Find Out What's the Ideal Diet for Your Body Type
Have you noticed that you tend to accumulate fat in a certain part of your body? Did you try your best friend’s ideal diet and it didn’t work? This is because you may have overlooked one thing; everyone doesn’t all gain weight in the same way.
We’ll tell you more about this topic that has caught the interest of several people recently. So, ready to find out more? Let’s get to it!
The ideal diet for your body type
Some people say each body type should have a specific diet. Thus, it’s easier to keep it healthy and fit. How easy, isn’t it?
The American psychologist William Herbert Sheldon classified the body into three types:
Generally speaking, the idea is that each body type has a particular temperament (somatotype) and physical traits that make it more prone to some issues than others.
Because of this, identifying the type of body is one of the keys to achieving successful diets and adapting them to the needs of each person.
Ectomorph or “tube-type” body
One of the main characteristics of this type of body is that it’s thin. Furthermore, this group includes those who have difficulty gaining weight .
It is important to consult the doctor to rule out any medical condition. Although generally, the body is low in fat, it has difficulties gaining muscle mass.
The ideal diet, in this case, is one consisting of the following proportions of food groups:
- Carbohydrates: 55%
- Protein: 25%
- Fat: 20%
So, if you belong to this group, it’s important you include these in your diet:
- Olive oil
- Lean meats
- Dairy and eggs
- Whole grains
- Vegetables and fruits (avocado)
Ectomorphs should do little cardiovascular activity when exercising. Instead, they should focus on muscle development movements. Exercises with weights or of high physical exigency are ideal to mold the figure and to increase size.
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Mesomorph body or “apple shape”
Women with a mesomorphic body, also known as an “apple-shaped body,” aren’t necessarily obese. This is because a drawback is that fat tends to accumulate in the waist area. Therefore, w hen gaining weight, this situation causes those annoying “love handles” that are formed in the abdominal region.
The ideal diet for women in this category should be composed of:
- Carbohydrates: 40%
- Proteins: 30%
- Fat: 30%
So, if you belong to this group try to include in your diet:
- Fruits and vegetables
- Lean meats
- Low-fat dairy
- Nuts and seeds
- Whole grains and legumes
Also, you must avoid:
- Refined flour
- Soft drinks or sugary drinks
- Fried and canned foods
- Scrap or processed food
Some say that mesomorphs are “genetically lucky” because it’s easier for them to maintain their figure. However, it’s essential to supplement the diet with regular exercise, since, like any person, muscles require work and strengthening.
Endomorph or “pear-like body”
Those belonging to this category are characterized by having a slow metabolism. Furthermore, they’re people with a tendency to suffer from being overweight, obese, and other metabolic difficulties. Therefore, it’s advisable to reduce your consumption of calories.
So, if you’re part of this group try to include the following in your daily diet:
- Healthy fats, such as olive oil and avocado
- Fruits and vegetables rich in water
- Whole grains
- Lean meats and fish
Reduce to the maximum and, as far as possible, avoid:
- Food rich in sodium
- Junk food and processed food
- Sugary drinks or soft drinks
- Sweets and bakery products
To supplement the diet, endomorphs should spend about 30 minutes per day on moderate-rate aerobics.
- Firstly, walking, jogging, or biking are some of the activities that are ideal to help the balance body weight
- Once you start losing weight, it’s good to start including strength exercises, two or three times a week
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Everybody’s ideal diet is different
It’s clear that not all bodies are the same and don’t have the same needs. For example, a sedentary person doesn’t need to eat the same as a person preparing to become an Olympic athlete.
Now, does that mean there’s an ideal diet for every body type? No. Actually, what it means is that each person has a different set of needs, depending on several factors, such as health status, lifestyle, family history, etc.
Therefore, knowing what’s right for each type of body is a question that should be found out by health and nutrition professionals.
While receiving your doctor’s or nutritionist’s indications, many people consider they can resort -punctually- to diet models, so that they can improve their life habits, little by little.
If you want to lose weight or simply keep in shape, remember that the best thing to do is to consult your doctor and follow their instructions so you can follow the ideal diet for you and not put your health at risk.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
Sillero, M. (2010). Composición Corporal. Nutrición y Dietética.
Sánchez, R. M., Galvis, G., & Victoriano, P. F. (2003). Relacion Entre Caracteristicas Del Tracto Digestivo Y Los Habitos Alimentarios De Peces Del Rio Yucao, Sistema Del Rio Meta (Colombia). Gayana (Concepción). https://doi.org/10.4067/S0717-65382003000100010
FAO. (2015). Macronutrientes y micronutrientes. Organización de Las Naciones Unidas Para La Alimentación y La Agricultura.