Endomorph diet plan

Endomorph diet plan : What to eat


What is an endomorph diet plan?

For many of us, weight loss is as easy as eating the right foods and some exercise and we’re good to go. But as we learn more, we realize that there’s much more to that. One consideration we often overlook is our body types.


Some people can get away with eating pretty much anything they would like daily. While for some of us it takes a few bites of the same fried foods and we’re suddenly gaining weight.


This type of body is known as an endomorph body type. It is usually categorized by a slow metabolism. This means your body is not as forgiving with those extra calories as it tends to store them as fat. So how can an endomorph lose weight for good?


When it comes to weight loss, the focus for endomorphs should be on choosing the right weight loss foods to eat and exercise effectively to burn fat. However, to better understand this body type, we have to understand all the other body types or what is known as somatotypes.

endomorph diet plan

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The 3-body types

In 1940, American psychologist William Sheldon under his study of the theory of personality came up with this classification. Also known as somatotypes, he was able to classify human body types under three different categories.


1. Ectomorph

This body type tends to be long and lean. They have a fast metabolism that makes it hard for them to gain weight or build muscle. A good example is world-class marathon runners.


Their fast metabolism allows them to get away with eating almost anything. They can eat just as much or even more and still not gain weight.


2. Mesomorph

This body type is the perfect blend of ectomorphs and endomorphs. They’re naturally well built with defined muscles. No gym workouts are required here. They can gain weight and lose it just as easily.


endomorph body type


3. Endomorph

This body type tends to be very curvy with fuller, round figures. As they carry most weight on the lower parts of the body, they do struggle with weight loss. In addition, they have a very slow metabolism so they tend to gain weight very easily.


Of all the body types, they have to be most mindful of what they eat as they can’t get away with eating just anything. If you’re an endomorph like me, you might be wondering what does this means for you?


That’s what we will focus on in this article, what foods to eat and what foods you should avoid something you can also learn with a healthy weight loss program. In addition, we will also focus on the best weight loss exercise routines for endomorphs.


Endomorph diet plan PDF

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Endomorph diet plan pdf


How to lose weight as an endomorph

We now know that the endomorph body type tends to gain weight first but struggles to lose it. However, that is not to mean all is doomed. For an endomorph who wants to lose weight fast, the focus should be on knowing the best foods to eat, foods to avoid, and how to exercise effectively.

Endomorph diet plan

Because endomorphs tend to be sensitive to carbohydrates, their best diet should be full of protein, healthy fats with the right type of carbohydrates. In addition, due to the slow metabolism, excess carbohydrates are more likely to be stored as fat. So portion control is also key.


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1. Eat protein-rich foods.

An endomorph diet should include protein-rich foods at every mealtime. Starting with breakfast, choose high protein foods such as an egg omelet rather than sugar-filled breakfast cereals.


Protein is one of the most important macronutrients for weight loss as it keeps you full for longer. In addition, it has been shown to boost metabolism. Good high protein foods to consider are;

1. Lean beef

2. Lean cuts of poultry

3. Heart-healthy seafood such as salmon, tuna.

4. Eggs

5. High protein snacks such as cottage cheese and Greek yogurt

Eat healthy fats

2. Enjoy some healthy fats

Contrary to popular belief, healthy fats don’t make you fat. They can be a wonderful addition to an endomorph diet plan as healthy fats such as avocado can actually help reduce cravings and appetite. Consider;

    • Olive oil
    • Coconut oil
    • Nuts such as almonds, walnuts, and hazelnut.


3. Best carbohydrates to eat

Cutting out carbohydrates might not always be possible. Instead, you should choose your carbs wisely.


Opt for unrefined whole grains rather than refined options for the best nutrition. Choose foods such as;

    • High fiber legumes: Chickpeas, beans, split peas lentils
    • Vegetables: Spinach, kale, broccoli
    • Starchy vegetables: Sweet potatoes, carrots, yams, potatoes
    • Eat fruit but in moderation.


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What foods should Endomorph avoid?

Because the endomorph body type has a slow metabolism, excess carbohydrates tend to end up being stored as fat rather than used for energy. You want to avoid simple carbohydrates as much as you can and focus on complex carbohydrates. Avoid foods such as;

1. White bread, pasta, white rice

2. Baked treats such as cakes and cookies

3. High sugar chocolates, candies, and sweets

4. Sugar filled beverages such as sodas, energy drinks, and sports drinks

5. Fried foods


Endomorph meal plan

According to the American council of exercise, an endomorph should have an even distribution of all macronutrients in all their meal. This means that your plate should have at least;

  • 35% full of protein-rich foods
  • 35% full of healthy fats
  • 30% full of carbohydrates

Even with this in mind, practicing portion control, it’s one of the best weight loss tips you can use with an endomorph diet plan. Aim to eat at least 200- 500 calories less than you normally would.


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Endomorph diet plan- breakfast food


Endomorph breakfast 

Day 1: Mixed vegetable omelet with avocado slices.

Day 2: Cottage cheese topped with berries and almonds.

Day 3: Tomato, spinach, and peppers omelet with blueberries

Day 4: Greek yogurt breakfast smoothie.

