Best Diet Plan For Endomorph Female


Best diet plan for endomorph female: If you’re an endomorph, being active and staying fit are two things you may concern the most. But how do you do that? Easy. I don’t believe in so-called miracle diets, but I sure as hell know there are helpful tips and tricks that could be of use to any endomorph trying their best to lose weight. Listed below are three diet plans specifically designed for endomorphs with around 1000 calories a day, so that you can learn how to eat healthy and effectively lose fat.

Endomorph: What It Is And Its Types

People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. This body type is mainly characterized by high-fat content in the chest, abdomen, and waist. According to the University of Houston, endomorphs have a lot of body fat. Less muscle mass is also a feature of this body type. Individuals with the endomorph body type usually fall under two categories:

  • Meso-endomorph: People have thick arms and legs and a boxy chest and midsection in this body type. They tend to retain water and a layer of fat on the top of their muscles.
  • Ecto-endomorph: People with this body type have a soft midsection, flabby upper arms and legs, and droopy chests.

While these are the two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.

How To Know If You Are An Endomorph

You may be an endomorph if you gain weight fast and face difficulty losing weight even with calorie restriction. An apple-shaped body is also a significant characteristic of the endomorph body type.

Those with an endomorph body type also tend to have short arms and legs, wide waist and hips, fall asleep quickly, and put on weight easily after a high-carbohydrate diet. In addition, studies show that the endomorph body has a layer of fat deposited in the abdomen and chest, making the person’s appearance bulky and apple-shaped.

Endomorph diet is believed to have a beneficial effect on people with this body type. In the next section, know what the endomorph diet is and how it works.

What Is An Endomorph Diet And How Does It Work?

People with an endomorph body type have a slower metabolism. As a result, their body tends to convert excess calories into fat easily. Therefore, a proper diet plan is necessary to shed the excess pounds.

Endomorphs should prefer foods rich in protein and healthy polyunsaturated and monounsaturated fats. Foods containing refined carbohydrates must be avoided. Calorie-laden foods are forbidden for endomorphs.

A high-protein diet with moderate fat and carbs is ideal for this specific body type. But what kind of foods can one include in the diet? Learn more in the next section.

Foods List For Endomorphs

A diet for the endomorph body type has to be chosen carefully with the proper distribution of macros – as they play a significant role in body metabolism (3).

Fruits and vegetables must be a part of the diet as they have an anti-obesity effect (4). The diet should also include complex carbohydrates like whole grains and lentils. Foods rich in fiber must also be included for their anti-obesity effects (5). Low fiber intake may also lead to fat accumulation in the body (6).

Endomorph Workout: Which Exercises Are Ideal For This Body Type?

1. Running

  1. Keep your head straight and try to maintain a good posture.
  2. Try to keep your hands at waist level and relax.
  3. Relax your shoulders and warm up for 30 seconds.
  4. You can inhale and exhale with the nose while running.
  5. Start with moderate speed and gradually increase the speed and duration.

2. Brisk Walking


  1. Try to relax your shoulders, neck, and back. Rotate your shoulders and neck slightly for warming up.
  2. Keep your head straight. Do not look down.
  3. Keep your back straight and try to engage your abdominal muscles.
  4. Walk at a slow and steady pace and roll your foot from heel to toe.
  5. Start with a minimum duration and gradually increase.

3. Burpees


  1. Stand with your feet shoulder-width apart and keep your arms by your sides.
  2. Bend slowly into a squat position and place both hands on the floor.
  3. Bend slowly for a plank position by kicking your legs back slowly.
  4. Jump forward to return to a squat position. Return to the initial standing position.
  5. You may start with 3 repetitions and gradually increase to 10 repetitions.

Although diet and exercise play a significant role in boosting metabolism, they must be backed by proper lifestyle changes. Know what they are in the next section.

Other Lifestyle Changes You Can Make

  • Get Adequate Sleep

Sleep deprivation may lead to obesity and slow down metabolism (9). As Sound sleep is necessary for proper body functioning, aim to get quality sleep every night.

  • Eat Enough

Anecdotal evidence suggests that restricting your calorie intake may slow down your metabolism. Balance your calorie intake and exercise regularly to see visible results.

  • Hydrate Adequately

There is a direct link between dehydration and metabolism. Dehydration alters metabolism and may lead to metabolic dysfunction (10). Have water or fruit juices or vegetable/fruit-infused waters to ensure adequate hydration.

Healthy weight loss and improved metabolism are the primary outcomes of an endomorph diet. However, the diet has other health benefits too.

  • Exercise Regularly

Physical activity is of immense importance to burn out the stored fat and increase metabolism. You can exercise six days a week for at least 30 minutes. This will enhance your mood and provide mental relaxation, which will improve metabolism.

Benefits Of The Endomorph Diet

According to the United States Department of Agriculture, the overall calorie intake does not exceed the intake needed to maintain a healthy weight. Additionally, healthy dietary patterns support healthy weight and help in the prevention of chronic diseases.

1. May Reduce The Risk Of Cardiovascular Disease

An endomorph diet majorly focuses on low carbohydrate intake. Low-carb diets were found to reduce the risk of cardiovascular disease.

2. May Reduce Blood Pressure

People with the endomorph body type are more likely to be at risk of high blood pressure.

3. May Promote Skin Health

Anecdotal evidence suggests that a diet high in refined carbohydrates may cause acne. An endomorph diet, being low on carbs, promotes skin health and helps manage the risk of acne. The diet is also rich in fruits and vegetables that help promote skin health.

