Endomorph Diet Plan for Women - Best Foods & Macros

Endomorph Diet Plan for Women - Best Foods & Macros

Do you struggle with additional body fat, slow metabolism, and find it difficult to lose weight? Then maybe you have an endomorph body type.

Characterized by larger bones and wider hips and waist, endomorphs hold their weight and muscle around the abdomen, hips, and thighs and struggle to make it move.

This is something many women struggle with. However, instead of hating it, we want to show you how to lose weight and embrace your natural curves.

In this article, we share our endomorph diet plan for women. We explore the best foods and macros to help you achieve your weight loss goals.

Understanding the Endomorph Body Type

The endomorph body type is characterized by wider hips and waist, exhibiting slower metabolisms, holding fat and muscle mass around the abdomen, hips, and thighs.

Endomorph is one of the three main somatotypes that categorize body types based on bone mass and body composition, these include:

  • Ectomorph — Slim frame, less muscle mass, long limbs
  • Mesomorph — Medium frame, greater muscle development, low body fat
  • Endomorph — Larger frame, higher body fat, lower metabolism, shorter limbs

However, these aren’t one-size-fits-all as some body types fit in between these three main categories.

While having an endomorph body type can have its challenges, we should also embrace the benefits. Endomorph’s muscle mass and bone structure make them strong, which is great for sport, while added curves can accentuate the feminine figure, and while the slower metabolism, additional muscle mass, and the difficulty losing weight can make it challenging to shape the body, but not impossible.

Programming can be adjusted to include cardio, strength training, and nutrition to help achieve weight loss and fitness goals.

Why Diet Matters for an Endomorph

Nutrition is a cornerstone of any weight loss plan, and this goes double for endomorphs. While ectomorphs and mesomorphs have the luxury of holding less body fat and high metabolism, endomorphs have to battle for the loss of every ounce of fat, and nothing gets the job done like correct nutrition.

Sure, exercise can help, but it accounts for a sliver of daily energy expenditure. For example, research shows that our basal metabolic rate which is the energy burns at rest (from basic function) accounts for 60–80% of our total energy expenditure. Meanwhile, exercise accounts for between 15–30%.

This can be used to our advantage. Here we can lower our calorie intake below daily expenditure to form a calorie deficit, allowing our basal metabolic rate to burn fat.

Correct nutrition, and tracking calorie and macronutrient intake can help endomorphs reach their physical potential. Combining these elements can help build muscle mass, burn body fat, and reveal and accentuate those curves.

Best Macronutrient Split for an Endomorph Diet

Correct nutrition can be used to shape and develop the endomorph body type. While there is increased fat mass and slower metabolism, certain adjustments can be made to macronutrients to burn fat.

Here are the recommended macronutrient ratios for an endomorph:

  • Carbohydrates: 40% of total calorie intake
  • Protein: 30% of total calorie intake
  • Fats: 30% of total calorie intake

Below we break down each macronutrient and how it can improve weight loss.

Higher Protein for Fat Loss & Muscle Retention

Dietary protein is essential for building and preserving muscle mass, however, few people understand just how powerful it can be for fat loss.

Protein is excellent for weight loss as it can help reduce hunger. Evidence shows that dietary protein keeps us fuller for longer, which sustains energy levels and reduces snacking throughout the day.

Additional sources show that protein intake increases thermogenesis, which is the energy expended to digest, absorb, and convert food.

The combination of reduced food intake and increased metabolism creates a powerful swing for fat loss that is highly beneficial for endomorphs.

Research indicates the recommended daily protein intake is approximately individuals who are training is approximately 1.4–1.6 grams per kilogram of body weight. However, if you are in a calorie deficit, then this is increased to 2.3–3.1/kg/day to help retain muscle mass during weight loss.

To achieve this, we recommend adding 25–30 grams of protein to each meal. This will help you hit your daily protein goal, and improve fullness, leading to less snacking.

Moderate Healthy Fats for Satiety

Healthy fats are an essential component of an endomorph’s balanced diet. Research shows that healthy fat can contribute to satiety while supporting vital organs and many of the body’s systems.

Evidence shows that dietary fats such as polyunsaturated fatty acids (PUFA) can promote health and prevent disease while reducing food intake.

Consuming 30% of your total calorie intake through PUFA such as omega-3 fatty acids ensures a solid boost for improving fullness and overall health.

