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The Connection Between Body Types & Nutrition

14 Oct 2015

Not everybody is created equal. Before you start your nutrition regimen, it's always a good idea to figure out your Body Type. This will help you tailor your diet better & set realistic and attainable goals.


There are 3 basic human body types:

Ectomorph: They are distinguished by a lack of fat or muscle tissue.

Mesomorph: This is marked by a well-developed musculature.

Endomorph: This is characterized by a preponderance of body fat.


This is what the 3 body types look like:

Everybody is different since we all have different genetic & cultural traits. If everyone ate the same things & started exercising similarly, we would not look the same. This is because each person's genetic inheritance influences their bone structure, body size, shape, & weight differently.

Thus, every body type should eat differently as per what appeals to them. This will not only maintain one's healthy weight but also prevent any kind of eating disorders.




Ectomorphs basically mean in their body, metabolism takes place at a faster rate. So, they do not gain body weight easily & have very high overall caloric needs:

  • Narrow hips & clavicles

  • Small joints (wrists & ankles)

  • A thin build

  • Stringy muscle bellies

  • Long limbs

Proper nutrition is very important, especially for those who consider themselves as "Ectomorphs". It typically means that they have a faster metabolism, a tough time gaining body weight & higher overall caloric needs.

An ectomorph must typically start his or her diet plan by following the main principles for big gains in muscle size & strength.



Avoid fatty foods, especially animal fat, cold cuts, mayonnaise, full-fat dairy, rich desserts, packaged foods & chips.

As an Ectomorph, the ideal diet consists of about 55% of complex carbohydrates (whole grains, rice, nuts all vegetables), approx. 30% quality proteins (whey, chicken, eggs), & up to 15% healthy fats cold-pressed virgin olive oil, flaxseed oil & good omega-3 sources like fish & seafood.



Mesomorphs have a medium-sized bone structure & athletic body, & if they're active, they usually have a considerable amount of lean mass. They are characterized as follows:

  • Wide clavicles

  • A narrow waist

  • Thinner joints

  • Long & round muscle bellies

As a mesomorph, you are likely to put on muscle easily & also easy to gain & lose body weight. However,  mesomorphs yet need a targeted diet plan that helps them avoid fat gain & improve overall health.

BALANCE  is very important for a mesomorph, who falls between an ectomorph & an endomorph.



Avoid fatty foods (full-fat dairy, fatty meats, cold cuts, mayonnaise, very rich desserts,) and minimize as much as possible refined carbohydrates (sugars & white flour products), as they cause rapid weight gain triggering a fat-storage metabolism.

As a Mesomorph, you should eat 3 smaller meals favouring foods high in quality protein (whey, chicken, eggs) & complex carbohydrates (leafy greens & non-starchy vegetables).

Approx. 45% complex carbohydrates, 35% quality proteins & up to 20% healthy fats; use cold-pressed virgin olive oil & flaxseed oil in salads & get used to cooking with rice bran oil.

Include fish & seafood, as they are good omega-3 sources-omega 3 & the weight loss connection is well-known.

In between meals get a healthy snack: fruits (except the sweet ones, like bananas, pineapple, grapes, mango, watermelon), raw almonds, plain yogurt or various smoothies with the right foods for you, as above.



Endomorphs possess huge bone structures with large quantities of total body & fat mass. They tend to be naturally less active & thus have more tendency to store energy as fat. Thus, they have a particularly easy time gaining weight but hard to shed kilos. The main characteristics of an Endomorph are:

  • They look blocky

  • Wider & thicker joints

  • Wider hips than the clavicles

  • Shorter limbs

Out of all the three body types, Endomorphs have the greatest tendency towards roundness. Being an endomorph, obesity is very common in males and females.

"Apple-shaped obesity" is more commonly seen in males where there is excess fat in & around the belly, while "Pear shaped obesity" is commonly seen in females with excess fat on the hips & buttocks.


As an Endomorph, your diet for losing weight should be roughly up to 30% complex carbohydrates (starchy vegetables, brown rice, whole grains), about 45% quality protein (chicken breast, whey protein) & about 25% healthy fats: omega 3 sources (fish, seafood) & rice bran oil, which helps to increase your sluggish metabolism. Also, to keep your metabolic rate up, pide your daily meals into smaller portions so that you have something to eat handy every 2-3 hours.

Endomorphs should avoid all types of sugar which includes all fruits except berries & simple carbohydrates such as white flour products & pasta, white rice, potatoes, etc. because they raise the blood sugar level, which then triggers the release of insulin, the fat-storage hormone. Don't eat till your stomach is completely full after a meal.

Endomorphs should have higher amounts of fat & protein in their everyday diet with carbohydrate content being controlled & properly timed (e.g., after exercise). So, their motto should be more fat & protein, less carbohydrate.

A nutrient distribution for this body type might be around 25% carbs, 35% protein and 40% fat.




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