The Endomorph Diet

How to Lose Fat When You’re Naturally Overweight

Do you gain weight easily and have a hard time losing it? Well, it could be due to your body type.

And you’re not alone, because 3 out of 5 people have the endomorph body type. This makes losing weight and keeping it off more difficult for you.

The solution is to work with your body to lose weight. Which is why I’m going to outline an endomorph diet specifically for your body type.

What is an Endomorph Body Type?

As you may know, there are 3 body types called ectomorph, mesomorph, and endomorph. Each one is like a category that describes your natural body weight and composition.

For example, ectomorphs are people who are naturally light and skinny. While endomorphs tend to be heavier and store more fat. Mesomorphs are in the middle.

endomorph diet - body types

However, body types are more like a spectrum. So there’s a good chance you don’t fit into one category.

In fact, 2 out of 3 people fall in between body types. Also known as ecto-meso and endo-meso.

endomorph diet body type quiz results

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With this in mind, 64.1% of people are either endomorph or endo-meso. So there’s a good chance this information is for you!

While you can’t change your body type, you can transform the way your body looks. And it all starts with what and when you eat.

The Endomorph Diet

For endomorphs, certain hormones that affect appetite and weight make dieting much more complex. The good news is, research suggests that diet affects these hormones.

Therefore, you can take control of your weight with proper nutrition. 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 an 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.

Related: Endomorph Calorie Deficit Calculator

With my calorie calculators, you’ll get your ideal calorie target. Whether your goal is to burn fat or build lean muscle.

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 this 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 that your metabolism is 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, also called insulin resistance. And this is one reason it’s harder to burn fat.

Fortunately, a low carb day 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.

Related: 5 Awesome Benefits of Carb Cycling

endomorph diet carb cycling

4. Metabolic Confusion in the Endomorph Diet

As I mentioned, your metabolism is flexible and adapts over time. Not only with regards to fuel selection, but also energy expenditure and hormone balance. Which isn’t always a good thing.

For example, your metabolism slows down in order to conserve energy when you consistently eat fewer calories than you burn. In addition, hunger hormones like leptin and ghrelin get out of whack when your weight changes.

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 it. Instead, you’re working with your 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.

endomorph diet metabolic confusion

In summary, the endomorph diet is about 4 key things:

1. Eat healthy fats, lean protein, and plenty of fiber
2. Make sure you know your body type specific calorie target
3. Cycle carbs with your activity level
4. Include periodic high calorie days to “confuse” your metabolism

Personalized Endomorph Diet Plan

Wow, that’s a lot to take in! And you may feel a little confused by all this information. But don’t worry, you can get a plan that takes care of all this for you!

To get your custom Endomorph Diet Plan all you have to do is answer a few questions. Then you’ll get a personalized meal plan based on your body type, lifestyle, and goals.

Including a custom menu and recipes, there’s no calorie or macro counting required! Plus you can add goal-specific workouts to help you burn fat and build lean muscle.

bodybuilding meal plan
  • Transform your body with goal-specific calories & macros
  • Easily plan meals with a daily menu built around your schedule
  • Simplify meal prep with delicious recipes formulated to fit your macros
  • Make better food choices with a grocery list right on your phone
Customize Your Plan

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