Endomorph Diet Plan

How to Lose Fat When You’re Naturally Overweight

Does it seem like you have a harder time losing weight than other people? When you do lose weight do you gain it back easily?

If this resonates with you, then you probably have an endomorph body type. And that makes losing weight and keeping it off more difficult for you.

Fortunately, I’m going to outline a specific endomorph diet plan. You’ll learn how to work with your body to lose weight. Then keep the weight off even when you stop dieting.

In This Article:

  • Take the Endomorph Body Type Quiz

  • 4 Ways Endomorphs Can Eat to Lose Weight

  • Get Your Personalized Endomorph Diet Plan

endomorph diet plan

What is an Endomorph Body Type?

First, let’s figure out if you have an endomorph body type. As you may know, endomorph is one of three body types which also include ectomorph and mesomorph. Most people are a blend of two body types with one being dominant.

endomorph body type quiz

Take the Body Type Quiz

Endomorphs are people who are naturally heavier. Generally they have wider frames with shorter limbs.

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.

However, there is good news. It turns out you can change this programming and reset your body weight set point. And that’s the key to lose weight and keep it off.

It all starts with what you eat.

The Endomorph Diet Plan

As you’ve heard countless times, diet and exercise are all it takes to lose weight. In reality, it’s much more complex than that.

This complexity is due to variation in hormones between body types. And it’s important to realize that these hormones control everything from appetite to body weight.

In addition to body type, diet has a significant effect on these critical hormones. Therefore, you can use nutrition to take control of your body weight.

To that end, there are 4 aspects of the endomorph diet plan that transform your body. I’ve listed them here in the form of the most commonly asked questions.

1. What Should Endomorphs Eat?

2. How Many Calories Should an Endomorph Eat?

3. Is Carb Cycling Good for Endomorphs?

4. How Do Endomorphs Increase Metabolism?

Next, I’ll answer each of these questions and give you a personalized plan to transform your body.

1. Best Foods for Endomorph Diet

In bodybuilding nutrition, your food choices are the easiest way to improve your results. For endomorphs, choosing healthy foods is even more important.

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, and wild fish
  • Lean protein – white meat poultry, eggs, grass fed beef, and nuts/seeds
  • 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

16 Foods for Your Healthy Grocery List

2. Endomorph Calorie Intake

Of course, you know that a calorie deficit is required to lose weight. But endomorphs have a harder time finding the right calorie balance.

Often endomorphs undereat in effort to lose stubborn weight. Over time this results in metabolic damage and hormone imbalances which make you crave foods and store more fat.

Why Calorie Deficit Diets Fail

The solution is to find a calorie target that results in weight loss without going so far that you damage your metabolism.

First, you need to figure out exactly how many calories you burn in a day. This is a combination of calories burned at rest (BMR), normal activity like walking around, and exercise. Otherwise known as TDEE (total daily energy expenditure).

Find Out How Many Calories You Burn

From there, you can find your ideal calorie deficit. Large enough that you lose significant body fat. But not so large that your metabolism slows down.

Use the Weight Loss Calculator to Find Your Ideal Calorie Target

3. Carb Cycling for Endomorphs

After you find your calorie target, the next aspect of the endomorph diet plan 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 fat.

As a result, endomorphs sometimes turn to extreme low carb diets like keto. While a ketogenic diet can work in the short term, it’s hard to sustain and has other drawbacks.

Keto Diet Drawbacks

A better solution is alternating your carb intake to improve your body’s ability to burn fat for fuel. Also known as carb cycling.

At first this may sound coutnerintuitive. How can varying carb intake effect your ability to burn fat for energy?

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 using carbs and fat as 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 in the turned up position. So they have a harder time burning fat for energy. This stuck knob is called insulin resistance.

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

In this way, consistent carb cycling increases your insulin sensitivy so you can burn both fat and carbs more efficiently.

Free Carb Cycling Calculator

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 get the desired result. In this case, using varied calorie intake to prevent hunger and metabolic damage.

For an endomorph diet, my recommendation is to 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. Thereby reducing the unwanted metabolic changes.

Plan Your Refeed Day

Get Your Personalized Endomorph Diet Plan PDF

You may be feeling a little overwhelmed with all this information. And at a loss for how to put it to use in your daily diet plan.

With a personalized meal plan from Nutritioneering you get a nutrition plan that includes all 4 aspects of the ectomorph diet. This means you get healthy food options and an ideal calorie target. As well as an easy to follow carb cycling plan that includes refeed days.

Click the button below to customize your endomorph diet plan and get started right now!

Customize Your Plan

About the Author

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

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