We recommend experimenting with foods such as salmon, trout, walnuts, chia seeds, flaxseeds, beans, and green leafy vegetables to increase healthy fat intake. These can all be the basis of a meal or added to increase PUFA intake for satiety and overall health.

Lower Carbs to Manage Insulin Sensitivity

The endomorph’s lower carbohydrate intake is a great way to manage insulin sensitivity and energy levels.  Carbohydrate intake traditionally sits around 45–65% of our total daily intake. This is reduced to 40% in favor of increased protein intake.

Research shows that decreasing carbohydrate intake can support fat loss and improve insulin sensitivity. Meanwhile, additional sources indicate that protein can stimulate the release of insulin, improving glucose uptake.

Best Foods for an Endomorph Diet

The endomorph diet macronutrient ratios illustrate an almost completely balanced diet carbohydrates, protein, and healthy fats.

Below, we discuss the best food for the endomorph diet to help you lose weight, build muscle, and enhance a new, incredible physique.

Lean Proteins and Their Benefits

Lean protein sources are great for improving fullness, and building and preserving muscle mass. As mentioned, the recommended daily protein intake is approximately 1.4-1.6g/kg/day.

For example, this is the equation for someone who ways 75 kg:

E.g.

1.4g x Body Weight = Daily Protein Intake

1.4g x 75 kg = 105 grams/day

Here is a list of lean protein sources and their protein content per 100g:

Protein Content in Foods (per 100g)
Food Protein/100g Food Protein/100g
Chicken Breast 31 g Chia Seeds 17 g
Pork 27 g Quinoa 16.5 g
Beef 26 g Oats 16.9 g
Tuna 28 g Pinto Beans 21 g
Salmon 20 g Tofu 8 g
Egg 13 g Chickpeas 19 g
Whey Protein 25–30 g (scoop) Cottage Cheese 11 g

Healthy Carbs: What to Eat and Avoid

Carbohydrates are an essential food source that improves satiety and provides our body with fuel, however, not all are equal. There are two main types of carbohydrates: complex carbohydrates and simple carbohydrates.

Endomorphs should prioritize eating complex carbohydrates, such as brown rice, quinoa, oats, fruits, and vegetables.

Research shows that complex carbohydrates contain three or more sugar bonds, which take longer to digest, providing a slow increase in blood sugar. They also contain fiber, a non-digestible carbohydrate that promotes gut health and improves regularity.

Simple carbohydrates on the other hand contain one of two sugars and are easily utilized for energy, resulting in a spike in blood sugar, before ending in an energy crash. Foods such as white bread, baked goods, chips, candy, soda, fruit juice, white rice, sugary cereals, and processed foods including fast food are simple carbohydrates.

These foods are calorie-dense while holding little nutritional value. When they are consumed our blood sugar spikes and then crashes, leaving us hungrier than before. This leads to us reaching for more food, increasing calorie intake, and making it difficult to stay with a calorie deficit.

Below is a list of complex carbohydrates to eat and simple carbohydrate food to limit.

Complex vs. Simple Carbohydrates
Complex Carbohydrates (Eat) Simple Carbohydrates (Avoid/Limit)
Oats White Bread
Quinoa White Rice
Brown Rice Soda
Fruit Fruit Juice
Vegetables Candy
Whole Wheat Bread Sugary Cereal
Sweet Potato Chips
Beans Baked Goods

Essential Fats for Hormonal Balance

Essential fats have far-reaching effects on the body. Omega-3 PUFA supports hormones, and vital organs, reducing inflammation, with sources showing they can be beneficial for reducing cardiovascular disease by lowering cholesterol, and blood pressure, improving blood vessel health, and reducing inflammation.

Regarding hormones, evidence suggests healthy fats were associated with improvements to reproductive health with a small increase in testosterone and lowered risk of anovulation.

Here is a list of foods rich in healthy fat:

Healthy Fat Sources
Healthy Fat Sources Healthy Fat Sources
Avocado Flaxseed
Egg Dark Chocolate
Salmon Olive Oil
Mackerel Nuts
Tuna Chia Seeds
Tofu Edamame

Sample Endomorph Diet Plan for Women

Diet plans and recipes for endomorph body types often look very similar to a standard nutrient-dense diet. However, we must remember to reduce prioritize protein and healthy fats, and lower carbohydrate intake.

Below, we present several meal examples for your endomorph diet.

