Why Knowing Your Somatotype Is So Important?
Oh, how annoying is it when, after you have started a diet with your friend, and they show impressive results, yet yours are not much to talk about. Why does that happen? Such a phenomenon may be caused by various factors, including your age, sex, body composition, level of activity. Your somatotype should also be on that list. The term comes from the 1940s to describe a body type. Meso-, ecto-, and endomorph are the three main somatotypes. There also are others, which by nature possess a combination of the dominant features of some of the main types, with one slightly prevailing.
Now, since all somatotypes have different characteristics, including metabolism, and hormone state, each of them requires a different weight management approach. In this article, we will focus on the endomorph meal plan and its peculiarities.
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How To Know If You Are An Endomorph?
This widespread body type is characterized by such features as a large frame and curvy figure, big bones, little muscle mass, a smaller upper body with a rounder tummy, and a wide waistline. Endomorphs usually have a slow metabolism and are prone to fat deposition. This in turn may affect their insulin resistance.
The Solution
To solve the problem of this somatotype, there are three matters that should be tackled: fat deposition, lack of muscle and slow metabolism as a result, and issues with insulin resistance. There are two methods that can help you keep these issues under control. The first is to adjust your diet in such a way that you decrease your consumption of carbs and create a caloric deficit. The second is to plan your workouts in such a way that you not only burn calories but also grow muscles that increase your metabolism. Here is how to do it:
Diet
An optimal caloric deficit should be calculated according to your body’s characteristics. You can calculate it yourself, by subtracting 500-1,000 calories from your daily calorie requirements. According to mayoclinic.org, this reduction will result in a loss of 1-2 pounds (0.45-1 kg) a week, which is a recommended weight loss pace that provides you with a sustainable and healthy outcome.
You can also skip all the calculating and planning, download the BetterMe app, and let the app do it for you. Besides that, the app can offer you hundreds of various healthy recipes, numerous exercises with instructions, a water intake tracker, and others!
What to eat?
Now that you have calculated your optimal caloric deficit, which is necessary for a productive weight loss, it is time to find out how to create it. You should reconsider which foods you should include in your menu, and which you should better keep at bay. You already know that endomorphs should cut their carb intake, however, try not to go overboard, since this food component is still a very important part of your diet, and should make up almost 1/3 of your overall caloric intake. Now, what you should do here is to focus on complex carbs, which are found in the following foods:
- Millet
- Chickpeas
- Apples
- Lentils
- Green peas
- Pears
- Oats
- Brown rice
- Barley
- Sweet potatoes
- Berries
- Quinoa
- Rye
- Corn
- Black beans
- Whole Grain pasta
- Whole-wheat bread
Make sure to eat up on various fruits and vegetables, since they are not only low in calories and rich in complex carbs but also provide you with a great plethora of other vital nutrients. You should also try consuming fewer carbs when you are inactive and instead eat them only when you are active.
Another 1/3 of your caloric intake should be made up of proteins, which are especially important for muscle-building. Therefore, you should make sure to consume plenty of foods containing lean proteins.
What to avoid?
Gaining weight is easy if you eat plenty of unhealthy junk food and always satisfy your thirst with liquid calories. To make sure that you are on the right track and that, keep the following foods at bay:
- Sugary drinks, including sodas, energy drinks, and store juices
- Alcohol
- Greasy foods
- Heavily processed foods
- Foods made from refined carbs, such as white bread, pasta, baked goods, and others
- Sweets
- Foods rich in saturated fats
- Foods rich in salt
Exercise
Working out is an overall beneficial activity. It can not only help you burn more calories in the process of training but will also boost your metabolism so that you burn more energy even while at rest. There is a great variety of workouts, and any one of them is better than none. Even so, some workouts are more effective at helping you reach a certain goal than others. For example, if you want to improve your flexibility and reduce stress, you should try yoga, if you want to focus on your endurance, then swimming could be the perfect fit for you, and if you want to get buffed, then weight training is exactly what you need.
The best type of exercise for endomorphs is a combination of cardio and resistance training. The first will help you burn more calories and improve your cardiovascular health, while the second will build muscles and add to better metabolism.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical condition. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
