Everyone has that friend who seems to be able to eat a full pizza, everyday and not gain any weight. Or the family member that drops 10 pounds right when they get on the ketogenic diet. But others may not have such luck, and unfortunately, that comes down to genetics.
There are various different body types, and trying to find the plan that fits you can seem like trying to find a needle in a haystack. But it doesn’t have to be that difficult!
No person is the same, and no diet plan will definitely work for each person. Everyone deals with their own issues: food sensitivities, stress, finances, etc. Each of these can impact what we eat, how we eat, and where/how our body gains weight.
Here are the three main body types, and how you can eat to optimize yours:
This is the “skinny fat” friend. They may have a smaller frame, but adding on muscle may take a bit more work. When they’re not conscious of their food intake or exercise routine, it doesn’t seem to be that big of a deal.
An ectomorph can also usually tolerate more carbohydrates than some other body frames, as they have a higher metabolism. This may be why many people who thrive on a vegan or vegetarian diet seem to already have smaller frames.
- ½ cup of oatmeal (cooked in water or non-dairy milk)
- 1 scoop of your favourite protein powder
- 1 tbsp. Pumpkin seeds
- ½ cup quinoa or rice (mixed with olive oil)
- 1 cup of non-starchy vegetables
- 1 cup protein of choice (tofu, or chicken are best)
- 1 cup rice noodle pasta (or chickpea pasta for added protein)
- Choice of protein
- 1 cup non-starchy vegetables
Snacks: fruit! Since ectomorphs can easily digest carbohydrates, fruit is a great way to add some additional vitamins.
A mesomorph tends to gain and lose weight quickly, as well as gain muscle easily. They tend more easily toward a lower body fat, so should try to eat a balanced macronutrient diet, that may tend toward a higher protein intake.
- Protein pancakes using banana, egg, and protein powder
- 1 tbsp. of almond butter on top
- ½ cup quinoa
- 1 cup vegetables
- Brown rice stir fry with tofu, and LOTS of leafy green vegetables
Snacks: Stick to higher protein snacks like energy balls, or an afternoon protein shake.
If you feel like you are constantly on a diet or trying a new fitness trend, and the scale never changes this is likely your body type.
Unfortunately, an endomorph body type may mean that you need to be more aware of what you’re putting into your body on a regular basis. For many endomorphs, they will find that a lower carbohydrate, and higher protein and fat diet will be most helpful when training to stay leaner. This does not necessarily mean going full keto, however it can mean timing your carbohydrates to have the least amount of cravings through the day.
- 2 eggs
- ½ small to medium avocado
- 1 cup leafy greens
- ½ squeezed lemon + salt to taste for dressing
- 1 piece of salmon
- Roasted, non-starchy vegetables like broccoli and cauliflower
- 1 tbsp. Pumpkin seeds and hemp hearts
- ½ sweet potato (roasted)
- ½ piece of chicken
- Steamed green beans
However, it is important to remember, that not one diet will work for all body types. Chronic stress may cause weight, or food sensitivities can cause inflammation and bloating. It may be helpful to speak with a nutritionist if you experience symptoms such as:
- Brain fog
- Achy joints
- Digestive upset
- Chronic fatigue
- Elevated anxiety
- Skin problems