Sometimes, following a diet and an exercise program consistently may not promise you the best results. This is because health and fitness is not a one-size-fits-all. 

Depending on your body type, some diets and workout programs may work better than others. 

For example, the keto diet may do wonders for your friend, the paleo diet may be the go-to diet for your parents, but you seem to find any type of diet too restrictive.

However, one diet which is built on eating based on your specific body type is the endomorph diet. Let’s find out what it is all about!

What is an Endomorph Body Type?

In the 1940s, researcher and psychologist William Herbert Sheldon classified people according to three main body types: ectomorphs, endomorphs and mesomorphs.

Ectomorphs are individuals who are usually skinny and lean; they find it difficult to gain muscle and weight.

Mesomorphs have a large bone structure, large muscles and typically look athletic and strong.

Endomorphs are usually bigger and have a high tendency to store body fat. They are usually described as pear-shaped or full-figured.


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Undoubtedly, it must be highlighted that perfect ectomorphs, endomorphs and mesomorphs do not exist in real life. We are all combinations of the various body types, but we do have strong tendencies toward a certain type.

Endomorphs struggle with building muscle because they already have a fair amount of fat. This is why they are often called “stocky” or “round”. 

Therefore, finding the right diet is crucial to help them build muscle while remaining lean.


The Diet Suited for Endomorphs

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Given that endomorphs tend to carry more fat, which is usually stored around their waistline, and are more likely to have insulin resistance, a diet lower in carbohydrates will help support fat loss goals. In one study, 6 patients with type 2 diabetes were assigned to a high protein (low carbohydrate) diet and 6 patients were assigned to a high carbohydrate diet. It was found that insulin sensitivity increased in the high carb group whereas in the low carb group, no significant changes occurred.

Also, given that endomorphs hold onto more fat than other body types, eating in a caloric deficit at the beginning is important. 

A specific diet that is well suited for endomorphs is the paleo-diet, which emphasizes meats, fish, fruits, vegetables, nuts and seeds and oils. 

This is mainly due to the emphasis on protein, some fat and very little carbohydrates. However, you can still incorporate grains, dairy and legumes as an endomorph. Just remember,  35% of your calories should come from a protein source, 35% from fat and 30% from carbohydrates.

Food List for Endomorphs

Here is a list of foods you should be eating on an endomorph diet plan:

Meat and Fish:

  • Chicken
  • Turkey
  • Salmon
  • Cod


  • Yogurt
  • Milk

Fruit and Vegetables

  • Berries
  • Apples pears
  • Asparagus
  • Zucchini
  • Tomatoes
  • Onions
  • Spinach 
  • Kale 
  • Romaine

Nuts and Seeds

  • Walnuts 
  • Almonds
  • Pistachios
  • Sunflower seeds
  • Pumpkin seeds

Grains and Starchy Vegetables

  • Sweet Potatoes
  • Squash
  • Quinoa
  • Brown rice
  • Beans 
  • Oats

Day Sample Menu on the Endomorph Diet

Breakfast: Egg frittata with tomato, onions and spinach

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Snack: Carrot sticks and hummus

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Lunch: Turkey and avocado sandwich on wholewheat bread

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Snack: Greek yogurt topped off with apples, cinnamon and walnuts

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Dinner: Grilled salmon with zucchini noodles and tomato sauce

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What About Cardio?

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Following the endomorph diet may help you build muscle without the added fat, but only if it is done alongside an exercise program and cardio regimen. 

Given the endomorph’s likelihood to gain fat, it is critical to remain active. 

This could mean adding in a couple sessions per week of cardio or increasing your daily steps per day. 

What you choose to do does not matter, just ensuring you stay active is what is important. This will help burn more fat and boost your metabolism throughout the day. When you have less body fat and more muscle, you will burn more calories.

Does the Endomorph Diet Really Work?

Still, robust scientific research is needed to show that this diet is truly effective for the endomorph body type. While it may help you reach your goals, it is possible that it may create an unhealthy relationship with food. 

The rules of the endomorph diet may come across as too restrictive and complicated, which may lead to food obsession, overeating and push someone on the complete opposite direction of their goals.

Bottom Line

You should remember “that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on,” says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition.

For some, eating for your body type may work, but for others, it may not be that straightforward. However, the good news is that it is possible to alter your body for the better. It will just take time, hard work and consistency.

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