Endomorphic is one of the three basic types of body building. It is characterized by individual predispositions, so it’s worth making sure that every endomorphic knows how to adjust your diet to maintain a healthy and athletic figure. What features does endomorphics have and what will be the best diet for him?

Endomorphic, mesomorphic and ectomorphic – means basic types of figure

Most people have mixed features. There are, however, three basic types of figure

1) Endomorphic – is characterized by a powerful body structure, thick skeleton, easily accumulates fat tissue, has a sluggish metabolism. The shape of the figure closes in the circle, the fat accumulates above all around the abdomen.

2) Mesomorphic – a born athlete, a type of which everyone is jealous of. It builds muscle mass without any problems, does not accumulate body fat, metabolism is efficient. The shape of the figure closes in the triangle of the shoulders and the arms are wide, the waist is narrow.

3) Ectomorphic – has a fine, delicate body structure and long and lean limbs. Accelerated metabolism results in a very low level of body fat. The shape of the figure closes in the rectangle of the hip and the shoulders are narrow.

Endomorphic – the best diet for endomorphics

The endomorphic diet should primarily contain a lot of protein, both from animal sources (eggs, fish, meat, dairy products) and vegetable (soy and its products, quinoa, legumes, vegetables, whole grains). It is necessary to ensure the supply of healthy fats, ie products rich in polyunsaturated acids. We include cold vegetable oils, ie extra virgin olive oil, linseed oil, avocado, nuts, seeds, seeds and fatty sea fish. Carbohydrates should be consumed economically and constitute a maximum of 50% of the total energy from the diet. They should be obtained from complex sources such as groats, whole grain cereals and rice, whole grain bread and rye sourdough, starchy vegetables with a low glycemic index.Endomorphics are strongly recommended to reduce simple sugars and highly processed products, that is, all junk food, sweets and refined sugar. To maximize your metabolism, eat regularly, at intervals of 2 to 4 hours, 4 to 6 meals a day, and do not overeat. By increasing the supply of vegetables and fruits, we provide the body with all the necessary vitamins and minerals and improve the excretion of water from the body. Suggested fruit intake, due to the high sugar content, are two servings a day (a serving = 150 g). It is also worth remembering about proper hydration. It is best to consume 1 cm3 of water for each 1 kcal in the diet, respectively increasing this amount in physical exertion.To maximize your metabolism, eat regularly, at intervals of 2 to 4 hours, 4 to 6 meals a day, and do not overeat. By increasing the supply of vegetables and fruits, we provide the body with all the necessary vitamins and minerals and improve the excretion of water from the body. Suggested fruit intake, due to the high sugar content, are two servings a day (a serving = 150 g). It is also worth remembering about proper hydration. It is best to consume 1 cm3 of water for each 1 kcal in the diet, respectively increasing this amount in physical exertion.To maximize your metabolism, eat regularly, at intervals of 2 to 4 hours, 4 to 6 meals a day, and do not overeat. By increasing the supply of vegetables and fruits, we provide the body with all the necessary vitamins and minerals and improve the excretion of water from the body. Suggested fruit intake, due to the high sugar content, are two servings a day (a serving = 150 g). It is also worth remembering about proper hydration. It is best to consume 1 cm3 of water for each 1 kcal in the diet, respectively increasing this amount in physical exertion.two servings a day (a serving = 150 g). It is also worth remembering about proper hydration. It is best to consume 1 cm3 of water for each 1 kcal in the diet, respectively increasing this amount in physical exertion.two servings a day (a serving = 150 g). It is also worth remembering about proper hydration. It is best to consume 1 cm3 of water for each 1 kcal in the diet, respectively increasing this amount in physical exertion.

The diet for endomorphics should be supported by regular physical activity, which will additionally boost the metabolism and maintain the adipose tissue at an optimal level. To maximize training effects it is good to know your exact caloric demand.

Endomorphic – how to calculate caloric demand?

Caloric demand is the sum of energy needed to satisfy all the needs of the system related to the total metabolism (CPM). The CPM consists of

  • PPM – basic metabolism – caloric expenditure necessary to maintain the vital functions of a man who is completely at rest, thus the work of internal organs, breathing, metabolic changes, excretion processes, secretion, etc.
  • PPPM – extra-basic metabolism – energy expenses related to maintaining a constant body temperature and energy use during daily activities and physical activity

When calculating the caloric demand, it should be remembered that despite the existence of specific patterns, the result obtained is averaged and may differ for each of us.

Factors affecting the caloric demand

  • age – caloric demand decreases with age,
  • sex – the caloric demand of women is lower than that of men,
  • height and weight – caloric demand is higher in larger people,
  • physiological condition – caloric demand is greater during pregnancy,
  • physical activity – caloric demand increases with the level of physical activity,
  • body structure – caloric demand depends on the type of body,
  • health condition – caloric demand depends, among others from the work of the thyroid gland, the state of nutrition, the state of immunity of the body.

The caloric demand can be calculated using the PPM formula according to Harris and Benedict, multiplying the result by the average physical activity coefficient

PPM for men (kcal / day) = 66.47 + 13.75 W + 5 H – 6.75 A

PPM for women (kcal / day) = 665.09 + 9.56 W + 1.85 H – 4.67 A

Where W – body mass in kg, H – height in cm, A – age in years

Activity coefficients

1.0 – lying or sedentary lifestyle, lack of physical activity

1,2 – sitting work, physical activity at a low level

1,4 – sitting work, training twice a week

1.6 – light physical work, training 3-4 times a week

1.8 – physical work, training 5 times a week

2.0 – hard physical work, daily training

In the case of endomorphic body build, about 200-300 calories should be subtracted from the final result.

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