The Endomorph Diet

How to Lose Fat When You’re Naturally Overweight

Do you have a hard time losing weight? And do you gain weight easily?

Then you’re not alone, because 3 out of 5 people are endomorphs. This body type makes losing weight and keeping it off more difficult for you.

Fortunately, I’m going to outline a specific endomorph diet. You’ll learn how to work with your body to lose weight.

In This Article:

  • Find Out If You Have the Endomorph Body Type

  • 4 Easy Dietary Strategies for Endomorphs to Lose Weight

  • Get Your Personalized Endomorph Diet Plan

endomorph diet plan

What is an Endomorph Body Type?

As you may know, there are 3 body types named ectomorph, mesomorph, and endomporph.

Interestingly, 2/3 of people are a blend of body types. And 60% of people have endomorph traits.

endomorph diet body types ranked

Body type distribution based on results from 16,593 individuals.

Endomorphs are naturally heavier and tend to have wider frames.

More importantly, an endomorph’s body is programmed to maintain a higher weight than other people. As a result, it’s easier to gain weight and harder to lose it.

endomorph body type quiz

While you can’t change your body type, you can change your body’s programming. And that’s the key to lose weight and keep it off.

It all starts with what you eat.

The Endomorph Diet

Simply moving more and eating less doesn’t help you lose weight. For endomorphs, it’s much more complex than that due to hormones that control appetite and body weight.

However, research suggests that diet affects these hormones. Therefore, you can use nutrition to take control of your weight.

To that end, there are 4 aspects of the endomorph diet that can help transform your body.

1. Food Choices

2. Calorie Intake

3. Carb Cycling

4. Metabolic Confusion

1. What Should Endomorphs Eat?

Food choices are the easiest way to improve your fitness results. Here are some foods to include in the endomorph diet – as well as some to avoid.

Foods to Include

  • Healthy fats – olive oil, coconut oil (MCTs), avocado, wild fish, nuts or seeds
  • Lean protein – white meat poultry, eggs, grass fed beef
  • High fiber carbohydrates – vegetables, sweet potatoes, and moderate amounts of fruit

Foods to Avoid

  • Trans fat and excess saturated fat – butter and dairy
  • Processed or industrial farmed protein – deli meat and grain fed beef
  • Sugar and highly processed carbohydrates – sweets, soda, and pastries

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2. How Many Calories Should An Endomorph Eat?

Of course, you must be in a calorie deficit to lose weight. But endomorphs have a harder time finding the right calorie balance.

Often endomorphs undereat in effort to lose stubborn weight. But chronic calorie restriction results in metabolic damage and hormone imbalances.

As a result you get irresistible cravings and store more fat when you indulge.

endomorph diet calorie deficit

The solution is to find your ideal calorie deficit. Large enough that you lose significant body fat. But not so large that your metabolism slows down.

Endomorphs already have a slower metabolism, so it’s important to take this into account when calculating your calorie target.

Find Your Ideal Calorie Target

3. Is Carb Cycling Good for Endomorphs?

After you find your calorie target, the next aspect of the endomorph diet is macronutrient ratios – specifically carbs and fat.

Usually endomorphs have a complex relationship with carbs. Your body tells you to eat them, but when you do, it seems like you gain weight.

As a result, endomorphs sometimes turn to extreme low carb diets like keto. While it can work in the short term, there are drawbacks to the ketogenic diet.

A better solution is carb cycling. In other words, alternating your carb intake to improve your body’s ability to burn fat for fuel.

To explain, consider your metabolism as flexible. Like a hybrid car that can run on gas or electricity, your body can run on carbs or fat. Carb cycling is simply a tool to increase this metabolic flexibility.

Metabolic flexibility is the ability to switch between carbs and fat as an energy source.

Now imagine there’s a knob that allows you to adjust between carbs and fat for fuel. This knob is called insulin.

insulin knob

When insulin is “turned up” your body burns more carbs and less fat. Conversely, you burn more fat when insulin is “turned down”.

For endomorphs, the insulin knob is sometimes stuck on carbs, making it harder to burn fat. This stuck knob is called insulin resistance.

Fortunately, a few low carb days turns insulin down and you begin burning fat. Then, with the intentional reintroduction of carbs, the knob works better than it did before.

In this way, repeated carb cycling increases your insulin sensitivity. So you burn both fat and carbs more efficiently.

Get Your Carb Cycling Plan

4. Metabolic Confusion in the Endomorph Diet

As I mentioned, your metabolism is flexible and adaptable. Not only with regards to fuel selection, but also energy expenditure and hormone balance. And it’s not always favorable.

For example, your metabolism slows down in order to conserve energy when you consistently eat fewer calories than you burn. In addition, hunger hormones increase when you lose a significant amount of fat.

One tactic to mitigate these unwanted changes is called metabolic confusion. There are many interpretations of this idea, but the premise is the same. Basically you mix up your calorie intake to “trick” your body into burning more fat.

Bear in mind that you’re not actually fooling your body. Nor should you have the mindset of working against your body. Instead, we’re working with our body’s natural mechanisms to prevent metabolic damage and hunger.

On the endomorph diet, you should break the low calorie cycle with a weekly high calorie day. Also called a refeed day.

By intentionally increasing calories you signal to your body that it is not in a prolonged calorie drought.

How to Use a Refeed Day to Lose More Weight

Get Your Personalized Endomorph Diet Plan

You may be feeling overwhelmed with all this information. Or confused about how to use it in your daily routine.

That’s where your personalized nutrition plan comes in. It includes all 4 aspects of the endomorph diet.

Such as a mobile friendly grocery checklist. As well as an easy to follow carb cycling plan with refeed days.

Plus you can even get custom recipes designed to fit your macros (with Premium). So you don’t have to count calories!

See The Endomorph Diet Plan

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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