Endomorph Diet 101: Food List, Sample Menu, Benefits, More

An endomorph is one of the three main body types, or somatotypes, as defined by the body type diet. “Endomorphs tend to have a larger bone structure and are curvier,” says Phil Catudal, an Atlanta–based personal trainer and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. But that doesn’t mean you’re “fat.” Although this word often has a negative connotation, it can be used as a neutral term because it’s natural for some people to have larger or thicker bodies. “We want to dispel this myth and encourage people to embrace the many good things about this body type,” like curves and powerful muscles, he says.

The Other Body Types

In addition, this excess fat often deposits around the waist. “This visceral body fat hangs out around your organs and is related to insulin resistance,” says Marta Montenegro, a specialist in fitness nutrition based in Miami.

All this means that you’ll have to keep a closer watch on calories, the diet says. 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. Maximize carbs and calories, and build volume by focusing on eating a lot of fiber-rich veggies. “These are the carbs that will keep you full,” says Catudal.

Before you adopt any new diet, you should check with a registered dietitian-nutritionist to find the best nutrition plan for your individualized needs.

Endomorph Hybrid Types

You can also have a hybrid body type. “Hybrid body types come from a combination of DNA and bad habits over time,” says Catudal. Some people are skewed meso-endomorphs, which are characterized by larger bodies that are strong but don’t have defined muscles. If that’s you, he recommends a combination of strength training and cardio for exercise, plus a nutrition plan that’s aimed at fat loss.

Since endomorphs tend to carry more fat and are more likely to have insulin resistance, Catudal recommends a balanced diet that’s lower in carbohydrates in order to support fat loss.

The thinking goes that endomorphs do best when they focus on reducing calorie intake and taking in more protein, healthy fats, and low-carb foods. Catudal says this approach will help them trim fat, reduce their waistline, and improve insulin resistance. Here are the foods you’re encouraged to eat on an endomorph diet.

Meat and Fish

• Chicken
• Turkey
• Salmon
• Cod

Dairy

• Yogurt
• Milk

Fruits and Vegetables

• Berries
• Apples
• Pears
• Asparagus
• Zucchini
• Tomatoes
• Onions
• Greens (spinach, kale, romaine)

Nuts and Seeds

• Nut and seed butter
• Almonds
• Pistachios
• Sunflower seeds
• Pumpkin seeds

Grains and Starchy Vegetables

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

DAY 1

Breakfast 2 scrambled eggs plus 1 egg white and spinach

Snack Sunflower seeds and a piece of fruit

Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon

Snack Deli meat wrapped around asparagus spears

Dinner Grilled chicken breast over zucchini noodles and tomato sauce

DAY 2

Breakfast Cottage cheese with slivered almonds and cinnamon

Snack Sliced veggies and hummus

Lunch Stir-fry made with chicken and peppers over brown rice

Snack Sliced apple with peanut butter

Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado

DAY 3

Breakfast Egg frittata made with tomatoes, onions, and spinach

Snack Protein shake

Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce

Snack Hummus and sliced veggies (bell pepper, celery)

Dinner White fish drizzled in olive oil, roasted broccoli, and cauliflower

DAY 4

Breakfast Smoothie made with Greek yogurt, berries, and almond milk

Snack Sliced veggies and hummus

Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast

Snack Pistachios and cubed cantaloupe

Dinner Sliced steak stir-fry over cauliflower rice

DAY 5

Breakfast Omelet made with peppers and spinach, topped with avocado slices

Snack Protein bar

Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette

Snack Carrots dipped in peanut butter

Dinner Salmon, steamed broccoli, sautéed mushrooms

DAY 6

Breakfast 2 hard-boiled eggs with blueberries

Snack Greek yogurt with sliced almonds

Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies

Snack Protein shake

Dinner Veggie and bean soup with a grilled chicken breast

DAY 7

Breakfast Greek yogurt layered with apples, cinnamon, and walnuts

Snack Hard-boiled egg and sliced avocado

Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce

Snack Hummus and veggies

Dinner Shrimp and veggie kebabs with cauliflower rice

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. 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. “An endomorph likely has a genetic component to being a bit heavier. If you look at somatotypes, many people with [type 2] diabetes are considered to be endomorphs,” she says.

But even if you’re considered overweight, it’s more important to look at where you’re carrying this fat. If excess fat lands on your hips, thighs, and butt (a classic pear shape), you likely have fewer risk factors for metabolic disease than someone who stores fat in their midsection (a classic apple).

“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. Jampolis.

Following 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.

Besides the lack of large, long-term studies on the endomorph diet and the body type diet as a whole, this eating plan can pose some challenges that may prove insurmountable for some people.

First comes the hurdle of cutting carbs.

Reducing calorie consumption can also be challenging. “An endomorph has to be the strictest about their diet, including total calories and how many calories come from carbs, but if they do those things, they can slim down,” says Catudal. You’ll also have to maintain the same way of eating even after reaching your goals; otherwise, your body may bounce back to its starting point. “The way you got there is the lifestyle you have to maintain to stay there,” he says.

Just as important as diet is regular physical activity. “If you’re struggling to balance your weight and deposit fat around your waist, you need more cardio,” says Montenegro. Cardio will effectively burn calories. Be sure to check with your doctor before beginning any exercise program.

• If you self-identify as having an endomorph body type, it may seem easy to gain weight but hard to lose it. 
• Difficulty losing weight as someone with this body type may be due to issues such as insulin resistance or prediabetes, both of which make it more difficult to process carbohydrates.
• Proponents of the body type diet say endomorphs would benefit from a lower-carbohydrate, higher-protein diet, plus regular aerobic exercise to lose weight and reduce belly fat.