I get so many emails from my fellow endomorphs about what to eat and how to actually shed body fat, so today I want to share my endomorph diet plan.

If you have NO clue what an endomorph is, or if you’re not sure if you’re an endomorph, be sure to read this post and watch my video explanation about the different somatotypes! Essentially, there are 3 different body types and it’s important to know what your body type is so you can tailor your workouts and nutrition for your body type. 

If you ARE an endomorph, welcome lol! Losing fat as an endomorph can be trickier than the other somatotypes–but NOT impossible!

I lost 80 pounds after having my son doing home workouts and focusing on my diet (I can help you too). Since diet is KEY to losing weight, ESPECIALLY as an endomorph, I wanted to share some of the things that I eat each day and my approach to nutrition.

In this post, I share what I eat in a day as an endomorph, and today I’m sharing some important tips for the endomorph so you can come up with your own endomorph diet plan.

Endomorph Diet Plan Tip #1: Include protein at every single meal.

Protein is satiating, meaning it will keep you fuller, longer.

Examples of foods that have a high protein count:

  • Meat
  • Fish
  • Beans/legumes (I personally don’t eat a ton of these since they have a higher carb count)
  • Eggs
  • Protein powder
  • Nuts/seeds

Below are some examples of some of my meals. Yes, I eat meat! I was actually a vegan for almost 2 years…and 15 pounds heavier. I was seriously stuck and couldn’t figure out why…

It’s because I was eating too many carbs and not enough protein as a vegan. My body really does better with meat. 

Endomorph Diet Plan Tip #2: Include a healthy fat in each meal.

Fat is also super satiating, and fat does not make you fat!! I go over the benefits of eating high fat in this post, and sources of healthy fats in this post.

I personally consume about 50% of my daily calories from fat!

Easy ways to get your fats in:

  • Cook your meat, veggies, etc. in grass-fed butter or coconut oil
  • Add olive oil to your salad
  • Eat avocados with your eggs or salad (or anything. I’m obsessed with avocado!)
  • Add a tablespoon of MCT oil to your shakes or coffee
  • Fat bombs like these

Endomorph Diet Plan Tip #3: Watch your carb intake

Endomorphs are super carb sensitive…I swear if I look at sugary foods I gain 5 pounds. Kidding, kind of.

I do notice that when I consume too much sugar, even in the form of fruit or milk, my face puffs up a bit.

Make the bulk of your meals veggies, protein, and healthy fats, and you won’t even miss out on the carbs.

I’m not saying go carb free—because I most definitely am not carb free! I’m saying that most Americans consume wayyyy too many carbs, so you want to limit them.

Personally, I consume 75g-100g of carbs each day.

Why should you watch your carbs?

“Reducing your carbohydrate intake lowers your insulin levels. Since insulin keeps fat locked into adipose tissue, lowering insulin can increase the amount of fat released to be burned for energy.” This post on Marks Daily Apple goes into detail on why low carb diets actually work.

If you’re familiar with the US guidelines and the food pyramid, you’ll know that the guidelines are to consume the majority of your calories from carbs. How is that working out for the majority of Americans?

A fascinating book that I highly recommend is Death by Food Pyramid, which goes into detail about the food pyramid and how it’s majorly based on politics and shady special interest groups..not the health interest of the American public.

I suggest you calculate your caloric intake so you can see how much you’re eating, and especially how many carbs you’re eating in a day. I personally use MyFitnessPal, but there are a ton of different apps out there for calculating macros. 

If you’re drinking juice, soda, eating cereal, candy, pasta, adding sugar to your food, etc., you’re probably way over your recommended carb intake. I know a lot of women who are eating ‘healthy’, but they don’t realize how quickly those carbs add up! A banana has 30 grams of carbs in it, a cup of whole milk has 12 grams of carbs. They add up fast!

Endomorph Diet Plan: What does a typical day look like?

You can check out this post for a detailed breakdown of what I eat in a day.

Question of the day: Are you an endomorph? Are you following any of these tips yet? Will you start?


Sources: https://www.marksdailyapple.com/a-brief-history-of-u-s-dietary-guidelines/














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