Steer clear from refined sugars and carbs such as sweeteners, bread, and starches. Opt for healthier complex carbs such as whole-wheat bread and brown rice, along with high-fiber vegetables. Proteins and healthy fat can also help with controlling cravings and maintaining muscle mass. Special diets such as low-carb and keto diets may be effective for endomorphs.
Combination body types
More often than not, people actually have a combination of two somatotypes. This may seem to make things more complicated, but it goes to show that dividing people into three broad categories is not enough. There are no set rules when it comes to the diet breakdowns for any of the body types, more so when it comes to the combination types.
For a starting point, determine from which body types you have overlapping qualities. If there is a type that you share more qualities with, consider this type your main or dominant somatotype. Start with the recommended calorie breakdowns for that type and tweak the values as necessary with help from your doctor or registered dietitian.
For example, if you are a endo-mesomorph, you may be able to get away with a few more servings of healthy carbs than a pure endomorph. On the other hand, an ecto-endomorph will need to find the right balance between carbs and protein. This will depend on the amount of strength training and level of insulin resistance present.
Is the body type diet really effective?
The body type diet can definitely work when done correctly: If your goal is to gain weight then you need to have a calorie surplus, while the opposite is true if you want to lose weight. Like any diet, the number of calories and macronutrients depends on your current activity level, metabolic rate, body composition, age, sex, and many other factors.
Eating for your body type will not hurt your chances of getting your dream body, just as long as the diet is well-balanced and can sustain you throughout the day. A so-called “cheat day” shouldn’t cause much trouble either.
Regardless of your body type, if you have any underlying conditions such as diabetes, cardiovascular disease, or dyslipidemia, these can affect your diet and exercise goals. In addition, if you have a hormonal imbalance condition such as PCOS or are taking pills with hormones, these can affect your body composition.
In conclusion, knowing your body type and eating for your type have their benefits. But to ensure that your body type diet is effective, it’s best to avoid going to extremes in order to lose or gain weight in order to improve your body composition. In addition, exercise and proper nutrition are necessary. Therefore, be sure to consult your doctor before starting any new diet or exercise program. For more information about the right diet for your individual needs, talk to a registered dietitian.
Learn more about Special Diets here.