Despite the many beneficial effects it offers, the endomorph diet may exhibit a few undesirable effects as well. Know more in the next section.

Disadvantages Of The Endomorph Diet

There are no potential disadvantages of the endomorph diet. But some people may find it difficult to limit the intake of carbohydrates. They may also experience digestive alterations and mood changes in the initial days. However, you can overcome these by trying out different food combinations.


The endomorph diet, specifically designed for people with endomorph body types (they have slower metabolism), can be a game-changer. It is a high-protein and moderate-fat and -carbohydrate diet that excludes refined carbs and calorie-rich foods. The diet comprises fruits, vegetables, chicken, fish, whole grains, dried beans, nuts, etc. It also focuses on consuming fiber for its anti-obesity effect. Studies suggest this also helps reduce the risk of cardiovascular disease and hypertension. If you have an endomorph body, you can also try a fast metabolism diet, Mediterranean diet, or vegan diet. Besides, physical activities like running, brisk walking, and regular exercise also help increase metabolism.

Macronutrient Ratios

Ideally, an endomorph’s diet is higher in protein and fat, with less carbs. A macronutrient ratio that works well for endomorphs is:

Carbohydrate: 30 – 40%
Protein: 30 – 35%
Fat: 30 – 35%

You can start with more carbs such as a nutrient distribution of 40% carbs, 30% protein and 30% fats, and if you find you’re not losing weight reduce your carb intake further. For example, 30% carbs, 35% protein, and 35% fats.

You needn’t follow a complicated diet to make these changes. This ratio of protein, fat, and carbs doesn’t have to be pinpoint accurate. Think of it simply as eating a diet higher in protein and fat, and lower in carbs.

A moderately low carbohydrate, higher protein and fat diet will help endomorphs to:

  • Lose weight and maintain weight loss.
  • A higher protein allows for a reduction in calories, while minimizing any feelings of deprivation or hunger. A protein rich meal is more satisfying and leaves you more full after eating, compared to carb-heavy meals.
  • About 20-30% of the calories from protein are burned by the body in the process of digestion. This is called the thermic effect, which is higher for protein than for fat or carbs. While anything eaten in excess is likely to lead to fat gain, a diet higher in protein is less likely to be stored as body fat than a diet high in carbs or fat.
  • Moderate carbs with higher protein will help prevent the muscle loss that occurs when lowering calories to lose weight.
  • Provide enough carbohydrates to fuel metabolic needs and maintain energy levels, while keeping blood sugar controlled and minimizing risk of diabetes and other diseases.
  • Help make eating like this a lifestyle choice and a habit, as it isn’t


Endomorphs don’t lose weight fast like the other body types. This is because of the slow metabolism rate that their bodies exhibit.

So, if you possess this body type, you need to consider a specific endomorph meal plan to facilitate weight loss.

The best type should be the one that has higher protein and fat content and low carbohydrate.

They include:


These foods assist in weight loss as they keep you full for a longer period of time.

Proteins boost your metabolism rate.

Therefore, an endomorph meal plan must always include high protein foods. Vegetarians are encouraged to incorporate plant proteins like oats lentils into their endomorph meal plan.


Foods that contain healthy fats can help an endomorph to reduce cravings and appetite.


Being an endomorph doesn’t mean you can’t incorporate carbs into your diet. Carbs are a great source of energy for the body.

Removing carbs from your diet makes you consistently fatigued and sluggish. You end up lacking the energy to do anything.

Even worse, a meal plan that contains low carbs can lead to severe ketosis.

The solution for all this is to choose complex carbohydrates into the endomorph meal plan over the simple ones.

They include legumes that have high fiber like beans, peas, lentils, spinach, kales, and broccoli. Starchy vegetables like sweet potatoes, yams, carrots, and fruit also make the cut.


Avoid simple carbohydrates as they are stored as fats in your body instead of energy. They slow your metabolism rate also.

High sugar chocolates, beverages, white bread, and fried foods should be given a wide berth.



Breakfast: Cheese coated with both green and red grapes plus chia seeds.

Snack: Carrots

Lunch: Sardines served with vegetables

Dinner: Cauliflower brown rice served with steak.


Breakfast: Boiled eggs served with sugar-free coffee or tea.

Snack:  Apple.

Lunch: Chicken breast dipped in olive oil, veggies, and raw tomatoes.

Dinner: Baked potatoes served with lentil soup.


Breakfast: 2 scrambled eggs, onions, tomato, and spinach.

Snack: Handful of almonds.

Lunch: Avocado tuna salad served with peas.

Dinner: Salmon served with veggies.


Breakfast: Greek yogurt plus groundnut smoothie.

Snack:  Handful of sunflower seeds.

Lunch: Brown rice served with shrimp.

Dinner: Red beans served with dried tomatoes, olive oil, and raw veggies.


Breakfast: Omelet topped with pieces of avocado.

Snack: Apple baked with cinnamon.

Lunch: Sweet potatoes served with shredded chicken barbeque and low-sugar tomato sauce.

Dinner: Cauliflower rice, avocado pieces, and shrimp.

DAY 6:

Breakfast: Hardboiled eggs with blueberries.

Snack: 10 -15 black olive seeds.

Lunch: Chicken wrapped in lettuce plus veggies.

Dinner: Sweet potatoes served with lentil soup.


Breakfast: Greek yogurt served with almonds and cinnamon

Snack: Bag of popcorn.

Lunch: Mushroom soup served with chicken breast.

Dinner: Baked salmon served with steamed broccoli and soup


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