What’s The Ideal Diet For Your Body Type?

Body shapes are more than just fashion talk; they’re your health’s secret sauce. Figuring out if you’re shaped like an apple, a pear, or something totally different can clue you into your body’s special strengths and weak spots. It’s like cracking the code to your own health, from hormones to how your brain deals with stress. Imagine having a secret map that highlights your personal health milestones and hurdles. Jump into this adventure, and you’ll discover the best ways to tweak your routine to meet your body’s needs, which can really change the game in your daily life. Believe it, getting to know your body type unlocks a treasure trove of health tips! Stick around, and together we’ll dig into those secrets.

What’s the key? You have to know where and how you store your fat. As soon as you have established your body type, you can then adjust your nutrient intake to achieve your health-related goals. This is very important as some types of fat are harder on your health as compared to others and may respond differently to dieting methods.

One study found that people who carry weight in their stomachs do better on low-carb diets while those who carry weight in their hips and thighs are better on a low-fat diet (1).

You surely don’t want to miss why science says your body type can be the key to weight loss. Read on to know more about the general categories of body types and what you should and should not eat.

What Are Body Types?

There are three general categories of body types, known as somatotypes. It was first introduced in the 1940s by a psychologist named William Sheldon.

Ectomorphs

These are thin people with smaller bone structures and little body fat. Endurance athletes are perfect examples (2). They are thyroid dominant with either a higher sensitivity or a higher output to epinephrine and norepinephrine. They have a faster metabolic rate and a high tolerance for carbohydrates. They are better on a high-carb diet, together with lower fat and moderate protein intake. An ideal nutrient distribution for this body type is 55% carbohydrates, 25% protein, and 20% fat (4).

Mesomorphs

Individuals with a medium sized bone structure with a considerable amount of lean mass fall under the category mesomorphs. Wrestlers and gymnasts fit these definitions. They are growth hormone and testosterone dominant. They develop muscles easily and have less fat on their bodies (2).

Endomorphs

Powerlifters, who may appear round and soft, have bigger bone structures with higher amounts of total fat and body mass (2). They are known to be endomorphs. They are naturally less active and have slower metabolism (3). Excess calories are often stored as fat, hence they have a greater propensity for energy storage. However, they cannot tolerate carbohydrates very well.

These groups of people are better on a higher protein and fat intake. Carbohydrates should be properly controlled and timed, preferably after exercise.

Factors That Play A Role in Determining One’s Body Type

Gender

Women tend to have more body fat overall as compared to men. Also, they tend to store more fat in the gluteal and femoral region, while men store more fat in the abdominal area (5). But despite differences in fat metabolism, both men and women can have any body type.

Genetics

One study found out that kids tend to have the same body type as their moms, though more evidence is needed (6).

Ethnicity

Bearing limitations in mind, one study results illustrated differences across races in both body size preference and satisfaction, which may affect eating practices and body types (7).

Lifestyle

Of course, diet and exercise play a huge role in determining one’s body type. People who are more active tend to develop muscle mass and less body fat.

Diets That Will Yield Best Results for Different Body Types

Ectomorphs

Having a fast metabolism can both be a blessing and a curse. It makes it easy to get lean, but as we age, metabolism will slow down mainly because of low muscle mass, which can result in an unhealthy gain in body fat.

Ectomorphs are highly advised to take a diet that is higher in carbohydrates and calories. Approximately 60% carbs, 25% protein, and 25% fat.

Best starchy carbohydrates include:

• Oats
• Brown rice
• Sweet potatoes
• Quinoa

Fruit selections include:

• Peaches
• Bananas
• Pineapple
• Papaya
• Mangoes
• Avocados

Take vegetables like:

• Brussel sprouts
• Broccoli
• Beets and carrots
• Cauliflower
• Nutrient-dense snacks like seeds and nuts are also perfectly healthy.

Mesomorphs

As mentioned earlier, mesomorphs have higher muscle mass and they need more calories as compared to other body types, but it still should be balanced. These people are better on a mixed diet. A macronutrient split of 40% carbohydrate, 30% fat, and 30% protein is recommended (4).

