Another important aspect of nutrition is the foods you choose to eat. Everyone can benefit from eating a diet consisting of mostly whole foods with minimal processing.
Some websites will have you believe that you can determine your food sensitivities based on your metabolic type. But the truth is, food sensitivities vary greatly between individuals – even within metabolic types.
So your best bet is to stick with whole foods and reduce or cut out foods that don’t agree with you.
The final piece of the nutrition puzzle is when you eat your meals. While this is not significant on its own, it does become important once you dial in the other 3 pieces.
The reason nutrient timing matters is that eating food has an effect on your body’s hormones. For instance, eating carbs increases insulin levels which changes your metabolic state.
For weight loss and endomorphs, in particular, it’s best to keep carbs low most of the day. Except after workouts when insulin helps you recover and rebuild. Keeping insulin low doesn’t require you to fast, just eat small low-carb meals.
For weight gain, especially ectomorphs, eating carbs and protein throughout the day helps you stay in the anabolic window for a longer period.