The shape of your body determines what food choices are right for your diet.
When you look in the mirror (without judgment), what do you see? Do you see long, lanky limbs, a sporty, athletic frame or a bit of a belly?
Knowing what body type you fall under will help you determine what nutrition and exercise plan is best for you. Here’s a breakdown of each body type and what you should consider adding to your plate.
Body Type 1: Ectomorph
If you fall under the ectomorph body types, you have a thin, long and lanky frame. Your bone structure is smaller with shoulders more narrow than your hips. Ectomorphs can handle more carbohydrates since they tend to have trouble gaining weight.
Related: Top 10 Bodyweight Exercises for Fat Loss
Body Type 2: Mesomorph
A mesomorph body type is more muscle-dominant, with a sporty, athletic frame. Mesomorphs tend to develop muscle easily and carry around less fat. If you fall under this category, you’ll have no trouble eating whatever you want and may lose weight easily. On the flipside, you may also gain weight just as easily.
Related: What Are the Best Macronutrients for Fat Loss?
Body Type 3: Endomorph
Endomorphs tend to carry around more body fat than ectomorphs and mesomorphs. Weight is typically carried in your belly, hips and thighs. You may also be more prone to insulin resistance and may need to watch your carbohydrate intake.
If you fall into this category, you should focus on eating fewer carbs and ramping up your intake of protein and fat. Aim for 25-30% of your calories from carbs, 25-30% from protein sources and 40-45% from fat. Additionally, you may benefit from carb cycling—going back and forth between low- and high-carb days.
Typically, your meals should include a palm-sized serving of lean protein, a fist full of veggies, a handful of carbs and 2 thumb-sized servings of fat.
Related: The Real Truth on Proteins, Carbs and Fats
Meal Plan for Ectomorphs
Ectomorphs should aim for a 45-35-20 split of carbs, protein and fat. This means you’ll eat a higher amount of carbs, a moderate amount of protein and a lower amount of fat.
Breakfast: Oatmeal with berries and nut butter (peanut, almond, cashew)
Snack: Protein shake
Lunch: Salad with a variety of chopped veggies, topped with a lean protein source and balsamic vinaigrette
Snack: Apple and almonds
Dinner: Grilled shrimp, chicken or steak with broccoli over brown rice
Meal Plan for Mesomorphs
Mesomorphs should aim for a fairly even split among each macronutrient.
Breakfast: Whole-wheat toast with scrambled eggs and cheese
Snack: Fresh fruit smoothie
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Lunch: Spinach salad with veggies, kidney beans and chickpeas, sunflower seeds and dressing of choice
Snack: Banana, peanut butter and rice cake
Dinner: Lean protein of choice, roasted veggies and a sweet potato
Meal Plan for Endomorphs
If the goal is to shed body fat, endomorphs will want to stick to a 25-25-40 split between carbs, protein and fat.
Breakfast: Scrambled eggs with spinach and tomatoes
Snack: Protein bar or protein shake
Lunch: Roasted turkey or chicken and cheese lettuce wraps
Snack: Veggies and hummus
Dinner: Roasted chicken with zucchini noodles or quinoa
Carbohydrate Tolerance
In addition to your body type, your carbohydrate tolerance plays an important role. Your ability to tolerate carbs is a direct reflection of your activity level. The bottom line: The more active you are, the more carbs you can tolerate in your diet.
High-Carb Tolerance: Ectomorphs generally fit into this category. If you’re really active, working out 5-6 days a week, your carb tolerance may be high. This means you can eat carbs on a regular basis. Just remember, when you increase your carbohydrate intake, you should lower your protein and fat intake.
Moderate-Carb Tolerance: Mesomorphs generally fit into this category. Eat plenty of carbs around your workout. Otherwise, only eat carbs in moderation, with your main focus on lean protein sources, fruits and veggies.
Low-Carb Tolerance: Endomorphs still need carbs, just not as many as ectomorphs and mesomorphs. You should consider intaking carbs around your workout times and cutting back at all other times. Focus the majority of your food choices coming from fruits, veggies, protein and fat.
Takeaway
Consider the diets you’ve tried in the past. Did they make you feel bad? Did you achieve long-term weight loss success?
Most diet plans are so restrictive that once you’re off of them, you gain all the weight back and more. So, if a certain diet made you feel sluggish and starved, it most likely didn’t complement your body type. That’s a telltale sign you should stop dieting all-together and focus on a balanced approach to your health and wellness.
Regular exercise coupled with a healthy diet will help you reach long-term success in a healthy and sustainable way. And understanding your body type and how it impacts your food choices is vital in helping you reach your weight loss goals.
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