What Should Endomorphs Eat To Lose Weight – There are universal dietary rules that everyone should follow: eat more fruits and vegetables, less fast food and takeaways, don’t drink hydrochloric acid, etc. However, depending on your current physical condition and your genetics, you may be better off trying. A more specific endomorph diet.
If you stumbled across this article and want to know what an endomorph is, please check out our body types post. In short, an endomorph is one of the three primary body types, with the following characteristics:
What Should Endomorphs Eat To Lose Weight
Before we get started, you need to decide if you’re on a diet to lose, maintain, or gain weight. People who are looking to gain muscle mass actively target a process of weight gain commonly known as “bulking”. This process of bulking is often done after a period of weight loss or “cutting,” and for the rest of this article, we’ll be using it.
Step By Step Guide To The Endomorph Diet: The Beginners Guide To Diet And Exercise For Fat Loss! Ebook By Dr. W. Ness
However, there are some questions you should consider before deciding whether your dietary needs are for gaining, losing, or maintaining your weight. You will often find controversial articles that you should choose. If you’re looking to bulk up – and this applies to all body types – you should ideally already be lean. This is especially important for endomorphs, given their genetic predisposition to store fat.
With the right diet and exercise, it’s possible to gain muscle and lose fat at the same time, as we’ve proven in our body remodeling experiments.
You are thinking of starting a diet. This can be done through exercise. It can be for weight gain or weight loss or just to keep in shape. But in each case, there are certain rules that will apply to you:
Carbohydrates come in many forms. Simply, we can describe them as fast or slow. An example of each would be: refined sugar – fast release, or lots of vegetables and oats – slow release. Fast-releasing carbs will spike your blood sugar, and because of your low insulin sensitivity, your body will release more insulin to bring levels back up—which is not what you want. Cut out (or at least reduce) fast-releasing carbs. Another thing to look at is the glycemic index (GI) of a food [note] https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods [/note] which rate them based on how quickly they raise blood glucose (often called blood sugar) levels.
Learning My Body Type: The Endomorph (aka: Fat Retainer)
Slow-release foods have a score of less than 55, with a maximum of 100 attributed to glucose. An important note here is that other macronutrients such as fat and protein can slow down the body’s absorption rate. This means that foods such as chocolate have a low GI due to their high fat content and therefore we must consider the carbohydrate content of the food. For this, glycemic load is measured.
When looking at glycemic load, ratings of 10 or less are low, 20 and above are high. For example, watermelon is highly glycemic
Only 5. Below we have listed slow and fast releasing carbohydrates with their glycemic load. For a list of nearly 2,500 foods with their glycemic index and glycemic load, see here.
We have ranked the foods from highest to lowest and given them a color. It is best to avoid red as much as possible (or include it as a small part of your diet), eat oranges in moderation and eat greens.
Endomorph Workout: Getting Into The Nitty Gritty Of What Exercises Work Best For Those Who Struggle With Weight Loss
Although low GI foods are preferred, those with a high GI index can be beneficial in aiding exercise and recovery – albeit more primarily in endurance athletes. When it comes to your carbohydrate intake, follow these rules:
Now that we’ve examined some of the basic basics to consider when planning your diet, we’ll look at the two primary diet goals, weight loss.
At Fitness Savvy, we strongly recommend resistance training and think it should almost always be a part of your exercise plan. If you’re trying to lose weight – although you can do this by cutting calories and switching to low-carbohydrate foods – you’ll experience faster progress and long-term results if you combine it with the right fitness program – which includes priority. A component of weight training.
You may find that people recommend macronutrient ratios when recommending the foods you eat. Proportion never sat well with me. For example, you need 150 grams of protein per day depending on your size and build, but your metabolism is very fast and may require more calories to grow or more calories than normal to lose weight. That means the amount of protein will be less. Instead of the recommended 30 or 40 percent, it may make up just 25% of your diet.
Endomorph Diet: Foods And Diet Plan To Boost Metabolism
It’s a good way to see how many calories you’re consuming (taking activity level into account) and how many grams of macronutrients you’re eating.
To maintain muscle mass in a caloric deficit you need to consume 1 gram per 1 pound of body weight – or so many sources will tell you. And if you can calculate your lean body mass (or fat-free mass, as some people call it – your total body weight minus fat), our protein calculator will recommend protein intake based on that. A word of warning here: Calculating true body fat percentage is incredibly difficult. This means you are underestimating your body fat. Other sources suggest a higher protein content in the cut, which our calculator suggests.
1 gram per 1 pound of body weight is an easy number to work with – more than anything else. Studies have shown that the body needs a very low protein intake of only 0.82 grams per pound of body weight to maximize protein synthesis—and that’s pushing it. In fact, in subjects consuming 1.1 grams of protein per pound of body weight, protein oxidation occurred.
So for the example below, we’ll assume you weigh 154lb (11 stone or 70kg).
What Is The Endomorph Diet? — What Can You Eat On The Endomorph Diet?
Your BMR based on your planned activity level (you’re aiming for 4-5 times a week – again this is an example – you want to train 6 times a week) is 2,500 calories.
A gradual weight loss is advised to maintain muscle mass. There’s a lot of conflicting evidence, so Fitness Savvy will cover the topic in more detail at a later date, but for now, we’ll cut to the chase for the purpose of this example.
So you should cut about 5,250 calories per week. This gives you a weekly target of 12,250 kcal and an average daily target of 1,750 kcal.
Now we have to calculate how these 1,750 are made. What we do know is that we need about 130 grams of protein per day (154 x 0.82 = 126.2, but we’ll round up to 130, which is 0.84 grams per pound). We are trying to eat less carbs. Once you calculate your carbohydrate intake, the rest of the diet can become fat.
Body Types: Ectomorph, Endomorph, Mesomorph
Protein and carbohydrates have about 4 calories per gram, fat about 9. Again, there is more logic to calories in protein because protein takes more energy to digest. But for this example, we will use standard information available.
130 grams of protein, 4 calories per gram = 520 calories. So here are the protein amounts for your diet and goals:
So what is “low-carb”? Again, this depends on a variety of factors and who you listen to for your dietary advice. If using the Atkins diet, you will be limited to less than 20 grams of carbohydrates per day. Other sources suggest less as less than 100 grams of carbs.
If you are a large person, you will naturally be able to consume more calories and therefore more calories can come from carbohydrates. So for our advice, we’re going to base your carbohydrate level on a percentage of your calories. We recommend limiting carbohydrates to 20% of your total intake.
How To Lose Weight If Body Type Is Endomorph. Hard Losers And Their Training And Nutrition Strategy
We’ve looked at carbs and maybe cut out some of your favorite foods, so I guess what you’re thinking now?
Now that you know how many grams of each macronutrient you need, we can move on to the next ingredient. First, how do you make sure you’re going to meet your goals? Dieting is hard and easy to overshoot.
We are big proponents of intermittent fasting. It’s a great way to limit calories, and it’s almost impossible to exceed your daily limit because of the short eating window of 4-8 hours and you’re eating a low-carb, high-protein diet. However, all diets should be carefully considered and if in doubt
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