Day 5: Hard-boiled eggs served with coffee or tea.

Day 6: Cottage cheese topped with berries and almonds.

Day 7: Greek yogurt breakfast smoothie


Endomorph lunch

Day 1: Brown rice stir-fry with chicken.

Day 2: Mediterranean-style garbanzo bean salad with tomatoes, onions, olives, and vegetables.

Day 3: Avocado tuna salad with chickpeas.

Day 4: Chipotle-style chicken lettuce wraps.

Day 5: Shrimp stir fry with broccoli and bell peppers.

Day 6: Baked salmon with sauteed vegetables.

Day 7: Shrimp stir-fry with brown rice.


Endomorph dinner

Day 1: Lentil soup served with baked sweet potatoes.

Day 2: Baked salmon with sauteed vegetables.

Day 3: Lentil soup served with baked sweet potatoes.

Day 4: Sweet potato chili.

Day 5: Chipotle-style chicken lettuce wraps.

Day 6: Slow cooker red beans and quinoa soup.

Day 7: Sweet potato chili.


Healthy snack options:  Fruit, protein shake, apple slices with peanut butter, hummus, and veggies. In addition to eating the right weight loss foods, endomorphs can also use weight loss exercises to boost metabolism and burn off extra calories. However, it’s not just about any form of exercise.


Intermittent fasting for endomorph

Intermittent fasting is an eating approach that alternates between periods of fasting and eating. One of the major benefits being that it allows you to cut calories effortlessly for weight loss.


For endomorphs, adapting the intermittent fasting approach can help cut calories effortlessly. With intermittent fasting, you’re forced to go without food for a prolonged period of time without food hence the reduced caloric intake.


Incorporating intermittent fasting can help endomorphs burn stored fats much more easily. To get started with intermittent fasting, you first have to choose your intermittent fasting schedule.

Woman hands on intermittent fasting

You can choose either to start with;

The best intermittent fasting schedule being one you can easily incorporate into your lifestyle. Because intermittent fasting only dictates when to eat and not what to eat.


You want to still base your diet on the endomorph diet plan for the best results.  That means your meals should have an even distribution of all macros even after fasting.


Endomorph workout plan

As endomorphs can build muscle easily yet struggle to lose fat, you want to focus on well-rounded exercises for weight loss. Exercises such as weight training and cardio should be the first options for endomorphs.


Cardio exercise

Cardio exercises are one of the best ways to burn off extra calories. These exercises typically raise your heart rate and will have your breathing harder and faster. These include exercises such as walking, jogging, running, or swimming.


The best way to get the most out of these exercises for weight loss is by incorporating high-intensity interval training. This is where you cycle between periods of intense exercise and recovery.


For example, if you prefer running when you incorporate HIIT, you run as fast as you can for 45 seconds then slow down and recover for 90-seconds. Alternate this cycle for about 30- 45 minutes.

endomorph workouts

Weight training

When it comes to strength training exercises, the focus for endomorphs is on building muscles, burning fat, and increasing metabolism. Because we already know that endomorphs can build muscle, we want to use this to our advantage.


Building muscles helps boost metabolism meaning that even at rest you’ll but fat. For best results, the focus should be on compound exercises. These are exercises such as deadlifts, squats where you’re engaging several muscle groups in your body with high repetitions.


Endomorph workout plan sample

As you start your workout remember the key is to do your sets well. Here are a few guidelines to remember

  •  Choose a weight that’s heavy enough that you feel like you can’t go on after the 8th set
  • Keep your rest periods short for only 20- 60 seconds
  • Finish your workout with 15- 30 minutes of HIIT cardio
  • Aim for 12-  20 repetitions for a total of 3- 5 sets


Day 1: Back/ biceps

  • Pull-ups
  • Deadlifts
  • Bent over barbell row


Day 2: Cardio

  • Running up a flight of stairs
  • Burpees
  • Mountain climbers
  • Cycling


Day 3: Chest/ triceps

  • Incline dumbell press
  • Dumbell incline fly
  • Close grip press-up
  • Cable crossover


Day 4: Cardio

  • Jumping jacks
  • Treadmill
  • Swimming
  • Rowing machine


Day 5: Shoulder/Abs/Calves

  • Arnold press
  • Push press
  • Seated lateral raise
  • Face pull


Day 6: Hams/Glutes/ Quads

  • Bench hip thrust
  • Glute bridge
  • Kettlebell deadlift
  • Cable pull-through


Day 7: Rest


Final Thoughts on the endomorph diet plan

The endomorph body type is characterized by a slow metabolism that tends to gain weight fast but struggles to lose it. However even as this is the case a proper diet and exercise plan can help with weight loss.


An effective endomorph diet plan focuses on having an even distribution of all macronutrients. As this body type tends to convert excess calories into fat fast, it’s best to choose foods wisely.


Incorporating intermittent fasting is also a good way to boost weight loss as it allows the endomorph to burn carbohydrates that would otherwise be stored as fat.


Endomorphs can also benefit from well-rounded weight loss exercises. This involves both cardio and strength training exercises. Combined, this is the best way for endomorph body types to lose weight.

How to lose weight on an endomorph diet plan