Focus on your waist circumference rather than hitting a specific goal weight: Women should have a waist that’s under 35 inches, and the target for men is less than 40 inches. But when you move toward a healthier pattern of eating - and for someone with excess fat around their waist it could be reducing overall carb intake - you can trim your waistline to reduce your risk for health problems. That said, Jampolis doesn’t agree with dieting for your somatotype. ( 10)įollowing a body type diet for an endomorph may help you adopt healthy eating patterns and exercise to improve insulin sensitivity and lose fat (particularly visceral fat) that may be putting your health at risk. In fact, researchers concluded that waist circumference was predictive of type 2 diabetes in overweight and obese adults. “When you carry weight in your belly, you’re more than likely less responsive to insulin compared to someone who carries weight more diffusely through their body,” says Dr. ( 9) Insulin resistance is often present in those who have prediabetes and type 2 diabetes, raising blood glucose levels slightly (but not high enough to be full-blown diabetes). Metabolic syndrome is a cluster of risk factors - a large waistline, inactivity, insulin resistance - that raise your risk for heart disease and stroke. If excess fat lands on your hips, thighs, and butt (a classic pear shape), you likely have fewer risk factors for metabolic disease compared with someone who stores fat in their midsection (a classic apple). If you look at somatotypes, many people with diabetes are considered to be endomorphs,” she says.īut even if you’re considered overweight, it’s more important to look at where you’re carrying this fat. “An endomorph likely has a genetic component to being a bit heavier. Indeed, it’s the potential health problems that pose the biggest challenge for endomorphs, says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Los Angeles. Not only do proponents of the endomorph diet say it may help people with this body type lose weight - they say it may help their health in other profound ways. Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauceĭinner Shrimp and veggie kabobs with cauliflower rice Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggiesĭinner Veggie and bean soup with a grilled chicken breast DAY 7īreakfast Greek yogurt layered with apples, cinnamon, and walnuts Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigretteĭinner Salmon, steamed broccoli, sautéed mushrooms DAY 6īreakfast 2 hard-boiled eggs with blueberries Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toastĭinner Sliced steak stir-fry over cauliflower rice DAY 5īreakfast Omelet made with peppers and spinach, topped with avocado slices “These are the carbs that will keep you full,” says Catudal.īefore you adopt any new diet, you should check with a registered dietitian nutritionist to find the best nutrition plan for your individualized needs.ġ0 Great Sources of Plant-Based Protein DAY 4īreakfast Smoothie made with Greek yogurt, berries, and almond milk Maximize carbs and calories, and build volume by focusing on eating a lot of fiber-rich veggies. Catudal suggests a higher protein intake (40 percent of calories per day), a good amount of fat (40 percent of calories per day), and a lower-carbohydrate diet (20 percent of calories per day), aiming for 1,300 to 1,500 calories per day to start. With more body fat, the thinking goes, you’ll also burn fewer calories compared with a naturally muscular body, like a mesomorph, adds Catudal.Īll this means that you’ll have to keep a tighter watch on calories, the diet says. ( 4) Accordingly, proponents of the endomorph diet advise limiting these, especially highly processed, refined carbs, which contain fewer nutrients and less dietary fiber than whole grains, says Montenegro. ( 3) Insulin resistance affects the way your body processes carbohydrates. Insulin resistance is when your cells have trouble responding to the insulin that your pancreas pumps out, which ultimately affects your blood glucose levels. “This visceral body fat hangs out around your organs and is related to insulin resistance,” says Marta Montenegro, PhD, a specialist in fitness nutrition based in Miami. In addition, this excess fat often deposits around the waist. Even when eating a similar diet as another body type, an endomorph will tend to hold on to more excess fat, he says. ( 2) Catudal says that endomorphs tend to gain weight more easily compared with ectomorphs and mesomorphs. Endomorphs are primarily characterized by their propensity to store fat, as well as a wider waistline and bigger bone structure.
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