Excellent sources of proteins are:

• White meats
• Fish
• Lentils
• Beans
• Dairy products like yogurt

Fruits and vegetables with skins are better because they contain less sugar and salt as compared to processed varieties.
Whole produce is rich in antioxidants, fiber, and phytochemicals that can boost the immune system and muscle repair.

Whole grains may help you fill full and round out meals. Choose the following:

• Brown rice
• Oatmeal
• Quinoa

Fats are just as important. Take the following:

• Olive or coconut oils
• Nuts
• Seeds
• Avocados

Endomorphs

Since endomorphs don’t burn calories as quickly as the other body types and they are less tolerable to carbohydrates, the ideal diet for them should include a higher fat and protein intake with fewer carbohydrates like the paleo diet.

Excellent sources of proteins and fats include:

• Beef
• Fatty fish
• Egg yolk
• Olive oil
• Macadamia nuts
• Walnuts
• Cheese

There’s no need to totally avoid carbohydrates as they are an excellent source of energy. You just have to pick the right kind of carbs.

Take complex carbohydrates starchy vegetables – fruits, whole grains, legumes, potatoes, and tubers.

Control your intake of simple carbohydrates as they are high in sugar and calories. Avoid the following:

• Rice
• Bread
• Pasta
• Cookies
• Cakes

The recommended formula when planning an endomorph’s meal is 35% protein, 35% fat, and 30% carbohydrates (3).

Other Popular Body Shapes

Aside from the above-mentioned general categories of body types, there are other popular body shapes that you might be more familiar with.

Apple Shape

This body type tends to carry most of its weight in the belly area. The legs and arms are slim and slender. Though this has the greatest risk due to excessive amounts of visceral fat, the belly fat is located deep inside the midsection is very much easy to eliminate.

People with this type of body fat commonly experience cravings after lunch or midmorning. The key to losing weight for Apple shaped bodies is to get blood sugar levels under control.

Eat:

• Clean proteins like lean beef, pork, chicken, and fish
• Healthy fats from eggs, nuts, seeds, avocados, coconut oil, olive oil, and cheese
• Leafy greens like kale and spinach

Avoid:
Coffee and other caffeinated drinks as they can throw off cortisol and insulin

Pear Shape

This body type gains weight through the hips and thighs and has a smaller lower abdominal “pooch”, a subcutaneous fat. They typically have a smaller upper body, with some excess weight on the arms and chest.

It’s quite hard to lose the subcutaneous fat through the hips and thighs as they are hard to mobilize. There is estrogen dominance, hence taking foods that may help flush out estrogen may be helpful.

Eat:

• High-fiber vegetables and fruits
• Oats
• Quinoa
• Brown rice
• Small amounts of lean protein
• Non-dairy fats

Avoid:

• High-fat dairy products like cream and cheese
• Caffeine
• Alcohol
• Tofu

Hourglass Shape

People with an hourglass-shaped body typically gain weight evenly between top and bottom, with a defined waist. They present with a soft, round look.

Eat:

• Raw vegetables and fruits
• Whole grain cereals
• Lean protein
• Spices

Avoid:

• High-fat meats
• Refined and processed carbohydrates
• Caffeinated drinks
• Dairy products
• Sweets

Inverted Pyramid Shape

Individuals with broader shoulders that taper down toward the waist and hips are said to have an inverted pyramid body shape. They carry some muscle mass in the upper body but has a tendency to store extra fat in the chest area, above the bra line, and at the back of the arms.

Eat:

• Complex carbohydrates like buckwheat, brown rice, and oats
• Fresh vegetable juices
• Low-fat dairy products
• High-fiber fruits
• Leafy greens

Avoid:

• Heavy meats
• Cheese
• Salty snacks
• Caffeine
• Protein bars

Takeaway

Knowing your body type can help you make the most of your unique body.

According to the proponents of these diets and tips, incorporating physical activity into your regular routine can help you achieve your fitness goals, whatever body type you have. This is the best recommendation for anyone looking to improve health.

Consult your doctor to create a diet and exercise plan that will work best for you and your body.

References