Endomorph Meal Plan: The Best Diet For Your Somatotype

How to Choose The Best Diet For You?

You may have noticed that some people find it easier to lose weight than others. Some only eat a veggie salad and a piece of bread and still manage to gain weight, while others can afford to gobble down an entire pizza and flush it down with a glass of coke still keeping their body in tip top shape. So, if people are so different, how can one find a diet that would definitely work for them personally? Although it is impossible to find a universal diet that would be equally as effective for everyone, some diets were designed specifically for people with certain body types. Such an approach to dieting may be especially beneficial for endomorphs since they often find it difficult to lose weight no matter what diet they choose. If you are an endomorph and your goal is to slim down, read on to find out more about an endomorph meal plan that can help you reach your desired weight.

The Concept of Body Types

The first person to come up with the idea of somatotypes or body types was William H. Sheldon in the 1940s. According to him, there are three main somatotypes: endomorph, ectomorph, and mesomorph.

People with an endomorph body type have thick and large bones and are predisposed to fat storage. They often struggle to shed pounds.

Ectomorph somatotype is characterized by lean and long physique and faster metabolism, which makes it difficult for them to gain weight.

Mesomorphs are believed to possess the best features of the previous two somatotypes because they can easily lose weight and gain muscle.

There also are people with a combination of body types, with one dominant somatotype, such as ecto-endomorphs, and endo-ectomorphs.

You can find a customized meal plan that would fit you like a glove in the BetterMe app. You won’t have to worry about anything since the app also provides you with a personalized workout plan, a calorie, water, and walking tracker.

The Endomorph Somatotype

Let’s take a closer look at the endomorph body type. This somatotype is characterized by the following features:

  • Slow metabolism
  • Wide waistline
  • A tendency to deposit fat
  • Thicker and larger physique
  • Smaller upper body with most weight in the belly
  • Little muscle definition
  • Softer and rounder body

People with an endomorph body type tend to gain weight even if they stick to the same diet as the other two somatotypes because they are predisposed to fat deposition. The excess fat is usually stored around the major body organs and is called visceral fat. It can affect insulin resistance, causing problems with your cells reacting to the insulin produced by your pancreas, and messing with your blood sugar levels.

Another factor that makes it more difficult for endomorphs to lose weight is that they have slower resting metabolism due to a small amount of muscles.

Endomorph Meal Plan

So, as you can see, an endomorph meal plan should help you solve the problem of insulin resistance, which contributes to the problem of a higher body fat composition, making endomorphs store more glucose as fat. Since a reduction in carb intake can improve insulin function, it is recommended that endomorphs follow a low-carb diet that creates an adequate caloric deficit, such as the paleo diet. It is a low-carb, high-protein, and high-fat diet that involves mostly the consumption of fruits, vegetables, meat, fish, nuts, seeds, and healthy oils.

Besides figuring out what you should eat, it is extremely important to know what you cut back on. Here is a list of foods to avoid when following an endomorph meal plan:

  • White bread, pasta, rice, and bagels
  • Sweets and desserts
  • Baked goods and cakes
  • Sugary drinks and alcohol
  • Refined cereals
  • Heavily processed or fried foods
  • High-fat dairy products
  • Red meat
  • Cooking oils with a lot of saturated fat
  • Salty foods

How to Boost Your Weight Loss With The Help Of An Endomorph Meal Plan?

Here are some tips to help you boost your weight loss progress if you are an endomorph:

  • Eat more fruits and veggies

It is general knowledge that those who are trying to slim down should include more greens into their diet. Fruits and vegetables are the best food choices for a weight loss diet since they are relatively low in calories while being filled to the brim with various essential nutrients, including vitamins, minerals, and fiber, which prolongs your feeling of fullness.

  • Make sure your diet includes plenty of protein

Proteins are essential for the proper functioning of your body. They promote muscle growth, and like fiber, prolong the feeling of satiety which is very beneficial if you want to slim down. Besides that, it takes more energy to process this macronutrient, so your body burns 30% of its calories by sole digestion.

  • Cycle your macronutrients

As you know, endomorphs should reduce their consumption of carbs, but each macronutrient is essential for your body, so, instead of drastically cutting your carb intake, opt for healthy carb options, like those present in fruits, vegetables, whole grains, and legumes. If you are cycling carbs, then have a small amount when you are inactive, and have more of that macronutrient when you are active.

You can also orient by the recommended macro ratio, which is 35% of calories from protein, 35% from fat, and 30% from carbs.

  • Increase your level of physical activity

You can boost your weight loss results by increasing your level of physical activity. Regular workouts will add to your caloric deficit and help you grow muscle mass, which promotes faster metabolism. The best workout options for endomorphs are cardio and resistance training.

You can sculpt your perfect body using the BetterMe app. It is easy, all you need is to stick to the healthy meal plan and customized workout plan.


Choosing the right diet for you may be extremely difficult, especially if you tend to struggle with weight loss. If you have experienced such a problem, then an endomorph meal plan may be exactly what you need. All you need is to reduce your carb intake, create a caloric deficit and perform regular workouts. However, before starting to follow any new nutritional or workout plan, make sure to consult with a specialist.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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