Breakfast

  • Ground Turkey Breakfast Skillet
    • Ground turkey, salsa, kale, eggs, cheddar cheese, olive oil
  • Kale and Avocado Omelet
    • 2 eggs, low-fat milk, chopped kale, sunflower seeds, lime juice, olive oil, salt, crushed red pepper
  • Mixed Berry Protein Overnight Oats
    • Soymilk, oats, light maple syrup, chia seeds, powdered peanut butter, salt, medium banana, cup mixed berries

Lunch

  • Baked Chicken Veggie Bowel
    • Chicken: 100g baked chicken breast
    • Veggies bowl: small broccoli, large red onion, cooked brown rice, sliced kale, green beans
  • Turkey Meat Ball and Citrus Cou cous
    • Meat Balls: Ground turkey, chili powder, cinnamon, onion, orange zest, olive oil
    • Cous Cous: Cous cous, chicken stock, coriander, chopped orange
  • Scrambled Egg and Feta Hash
    • Scrambled Eggs: Eggs, spring onion, feta, cherry tomatoes, olive oil, chives
    • Salad: Spinach
  • Chicken and Cucumber Wrap
    • Whole-wheat tortilla, cup shredded cooked chicken, medium avocado, cream cheese, slices cucumber, cup mixed salad, tablespoons grated carrot

Dinner

  • Baked Tuna Steak and Quinoa with Roast Vegetables
    • Baked Tuna: 100g Tuna Steak, lemon juice, salt, pepper
    • Baked Vegetables: sweet potato, pumpkin, onion, rep pepper, broccoli
  • Peanut Chicken
    • Chicken: Chicken breast, olive oil, garlic, ginger, salt, pepper
    • Baked Vegetables: Sweet potato, onion, olive oil, salt, pepper
    • Sauce: Garlic, lime juice, peanut butter, honey, soy sauce, sesame oil
    • Salad: Brown rice, avocado, spinach,
    • Garnish: Cilantro sesame seed
  • Smokey Sausage Skillet
    • 12 oz smoked sausage, sourdough bread sliced (cubes), kale, garlic, sage, thyme, chicken broth, cannellini beans, Boursin cheese, olive oil, salt, pepper
  • Beef and Rice Stuffed Peppers
    • Ground beef, brown rice, poblano peppers, onion, garlic, tomato pasta, dried oregano, cumin, diced tomatoes, cilantro, light cheddar, olive oil

Snacks

  • Hummus and Veggies Sticks
    • Carrot, celery, cucumber
  • Fruit Protein Smoothie
    • Frozen mixed berries, banana, flaxseeds, chia seeds, low-fat Greek yogurt, unsweetened almond milk, protein powder
  • Protein Balls
    • Oats, protein powder, flaxseeds, cinnamon

Exercise Recommendations for Endomorphs

Correct nutrition is vital for weight loss, and combined with exercise can help improve weight loss, strength, and function. Below, we highlight the ideal exercise recommendations for Endomorphs.

Strength Training for Metabolism Boosting

Strength training is incredible for building muscle mass and improving function, but did you know it can help improve weight loss?

Studies show that resistance training sessions can increase resting energy expenditure by 5% for up to 72 hours post-workout. This means that when you perform a workout with free weights, dumbbells, cables, machines, or bands your metabolism will increase and burn calories while you rest.

Further research also suggests that even a short session of 11 minutes is capable of increasing resting energy expenditure for 24 hours, highlighting that regular strength training may lead to a chronic increase in energy expenditure.

Cardio Strategies for Fat Loss

Cardio is an amazing tool for improving cardiovascular health and burning calories. A 2012 study compared the effects of aerobic training (cardio) and resistance training on body mass and fat mass. What they discovered was that while resistance training was great for increasing muscle mass, aerobic training was optimal for reducing fat mass and body mass.

This is welcome news for endomorphs wanting to reduce total body mass and fat mass, providing a means of burning calories and reducing body mass.

Meanwhile, for those who want to develop and preserve lean muscle, cardio in the form of running, walking, cycling, rowing, and swimming can be combined with resistance training, providing a boost to metabolism, and enhancing fat loss.

HIIT vs. Steady-State Cardio: What Works Best?

HIIT and steady-state cardio are both viable options for increasing cardiovascular fitness and burning fat.

High-intensity interval training consists of performing intervals of intense exercise bursts followed by short rest. This can be done with running, sprinting, body weight exercises, and resistance training exercises.

