Excess Weight Bothering You? Try the Endomorph Diet

Updated on February 7th, 2020
Endomorph diet

Body types are classified into three different types based on the percentage of body mass: slimmer, heavier, and one that falls in between the two. An endomorph is an individual whose body has a higher percentage of fat as compared to muscle mass. Generally, women tend to have a higher amount of fat than men, with men needing 3% of their fat for functioning, while women need 12%.

Endomorphs are more sensitive to an increase in calorie intake as compared to the other body types. As a result, endomorphs must keep a close eye on their calorie intake to make sure that they don’t consume more calories than they can burn.

Benefits of an Endomorph Diet

An endomorph diet is said to have several benefits, given the fact that this body type alone sets the foundation for several health risks. Some of these benefits include:

  1. Prevents the body from gaining excess weight, which is one of the major factors that lead to various health risks, such as strokes and heart disease, among others.
  2. Following such a diet can also lead to healthier eating, which is further beneficial in increasing insulin sensitivity and losing fat from wherever accumulated.
  3. A healthier diet means that your body is even more energetic than it was before, without a reserve of body fat.

Endomorphs are one of three body types, the other two being ectomorphs and mesomorphs.

Foods to Incorporate in an Endomorph Diet

1. Meat and Fish

fish meat

Meats like salmon and chicken are an ideal inclusion in an endomorph diet as they provide the body with the amount of protein it needs to supply it with energy for its day to day tasks.

Meat and fish like chicken and salmon can be included in your diet in a variety of ways. You can eat them in the form of salads, grill them, or include them in curries.

Make sure to include either salmon or chicken in at least one meal every day. This will ensure that you get the necessary amount of protein on a daily basis. An ideal amount of chicken would be at least 200 grams of chicken breast per meal.

[ Read: Paleo Diet Benefits ]

2. Dairy

Dairy is yet another way of fulfilling your body’s daily protein requirement and other crucial nutrients such as calcium(1). Yogurt is an excellent option to include in your daily diet. Toned milk is an ideal option as well, not only because it provides a good dose of protein and calcium, but it also contains a lesser amount of fat as compared to full-fat milk.

You can drink plain milk, or opt for flavoring to improve the taste. Yogurt can also be eaten plain, unsweetened yogurt, or add sugar to it. You could also opt for flavored yogurt.

Drink at least two cups or glasses of milk a day to ensure that your body gets sufficient protein and calcium. Consume at least one bowl of yogurt every day.

[ Read: Benefits of Greek Yogurt ]

3. Fruits

Fresh Fruits health

Fruits are an excellent way to include a variety of nutrients in your diet. They help prevent gaining extra calories and avoid fat reserves. Berries, apples, and pears are packed with nutrients such as vitamins C(2) and K and are also said to be beneficial for weight loss.

You can eat fruits in the morning, or add to cereals. Alternatively, you can even make a fruit salad and add some spices to make it a lot more flavourful.

Eat at least one apple or pear a day, along with a few berries to ensure an adequate intake of vitamins.

[ Read: Fruits for Weight Loss ]

4. Vegetables

Vegetables are an indispensable part of your daily diet, especially if you aim to lose weight and remain energetic throughout the day. They provide the body with nutrients that meats and dairy usually cannot, and are thus crucial to a healthy lifestyle. Zucchini, tomatoes, and leafy greens are excellent examples of nutrient-packed vegetables.

You can add vegetables to curry, salad, or include them in pasta and other recipes.

Make sure to include a sufficient quantity of vegetables in at least two meals every day to ensure a balanced intake of nutrients.

[ Read: Green Leafy Vegetable Benefits ]

7 Day Meal Plan

Day 1

Breakfast: Cottage cheese and almonds

Lunch: Stir-fried vegetables and chicken with brown rice

Dinner: Salmon salad and an avocado

Day 2

Breakfast: Two scrambled eggs and spinach

Lunch: Kale salad with bell peppers and salmon

Dinner: Grilled chicken breast with zucchini noodles

Day 3

Breakfast: 3-egg omelet with tomatoes, onions, and spinach

Lunch: Grilled chicken salad with beans, tomatoes, and bell peppers

Dinner: Grilled fish with a broccoli salad

Day 4

Breakfast: Smoothie with berries, yogurt, and almond milk

Lunch: Chicken and avocado sandwich

Dinner: Steak with mashed potatoes

Day 5

Breakfast: Omelette with spinach and avocados

Lunch: Green chicken curry with quinoa

Dinner: Sweet potato salad with spinach and broccoli

Day 6

Breakfast: Two hard-boiled eggs with avocados and blueberries

Lunch: Chicken salad with sundried tomatoes and broccoli

Dinner: Smoked salmon with a side of veggies

Day 7

Breakfast: Greek yogurt with apples, pears, and berries

Lunch: Kidney beans and quinoa

Dinner: Chicken and veggie wraps

Endomorphs tend to put on more weight due to a slower metabolism as compared to ectomorphs and mesomorphs.

Closing Thoughts

Endomorphs need to ensure that they burn more calories than they consume, and thus, the meal plan will prove to be helpful in keeping this in check. However, it is crucial that this routine also is combined with an exercise routine in order to burn the excess fat that’s present in the body and achieve a healthier lifestyle.

[ Read: Superfoods for Weight Loss ]


1. Will an endomorph diet be really restrictive?

No, an endomorph diet doesn’t have to be restrictive at all. All you need to do is consume low-fat versions of the food you consume in your daily routine.

2. Can I have a cheat day?

Yes, absolutely! After a week-long of diligently following a healthier routine, you can give yourself a “Sunday off” to eat whatever you want.

3. What exercises can I do to supplement this diet?

Pushups, squats, and HIIT are ideal for supplementing this diet and increasing the pace of the weight loss process.

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