Endomorph diet: The how, what and why
There’s always a person in a group, who eats a lot and doesn’t have to worry about getting fat. If your group doesn’t have a person like that, chances are you might be the one! This usually happens because they have a faster metabolism rate. Meanwhile, the others who usually have a large frame with narrow shoulders on top and wide hips on the bottom are known to have an endomorph body type. The endomorph body has a higher percentage of body fat and a very little muscle definition.
In order to follow a diet which is suitable for your body type, you need to follow strict guidelines on the kind of food that you can eat, along with a certain lifestyle and a proper body clock. Whereas, the suggestions given above will not drastically reduce your calorie intake but in a long-term diet plan to gradually shed weight in a healthy way. According to the American Council of Exercise, you should abide this formula while planning your daily diets which should comprise of:
30 percent carbohydrates
35 percent protein
35 percent fat
If you can recognize yourself as an endomorph, and you are looking to gain muscle strength and lose the extra weight, you will have to exercise and follow a special diet to program your body into increasing your metabolism. In order to boost your metabolism rate you should consider the following suggestions:
– Eat Plenty of Protein: Consuming more protein can not only boost your metabolism but can also help you to eat less food. As your metabolism rate increases, the calories that you burn will have more impact on the fat than that with a slower metabolism. Cottage Cheese, Walnuts, Broccoli, Olive Oil, etc are some of the delicious high protein foods that are available to you.
– Carbs are Important: Avoiding carbs is not a good idea. They are an excellent source of energy for your body. Not consuming carbs from your diet can lead to easy fatigue and it can lower your performance levels. Limiting your intake of carbohydrates is a good idea. Sometimes, when the carb intake is too low, it can also lead to gastrointestinal problems and ketosis. It is important to choose the right kind of carbs which will help your body – such as starchy vegetables like potatoes, whole grains, and fruits.
– Fruits: Fruits will always be a healthy addition to any diet program. For people who are carb-sensitive, should eat fruits in moderation. It contains vital nutrients for your well-being and maintenance of your body. Fruits are rich in potassium which will reduce the risk of heart disease and strokes. They come as a valuable element in an endomorph diet helping boost the metabolism rate.
– Portion Control: Controlling your calorie intake during every meal is also equally important to reduce body fat as an endomorph. This restricts your excessive calorie consumption. It usually leads you to eat ~400 fewer calories than you normally would consume.
It should be noted that, because endomorphs have a harder time shredding the body fat, dieting alone may not be enough to fit back in those jeans. Regular exercising should also be a part of your daily routine. An effective fitness plan for endomorphs includes a combination of weight training and cardio exercises.
It took you more than one day to put on the extra weight, it will also take you more than one day to lose it. It is very easy to give up when you don’t see instant results. It seems like your efforts don’t pay off. But, understanding your body type and then following a diet and fitness plan around it would certainly make things a little easier for you. You were born with a certain body type, don’t let the universe decide – how fabulous you can be.
Omkar Kulkarni is a self-proclaimed art appreciator, a certified film reviewer and someone’s favorite human being.