Metabolic Confusion Diet Plan For Endomorph Pdf

Metabolic confusion diet plan for endomorph pdf is the new diet designed to de-confuse your metabolism and greatly increase fat loss (and maybe muscle too). Workouts alone are not enough for long-term fat loss. Even if you have the perfect workout plan, with high intensity metabolic workouts, you will only maintain a low bodyfat percentage if you know how to trick your body into thinking it needs more food. That ’s where metabolic confusion comes in

Endomorph Diet Meal Plan

Endomorphs are one of the three main body types. They tend to store more fat, have a wider waistline as well as a larger bone structure.

Keeping track of the calories you eat and choosing the right foods can help you lose weight sustainably so that you can keep it off for good.

However, finding a practical plan that’s easy to follow can be difficult.

This article will cover everything you need to know about a following a healthy diet plan that can help you sustainably lose weight and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

What is an Endomorph?

A new method of classifying body types (somatotyping) was created in the 1940s. It split body types into 3 groups.

• Endomorphs usually had high amounts of body fat, leading to curvy and soft body shapes.
• Mesomorphs usually had a muscular, athletic or square body shapes.
• Ectomorphs usually low amounts of body fat and muscle, leading to thin body shapes.

Although the theory states that people can be placed into these generalised categories. In reality, many people can exhibit traits in other categories to varying degrees.

There are many factors that can affect your somatotype. These include:

• Genetics
• Diet
• Physical activity
• Stress
• Sleep

Therefore, lifestyle choices can play a huge role, in particular, the diet you choose.

If you’re unsure about your body type, you can take this quiz for classifying body types.

What’s the Best Endomorph Diet?

When choosing a diet plan, you’ll want something that can help you stay healthy as well as lose weight for an endomorph.

The Mediterranean diet is considered one of the best diets to follow for both heart health and sustainable weight loss. It has been ranked the number 1 diet according to the U.S. News & World Report since 2018.

In particular, it is rated amongst the best because of how healthy it is as well as how easy it is to follow. This makes it a perfect diet to follow if you want to find a sustainable way of losing weight without rebounding afterwards.

Many credible organisations suggest following a Mediterranean diet. These include:

• Harvard Medical School
• Mayo Clinic
• American Heart Association

Foods to Eat for Endomorphs

Vegetables

All kinds of vegetables are great for endomorphs. They’re low in calories but high in fiber. This means they keep you full without the extra calorie intake that adds fat. 

As a rule of thumb, you should try and eat different colors of vegetables. This is because they have generally different nutrient makeups.

Fresh, unprocessed vegetables are the best. Canned vegetables usually contain a lot of salt or sodium. Cooking with lots of butter or sauces can also add lots of calories too, so take note of any extras you add with them.

Fruit

Like vegetables, fruits are high vitamin, minerals and fiber and low in calories.

Fruits typically have more natural sugar than vegetables. Therefore, you might be wondering whether you should eat less fruits in order to lose weight.

However, overwhelmingly research shows those eating more fruit usually lose more weight. This is because most fruits have a low glycemic index, meaning they don’t cause high blood sugar spikes that lead to overeating. They also contain lots of fiber that keeps you full.

Fresh or frozen fruit is best. Canned fruit and fruit juices can contain a lot of sugar which can spike blood glucose levels.

Whole grains

Whole grains can also have a bad reputation because they contain carbs.

However, research has shown that eating whole grains can reduce body fat and the BMI index.

On the flip side, refined grains have been shown to contribute to major swings in blood sugar levels and overeating. Refined grains are stripped of their fiber and nutrients, leaving part of the grain that is high in sugar.

Good examples of whole grains to include in the diet are:

• brown rice
• whole-grain bread
• whole-grain pasta
• buckwheat
• quinoa
• bulgur

Beans and Legumes

Beans and legumes are among the best plant-based protein to include in your diet. They are extremely filling, high protein and high fiber.

Because of this, studies have found that legumes can lead to reduced food intake and long-term weight loss.

Good examples of beans and legumes include:

• Chickpeas
• Lentils
• Kidney beans
• Black beans
• Peas

Nuts and Seeds

Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.

Although they are calorie-dense, most studies suggest they can actually help you lose weight.

One study found that people who followed the Mediterranean diet who also ate nuts lost on average 2 inches from their waists, which was significantly more weight lost when compared to people who only included olive oil.

