The Ectomorph, Mesomorph And Endomorph Sample Diet Plan

No single diet or exercise program is a perfect fit for everyone.

Your individual body type plays a critical role in determining which meal plan and food choices will help optimize weight loss. 

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There are three main body types, and each one is pre-determined by your genetic makeup.

Each body type burns fat and gains muscle at varying rates. Below, we will discuss each body type, and which foods are recommended for optimal fat loss.




Image credit: thehealthyhomeeconomist.com 

Somatotypes - the concept of various body types of 3 Tissue layers: 

Ectoderm
Mesoderm
Endoderm

After years of careful study a list of characteristics for each body type. They are as follows:

Ectomorph - generally have very little muscle, little body fat, and are tall and lean. They often have a difficult time gaining and maintaining weight.

A small frame, long, thin limbs and small joints characterize ectomorphs.

Endomorph - have a tendency to gain weight easily, have lots of body fat, and lots of muscle mass.

They typically have a heavier shape, although they may not be overweight. Endomorphs have wide shoulders and hips with short limbs and larger joints.

Mesomorph - are strong, athletic and solid.

They can both gain and lose weight with little to no effort. Mesomorphs generally have shoulders that are wider than their hips, with large bones and a medium build.

Nutrition

Each body type can gain or lose weight easily, depending on what and when they eat. Because each type metabolizes "fats", "proteins" and "carbohydrates" differently, careful attention must be paid to which percentage of each one of these types of foods is being eaten.

By eating the correct foods for your body type, you can train your metabolism to function at optimal levels, which will increase your energy and keep body fat percentages at a healthy level.

These foods will also help fuel muscle growth, which in turn will give you a more toned, shapely figure.

The metabolic typing diet recommends the following nutritional guidelines for each body type:

Endomorphs generally have a sluggish metabolism, and should eat several small meals throughout the day, roughly 2 to 3 hours apart.

This body type’s diet plan should be comprised of 45 percent high quality protein, 30 percent complex carbohydrates, and 25 percent healthy fats.

Simple carbohydrates and all types of sugars (except berries) should be avoided.

Mesomorphs typically gain weight easily, and should avoid fatty foods and refined carbohydrates.

Their nutritional blueprint should consist of 45 percent complex carbohydrates, 35 percent high quality protein and 20 percent healthy fats.

Three small meals per day with an occasional snack are recommended.

Ectomorphs generally find it difficult to gain weight, and generally do well with three larger meals and a few snacks per day.

This body type should avoid trying to gain weight by consuming fatty foods, and instead focus on complex carbohydrates.

Ideal nutrition for an ectomorph consists of 55 percent complex carbohydrates, 30 percent high quality protein and 15 percent "healthy fat". 

Sample diet plans

Now that we have discussed the varying body types and how their metabolisms differ, we will look at a sample diet plan for each one based on the nutritional guidelines outlined above.

Ectomorph Diet

This body type should concentrate on foods such as nuts, olive oil, lean proteins, fish, complex carbohydrates, fruits, vegetables and beans.

Breakfast
1 serving instant oatmeal
1 banana
4 ounces orange juice 

 
Snack
1 slice of sprout bread
1 serving of peanut butter
Lunch
sandwich made with 2 slices whole-grain bread, 1 teaspoon low-fat mayonnaise, 2 ounces lean deli meat, 1 slice reduced fat cheese, tomato and lettuce
1 celery stalk
5 baby carrots
one half cup grapes 

Dinner
4 ounces grilled salmon
one half cup cooked brown rice
1 small beet topped with 1 tablespoon of olive oil
1 cup green salad with 1 tablespoon vinaigrette dressing 

Mesomorph Hour Glass Diet

This body type should concentrate on healthy fats such as avocado and olive oil, and limit their carbohydrate intake.
Breakfast 

1 egg, scrambled with 2 tablespoons mozzarella cheese and one fourth cup spinach
1 ounce ham
1 slice whole-wheat toast with one half teaspoon pure butter

Snack
small apple with 1 tablespoon peanut butter 

Lunch
salad made with 2 cups mixed greens, one hard-boiled egg, 1 ounce avocado, 2 ounces cooked skinless chicken breast, 2 tablespoons reduced fat Italian vinaigrette and 1 tablespoon reduced fat feta cheese
6 whole grain crackers

Dinner
3 ounces shrimp/seafood
1/4 small pumpkin with 1 tablespoon sour cream
one half cup steamed broccoli drizzled with 1 teaspoon olive oil 

Endomorph Pear Shape Diet

This body type should concentrate on a low fat, low calorie type diet that is also low in carbohydrates.

Breakfast
Omelet made with 2 eggs and one fourth cup each chopped bell pepper, mushrooms and shredded mozzarella cheese
1 chicken sausage
Green Salad 

Snack
one fourth cup each almonds and raisins 

Lunch
1 cup black bean soup
salad made with 2 cups spinach, 1 sliced hard-boiled egg, one fourth cup sliced mushrooms, 1 chopped slice of turkey bacon, 2 tablespoons vinaigrette dressing
1 slice whole-wheat bread with one half teaspoon of pure butter 

Dinner
4 ounces grilled boneless, skinless chicken breast, topped with one fourth cup diced tomatoes and one half cup string beans
1 cup broccoli
1 cup salad spinach with 1 tablespoon low-fat dressing and 2 tablespoons shredded low-fat cheese
1 slice of whole grain bread

By following the above nutritional guidelines, you can optimize fat burn, feed your muscles, and achieve the best possible results for your own unique body type.

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