Endomorph Diet Plan

If you have endomorph body type, it means your body can gain excessive fat much faster than the other body types. This fact seems to be bad as it is about gaining weight and people have to work really hard to get rid of excessive body fat. However, if you see the other side of the coin, you will realize that it is a quality, especially when you are struggling to build muscles. The endomorphs usually find it really easy to build massive muscle as they already have stronger and solid body.

Endomorph Diet Menu

It is suggested by the fitness experts that the endomorph diet menu should never include the foods which are high in glycemic as it leads to the faster storage of fat in the body. Instead, it should include the foods high in protein and carbs. A normal diet usually contains the following ratio which is as follow:

  • Carbs 50 %
  • Protein 30 %
  • Healthy Fats 20 %

However, this ratio is not recommended in diet for endomorph and they are suggested to adjust this ratio to make an effective endomorph diet plan. The following ratio is suggested:

  • Protein 45 %
  • Carbs 40 %
  • Healthy Fats 15 %

If you are an endomorph, you should follow the above diet ratio as this will convert your die into an effective and ideal meal plan to maintain a healthy body. If you are following endomorph diet and exercises, the intake of carbohydrate should be raised to fuel up exercise activities.


  • The best diet for endomorph should include proteins which cannot be easily digested so it takes comparatively a longer time for your digestive system to break them. The longer it takes to digest protein, the longer you will feel fuller. This will also help you avoid having extra meal between two meals.
  • The best sources of proteins are lean turkey, lean beef, chicken, fish and eggs. Your digestive system will take 2 hours to digest turkey, 2 hours to digest chicken and 3-4 hours to digest lean beef. However, if you are eating beef, make sure to choose the leanest cut that contains less than 10 percent fat and it should not be eaten more than 3 times a week.


  • When you include carbohydrates in diet plan for endomorph, you should include low sugar and high fiber foods and you should avoid high sugar and high-glycemic foods. You should also avoid canned or preserved foods which are often high in sodium and the high amount of sodium can cause water retention which also causers various heart related problems.
  • It is said that the complex carbs are “low-glycemic which means they don’t elevate sugar in blood. The high amount of sugar in blood leads to the storage of fat in the body. The great sources of low-glycemic foods are vegetables, fruits, and whole grains such as oatmeal, bananas, brown rice and nuts.

Healthy Fats

  • Healthy fats are really important source of gaining energy and if you are on a diet, you may not think of avoiding healthy fats. In fact, your cellular structure really needs healthy fats for faster hormones production. The best healthy fats foods are olive oil, nut butters, avocados, and fish oil.
  • The healthy types of fat contain necessary vitamins such as vitamin E which can help in lowering down “bad” cholesterol. If you have bad cholesterol problem, you must avoid the foods which contain unhealthy fats. These are a number of endomorph diet tips which you must follow to get a healthy and muscular body.