In another study, overweight women lost 3x more weight eating almonds compared to the group who didn’t.

Some good nuts and seeds include:

• Almonds
• Walnuts
• Cashews
• Hazelnuts
• Macadamia nuts
• Chia seeds
• Flax seeds

Other Foods to Eat

• Fatty fish: these contain omega-3 fatty acids that help with good heart and brain health as well as high amounts of protein. Fatty fish includes salmon, mackerel, sardines, tuna, herring and trout.
• Lean meat: this includes white meats like fish and protein. Because they contain more protein, they help fill you help and boost your metabolism.
• Dairy: Generally dairy foods are generally very nutritious and are a great source of protein.

Foods to Limit

These are foods you should generally avoid when trying to manage type 1 or type 2 diabetes or if you’re prediabetic.

By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

• Junk foods: fast food and potato chips
• Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods: french fries, donuts, fried meats
• Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
• Processed meats: bacon, canned meat, salami, sausages
• Trans fats: vegetable oil and margarine

General Guidelines for Endomorphs

Eat More Protein

Various studies show that eating enough protein may help reduce body weight and appetite.

This is because protein can help boost metabolism, resulting in reduced sugar cravings and calorie intake.

Many studies also show that eating good amounts of protein can help increase muscle mass and strength, which is essential for moving towards a mesomorph somatotype.

High protein foods include:

• Lean meats
• Fish
• Legumes and beans
• Nuts and seeds
• Dairy

Eat Less Sugar

High-sugar diets can cause obesity, inflammation, high triglycerides and blood sugar levels, just to name a few.

Some easy ways to reduce the amount of sugar in your diet include:

• Drink less sugary beverages like soda and juice. Drink more water instead
• Snack on fruit, nuts and seeds. Keep the sugary treats for special occasions, or eat them in smaller sizes
• Check food labels for hidden sugar. Although low-fat products are good for reducing saturated fat intake, they may replace the fat with sugar

Eat More Fiber

Fiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Fiber may also promote the release of satiety hormones (17, 18).

Both of these factors ultimately means that you eat less naturally, without having to think about it.

Foods high in fiber include:

• Fruits and vegetables
• Legumes
• Oats
• Nuts
• Whole grains

Drink Water

Many sodas and fruit juices contain lots of empty calories and sugar that add a lot of calories to your diet without filling you up.

On the other hand, drinking water can help speed up your metabolism by up to 30% within 60-90 minutes, thus helping you burn more calories

Calorie Shifting Diet Vs. Metabolic Confusion Diet Vs. Carb Cycling: Controversy Revealed

Most people get confused about these three diets for weight loss. Many think all these diets are entirely different than one another. 

To break the controversy and make things simple, here are a few things you should know! 

Metabolic Confusion & Calorie Shifting 

Metabolic confusion and calorie shifting are the same things. It’s more like metabolic confusion is a FANCY name of calorie shifting. 

Where does this ‘metabolic confusion’ name come from? 

Basically, calorie shifting is a diet where you will consume low calorie intake for 5-6 days and high calorie intake once or twice a week.

Things to Consider Before Making a Meal Plan for Endomorph 

As you already know, endomorphs tend to store fat faster than others. For faster fat loss, we have to avoid fattening food and carbohydrates. 

That’s why you have to choose food intake that doesn’t have high fat and consume more foods rich in protein. 

Also, to avoid weight gain and increase resting metabolic rate, you have to go for a 5-6 days low carb or no-carb diet.

You can have 2-2.5 gm carbs for every pound of your body weight on high carb days. 

For example, someone with 177 pounds body weight can consume 354 – 442.5 grams of carbohydrate on high carb days. 

Ideal Meal Plan for Endomorph (With Calorie Intake)

Many popular diets are available when it comes to caloric deficit diet plans. But, for endomorphs, the metabolic confusion diet with lower carbs is the best option. 

However, a regular metabolic confusion diet plan doesn’t focus on lowering carbs as carb cycling does. 

That’s why people with endomorph body require a different approach. Besides calorie consumption, they should also focus on low carb consumption. 

So, here is a sample endomorph diet you can follow. This is the meal plan I have followed as well.

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g / ⅝ cups tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 100g / ½ cups cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cups feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 60g porridge oats
• 160g Greek yogurt
• 175g blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cups tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cups jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cups tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cups feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g