Increasingly, one way people are personalizing their nutrition plan is with an endomorph diet—created for those with an endomorph body type (think bigger bone structure, higher percentage body fat, little muscle definition). It’s not exactly new, but it’s recently been gaining steam, and Google recently announced that it was the ninth-most searched for diet of 2019. Ectomorphs tend to be long and lean and may have a hard time gaining fat or muscle; mesomorphs tend to be athletic, strong, and can gain or lose weight easily; and endomorphs are described as “round and soft,” with a higher percentage of body fat compared to muscle and a tendency to carry their excess fat around the abdomen, thighs, and upper arms. Endomorphs are also said to have slower metabolisms that can make weight loss quite difficult. Well-known endomorphs supposedly include Marilyn Monroe, Sophia Vergara, and Beyoncé. According to the ACE, endomorphs tend to have some degree of insulin or carbohydrate sensitivity and are particularly good at converting high-carb foods into sugar, which is then stored as fat. This, in turn, is said to increase their body fat percentage along with the risk of issues like diabetes. For this reason, it’s generally recommended that endomorphs eat enough protein and healthy fats and lay off the processed refined carbohydrates (cereal, bread, crackers, sweets, etc.). Carbohydrates from fiber-rich vegetables and fruits, and to a lesser extent from unrefined grains such as quinoa or rice, are said to be a better choice for endomorphs. A paleo-style diet would easily fit this framework. Proponents recommend that endomorphs consume a pretty even distribution of macronutrients, with the following percentages of calories coming from carbs, protein, and fat. Some foods commonly recommended for an endomorph diet include: On the bright side, there’s likely no harm in trying an endomorph diet (which, again, can be formulated pretty similarly to a paleo diet, if desired), and Largeman-Roth says, “Everyone can certainly benefit from reducing their intake of refined carbohydrates like white bread, cookies, and crackers.” But keep in mind, every body is different, and if you’re struggling to lose weight, you may benefit from a more tailored dietary approach—and don’t forget a consistent exercise routine. “I think the best strategy for anyone who struggles to lose weight and to gain muscle is to work with a registered dietitian nutritionist (RDN), who can create an individualized diet that will support their needs,” says Largeman-Roth. “Also, an exercise plan with both cardio and resistance training would be advised to boost heart health and improve muscle mass.”
