In today’s article, I’ll talk about the little-known secrets of eating according to your own body type (you’ve probably done it all wrong and are not even aware of it).
Ever heard of ectomorph, mesomorph, and endomorph? The three general categories of male and female body types?
Don’t let the rather complicated names scare you off, it’s actually super interesting!
Knowing your own body type can provide you with important information about how you respond to food intake and your hormonal and sympathetic nervous system characteristics. It nails down the right composition of your macronutrient intake.
In other words, it determines the perfect amount of protein, healthy fats and carbs, so that you can thrive and operate at your highest level.
Every body is different and even though you believe you already eat healthily, you most likely don’t eat according to your own body type. This could explain why you’re not able to lose those nasty last pounds or why you’re still feeling so tired throughout the day.
There’s no one for all solution! Most people are a mix of characteristics and can find their general
See in which one you’re recognizing yourself!
Think of a typical endurance athlete. They are characterized by thinner limbs and smaller bone structures. They tend to be sympathetic nervous system (SNS) and thyroid dominant. Meaning, they generally perform on a high metabolic rate, have little body fat, muscle, and bone mass and find it difficult to gain weight. They are considered to be the lucky one’s, because they are able to eat meals high in carbs, without fearing to gain weight.
Generally, this group does best with a moderate protein and little fat intake, along with more carbohydrates in their diet. In other words, the macronutrient intake would be portioned into 25% protein, 20% fat and 55% carbs – for each meal!
Don’t go crazy with the numbers here, this is a general recommendation and should serve you as a guideline. Just keep in mind higher carbs and lower fat.
“Ok, this may sound great in theory, but how do I measure 25% protein, 20% fat and 55% carbs in real life while ordering or preparing my
As always, I try to keep it as simple as possible! As most of my clients are very busy people they don’t have time to spend hours in the kitchen or waste their time with weighing food and counting calories.
You simply measure your macronutrient intake with your hand.
Yep, you heard right. 😉
So let’s imagine you’re a woman with an ectomorph body type, here’s what you’d eat in each meal.
- 1 palm of protein dense foods (e.g. a piece of chicken)
- 1 fist of vegetables
- 2 cupped handfuls of carb dense foods (e.g. millet or quinoa)
- 0.5 thumb of fat dense foods (e.g. ½ of an avocado or 6 almonds)
They are the typical athletes, think of Arnold Schwarzenegger, with an athletic body and a medium sized bone structure. The mesomorphs are growth hormone and testosterone dominant, so they find it quite easy to reduce body fat and to increase muscle mass. They have a high metabolism and tolerate carb quite well.
The ideal nutrient distribution for this body type would be 30% protein, 30% fat, and 40% of carbohydrate.
For example as
- 2 palms of protein dense foods
- 2 fists of vegetables
- 2 cupped handfuls of carb dense foods
- 2 thumb of fat dense foods
They typically have broad shoulders with higher amounts of total body mass and a larger bone structure. Powerlifters are a great example for endomorphs. They are parasympathetic nervous system dominant and find it generally hard to lose weight. Endomorphs have a tendency to accumulate visceral fat around their midsection.
For this group, it’s important to control and time (e.g., after exercise) their carbohydrate intake and focus on a diet high in fat and protein. In other words, endomorphs should eat more fat and protein and less carbohydrates.
The macronutrient intake would be portioned into 35% protein, 40% fat and 25% carbs – for each meal!
So an endomorph woman would eat for each meal
- 1 palm of protein dense foods
- 1 fist of vegetables
- 0.5 cupped handful of carb dense foods
- 2 thumbs of fat
Now let’s talk about YOU!
I always recommend to tune in with your body, test and see what works best for you.