Steady-state cardio on the other hand refers to cardio performed at the same speed and intensity for the entire duration. This is typically done through exercises such as walking, jogging, cycling, swimming, hiking, or an elliptical machine.

So, which is better? Evidence indicated that steady-state cardio is equivalent to HIIT. However, this comes with caveats. HIIT can achieve similar results in shorter training bouts and is more beneficial for cardiovascular health, however, due to the intensity is far less enjoyable which may decrease program adherence and drop-off.

Meanwhile, steady-state cardio naturally requires a longer duration to achieve similar results, however, its ease of performance improves adherence, which can lead to great results over time.

Common Mistakes to Avoid on an Endomorph Diet

The endomorph diet requires a careful balance of macronutrients to ensure weight loss and the preservation of muscle. However, there are also common mistakes which should be avoided to improve adherence. Below, we highlight common pitfalls to ensure the success of the endomorph diet.

Overeating Carbs or Sugary Foods

Consuming excessive amounts of carbohydrates and sugary foods is one of the fastest ways to kill your endomorph nutrition plan. As mentioned, the endomorph diet lowers the daily carbohydrate intake in favor of protein and healthy fats.

Consuming sugary foods spikes energy, resulting in energy crashes which can leave us feeling hungry, fatigued, and reaching for more food shortly after.

Maintaining the correct balance of carbohydrates, protein, and healthy fats is essential for weight loss. When carbohydrates exceed their daily limit, it can lead to excess calorie consumption or the daily allowance of protein and healthy fats.

Neglecting Strength Training

A common mistake many individuals make is neglecting strength training in favor of cardio. While cardio has been identified as a powerful tool for decreasing fat mass and body mass, solely focusing on it means missing out on the boosted metabolism that comes from strength training.

We strongly recommend adding strength training to your routine. Even just two to three 30-minute, moderate-intensity sessions per week can make a massive impact.

Not Tracking Progress and Adjusting Macros

When it comes to chasing weight loss goals, few things are more powerful than tracking your progress. Too often people set major health and wellness goals without a basic action plan. This leads to sub-par results and poor adherence.

Goal setting, planning workouts, and tracking calorie and macronutrient targets ensure you are taking measured steps toward your training goals.

Weight loss is a long journey that can take months and having a record of your progress can provide insights into your progress and spurring you on to achieve your goals.

Not Controlling Portions

Not controlling portions is a common mistake that can stall your weight loss progress. When people overhaul their diet and begin eating nutrient-dense foods, they can be misled into thinking they can consume large amounts of healthy food and it won’t impact their waistline.

This couldn’t be further from the truth. This is because every food has calories, and when they are consumed in excess and exceed our daily intake, it will lead to weight gain.

Portion control is essential during an endomorph diet plan. It ensures you are maintaining a calorie deficit to help you lose weight.

Here is a list of ways to control your portions:

  • Use a smaller plate
  • Limit yourself to one serve
  • Drink water before your meal
  • Meat portions should match your hand size
  • Avoid eating while distracted (watching TV)
  • Chew thoroughly
  • Listen to your body

Final Thoughts on the Endomorph Diet Plan for Women

The endomorph body type comes with its challenges. However, its benefits such as muscle mass, strength, and feminine curves should be embraced and celebrated.

Entering a calorie deficit, and balancing macronutrient intake can lead to healthy, sustainable weight loss. Combined with cardio and strength training routine can accentuate and highlight the benefits.

References

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FAQs

What is the best diet for an endomorph woman?

An endomorph diet should focus on lean proteins, healthy fats, and complex carbs while limiting refined sugars to support metabolism and fat loss.

How many carbs should an endomorph woman eat?

Endomorphs benefit from a lower-carb diet, typically around 30-40% of daily calories, prioritizing fiber-rich, slow-digesting carbohydrates.

What foods should endomorphs avoid?

Endomorphs should limit processed foods, refined sugars, white bread, and fried foods, as these can contribute to weight gain and insulin resistance.

Can endomorphs lose weight easily?

Endomorphs may have a slower metabolism, but with the right balance of protein, healthy fats, and exercise, sustainable weight loss is achievable.

Is intermittent fasting good for endomorphs?

Yes, intermittent fasting can help regulate blood sugar and improve fat loss, making it a great strategy for endomorph women looking to lose weight.

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