Learn About the Ideal Diet for Your Body Type

01 December, 2019
Knowing what your body type is according to our build will help you choose the most suitable foods and the ideal diet to lose weight effectively.

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 did not work?

Although you may have overlooked it, we don’t all gain weight in the same way.

While it’s true that our habits influence the figure we have, sometimes we may have more difficulty losing weight due to the type of body we inherited from our parents and ancestors.

The American psychologist William Herbert Sheldon classified the body into three types (somatypes): ectomorph, mesomorph and endomorph.

Since then, and according to data from the University of Houston (United States), nutritionists, trainers and doctors have taken this information into account to design individualized nutrition plans.

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 body or “tube type”

Daily Plan to Lose Weight

One of the main characteristics of this type of body is that it is thin. 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.

Ideally, the diet should be composed of:

  • Carbohydrates: 55%
  • Protein: 25%
  • Fat: 20%

Recommended foods

If you belong to this group, it is important that you include in your diet:

  • Vegetables
  • Lean meats
  • Dairy and eggs
  • Vegetables and fruits (avocado)
  • Nuts
  • Olive oil
  • Whole grains

Physical exercise

When doing physical exercise, ectomorphs should do little cardiovascular activity and focus on muscle development movements.

  • Exercises with weights or of high physical exigency are ideal to mold the figure and to increase size.

See also: Natural Remedies for Muscle Cramps

Mesomorph body or “apple shape”

Help to Slim Down

Women with a mesomorphic body, also known as an “apple-shaped body,” are not necessarily obese. Its drawback is that fat tends to accumulate in the waist area.

When gaining weight, this situation causes those annoying “love handles” that are formed in the abdominal region. In addition, due to bad dietary habits, your belly usually inflames more easily.

The ideal diet for women in this category should be composed of:

  • Carbohydrates: 40%
  • Proteins: 30%
  • Fat: 30%

Recommended foods

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 should avoid:

  • Scrap or processed food
  • Soft drinks or sugary drinks
  • Fried and canned foods
  • Refined flour

Physical exercise

It is said that mesomorphs are “genetically lucky” because it is easier for them to shape their figure.

Despite this, it is essential to supplement the diet with regular exercise, since, like any person, muscles require work and strengthening.

  • A training that combines cardiovascular and strength exercises is ideal.
  • It is also healthy to practice disciplines such as yoga or pilates. These help maintain an adequate weight and tone muscles.

We recommend you read: 5 Foods You Should Never Eat After Working OUt and 3 You Should

Endomorph or “pear-like body”

Lose Pesky Belly Fat

Those belonging to this category are characterized by having a slow metabolism. They are people with a tendency to suffer from being overweight, obesity and other metabolic difficulties.

Because of this, it is advisable to reduce the consumption of 200 to 500 calories a day in relation to the recommended amount. In addition, salt intake should be limited, as it more frequently causes fluid retention problems.

Recommended foods

If you are part of this group try to include in your day to day:

  • 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:

  • Junk food and processed food
  • Food rich in sodium
  • Sugary drinks or soft drinks
  • Sweets and bakery products

Physical exercise

To supplement the diet, endomorphs should spend about 30 minutes per day on moderate-rate aerobics.

  • Walking, jogging or biking are some of the activities that are ideal to help balance body weight.
  • Once you start losing weight, it is appropriate to start including strength exercises, two or three times a week.

It is not always easy to recognize our body type, since many times we notice characteristics of two or more somatypes. However, in general, we tend to belong to a specific one.

What’s yours? If you are trying to improve your figure and weight, identify which category you belong to and adapt your diet to the corresponding needs.

  • 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.