per kg of their body weight on training days and take 7g of carbs on rest days.
Also, Ectomorphs should try to take multiple meals throughout the day since their energy highly depends on their carb intake which means they should eat like 5 to 6 times a day.
Another important thing is that they need to make sure that they reached their minimum protein intake so their muscles can recover from exercise or all progress will be lost.
PLAN A DIET FOR MESOMORPHS:
For Mesomorphs building muscles is quite easy and losing fat is also easy, they can eat any healthy food and still be a good choice for their diet since they tend to have good insulin sensitivity.
So it’s recommended for mesomorphs to eat at least 1,500 calories daily with meals that are:
But if the goal is to lose weight, Mesomorphs might want to cut the carb intake down to 2g per kg of body weight and eat more protein and fat instead.
For Mesomorphs who are sub-15%, body fat should take meals with 6g carbs, 4g protein, and 1.2g fat per kg of their body weight on training days and take 5g of carbs on rest days. Also when reducing carbs, healthy fats will make it up without risking insulin sensitivity that can make you store fat.
PLAN A DIET FOR ENDOMORPHS:
Since Endomorphs tend to be carbohydrate and insulin sensitive, they have a greater propensity for energy storage. But this can also mean a lower carbohydrate tolerance. So Endomorphs can do best on a higher fat and protein intake with a well-controlled carbohydrate intake. With that being said Endomorphs can either take equal distributions of macronutrients in their meal, something like:
or they can reduce the amount of carbs and increase their fat and protein intake:
Endomorphs who are sub-15% body fat should take meals with 2.5g carbs, 3.5g protein, and 1.3g fat per kg of their body weight on training days and take 2g of carbs on rest days. And because Endomorphs are susceptible to gain fat on a high carb diet, they should start with low carbs and only increase them if progress stalls.
If you’re looking for effective results to gain muscle mass, lose weight to simply stay fit you must plan a diet that will work with your body type, if you’re an Endomorpth and you go on a diet that was designed for Mesomorphs you won’t see any results even if you stick to that diet and keep training for months. So learn about your body type and plan a diet that will suit you well and you will be amazed by the results in a short period of time.