Endomorph Diet: Eating, Exercising, And Muscle Gain

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Medical News TodaySubscribeWhat to know about the endomorph diet

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Jennifer Huizen — Updated on September 28, 2023

Endomorph body type
Endomorph diet
Endomorph exercises
FAQ
Summary

People with an endomorph body type tend to have a slow metabolism, making it easier to gain weight and harder to lose it. An endomorph diet and exercise plan can help with meeting and maintaining health goals.

People with an endomorph body type usually have soft, round bodies with a wide waist and large bones, joints, and hips, regardless of their height.

This article covers what an endomorph body type and diet is. We also discuss exercises that may help people with endomorphic bodies lose weight and build muscle.

What is the endomorph body type?

Man eating avocado toast with salmon, close-up — Alexander Spatari/Getty Images

In the 1940s, psychologist William Sheldon described three main body types, or somatotypes: ectomorphic, mesomorphic, and endomorphic.

People with an endomorphic body may have characteristics and traits that make it difficult for them to diet, gain muscle mass, and exercise.

They also tend to have a slower metabolism, possibly due to their more substantial build. Having a slower metabolism can mean that the body is more likely to convert excess calories into fat.

According to Sheldon, following diet and exercise plans may be more challenging for endomorph body types. For example, they may have a general desire for food, comfort, and relaxation and be more prone to sedentarism.

Therefore, people with endomorphic bodies may need to more carefully control what they eat, when they eat, and how much they eat.

What is the endomorph diet?

Sources differ on what the best endomorph diet plan is.

Generally, people with endomorphic bodies may benefit from a paleo-like diet where each meal contains protein, vegetables, and some healthy fats.

The paleo diet, also known as the Stone Age diet, is an eating plan that mimics how prehistoric humans may have eaten.

Some examples of foods that are rich in protein or healthy fats, and therefore may be beneficial for an endomorph body type, include:

poultry, such as chicken and turkey
most types of fish, especially fatty fish
most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
eggs and egg whites
almonds, hazelnuts, and walnuts
red meat (in moderation)

According to the American Council on Exercise (ACE), people with an endomorph body type tend to be more sensitive to carbohydrates and insulin. Insulin is a hormone that allows blood sugars to enter cells.

So, people following an endomorph diet may wish to limit or avoid carbohydrate-dense foods, especially refined carbohydrates such as white flour and sugar.

These foods release sugars rapidly into the bloodstream, causing blood sugar spikes and dips. The body is also more likely to turn these sugars into fat than burn them as energy.

Due to their slow metabolism, endomorphic bodies are also more likely to convert excess calories into fat. For this same reason, people following an endomorph diet may want to avoid foods that are generally calorie dense but nutrient poor.

Some foods a person may wish to limit or avoid on the endomorph diet include:

white bread, white rice, traditional pasta, and bagels
candies, milk chocolate, and other sweets
baked goods and cakes
soft drinks, energy drinks, and sports drinks
refined cereals, such as bran flakes, instant oatmeal, and puffed rice
heavily processed or fried foods
rich dairy products, such as cream, whipped cream, and ice cream
foods rich in sodium
alcohol
cooking oils with a lot of saturated fat, such as palm or coconut oil

Endomorph exercises

Exercise is an important part of any weight loss plan, especially for people with an endomorph body type. Exercising helps increase metabolism and reduce fat.

The ACE recommends that people with an endomorph body type follow “well-rounded” exercise routines that focus on both cardiovascular and strength training activities.

Cardiovascular exercises

Some examples of good cardiovascular exercises include:

High-intensity interval training (HIIT): In HIIT, a person will alternate between periods of very high intensity exercise and low intensity exercise or rest. Those with endomorphic bodies can try doing HIIT sessions two or three times per week for a maximum of 30 minutes per session.
Steady-state training (SST): These are longer sessions of consistent moderate to low intensity exercise. Good SST exercises include walking, jogging, and swimming. People with an endomorph body type can try doing 30–60-minute SST sessions two to three times per week.

Strength and weight training exercises are an important part of almost any weight loss plan, especially for people with an endomorph body type.

These people often have a low percentage of muscle mass, although they have large, wide bones typically capable of bearing large, strong muscles. They also tend to have excess body fat, which triggers the body to release estrogen, reducing testosterone levels and hindering muscle growth.

However, healthy muscle helps increase metabolism because, unlike fat cells, muscle tissues burn calories, even when resting. They also encourage the body to use fat for fuel.

Therefore, experts tend to recommend compound exercises for people with endomorphic bodies.

Compound exercises use multiple body tissues and units at the same time and encourage body control. People can do most of these exercises from a standing position using free weights, body weights, or a barbell.

Some examples of compound exercises include deadlifts, pushups, squats, and circuit training.

Circuit training involves doing short, intense bouts of exercise with small periods of rest in between.

One example of circuit training may involve:

squat with overhead press (50 seconds)
rest (10 seconds)
stationary lunge with lateral raise, right leg front (50 seconds)
rest (10 seconds)
stationary lunge with lateral raise, left leg front holding dumbbells (50 seconds)
rest (10 seconds)
plié squat or upright row, dumbbells or kettlebell (50 seconds)
rest (10 seconds)
pushups with single-leg knee drives (50 seconds)
rest (10 seconds)
plank with triceps extension, dumbbells (50 seconds)
rest (10 seconds)
alternate step-ups with hammer curls, dumbbells (50 seconds)
repeat these steps three times

Frequently asked questions

Below are some commonly asked questions about endomorph body type.

How do endomorphs lose weight?

To lose weight, people with an endomorph body type might benefit from a paleo-like diet, where each meal contains protein, vegetables, and some healthy fats. Incorporating cardiovascular and strength training activities into their exercise regime may also be beneficial.

What are 4 characteristics of an endomorph body?

Four characteristics of an endomorph body type are:

a smooth, round body
medium-large bone structure
small shoulders
shorter limbs

Summary

People with an endomorph body type may gain weight more easily and take longer to lose it because they tend to have a slow metabolism, low muscle mass, and high amounts of body fat.

Endomorph diet plans usually focus on avoiding refined carbohydrates and eating a mix of healthy fats and proteins from vegetables, nuts, fruits, and whole-grain foods.

Most endomorph diet plans also involve doing regular cardiovascular and strength exercises to burn calories, boost metabolism, and build lean muscle.

Nutrition / Diet
Obesity / Weight Loss / Fitness
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Bachus, T., et al. (2014). How to eat and train for an endomorph body type.https://www.acefitness.org/resources/everyone/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type/
Carbohydrates. (2023).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
Dietry fats. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
Florescu, O. (2016). The determining factors in the formation of three types (ectomorph, mesomorph and endomorph).https://marathon.ase.ro/pdf/vol8/florescu.pdf
Picking healthy proteins. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins
Singh, A., et al. (2023). The paleolithic diet.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9957574/
United States Department of Agriculture. (2015). What are empty calories?http://district.schoolnutritionandfitness.com/simplifiedculinaryservices/files/Wellness/What_Are_Empty_Calories_ChooseMyplate.pdf

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Jennifer Huizen — Updated on September 28, 2023

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What is the endomorph body type?

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What are 4 characteristics of an endomorph body?

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