The endomorph diet: What to eat and what to avoid

Key takeaways

• Endomorphs are characterised by a larger, rounder physique with a tendency to store fat and a slower metabolism. They often find it easier to gain weight than lose it, which can make fat management more challenging. Despite this, tailored nutrition and fitness can help reshape and optimise their body type.
• A high-protein (35%), moderate-fat (35%), and lower-carb (30%) diet is ideal, focusing on low-GI carbs like whole grains and plenty of fruits and vegetables. Healthy fat sources, like nuts and avocado, and lean proteins, such as fish and legumes, are key to regulating energy and appetite.
• Endomorphs should limit high-GI foods (e.g., white bread, rice cakes) that cause blood sugar spikes, as well as saturated fats (e.g., butter, palm oil) and processed meats (e.g., sausages, bacon), to reduce fat storage and support better metabolic health.

The endomorph body type could be the most common and least desired of the multiple body types. With its large skeletal frame and tendency to carry excess fat, it's not hard to see why.

But, all human bodies exist for a reason and the endomorphic body is no different. Rather than wishing you were a naturally muscular mesomorph, your time and energy are better spent maximising the body that you do have.

With the right diet and exercise routine, you can even transform a traditionally endomorphic body into a lean body with defined muscles.

To start, here's what a balanced diet looks like for the endomorph body type.

What is an endomorph? 

An endomorph is one of 3 male body types, also known as somatotypes [1]. The categories are [4]:

• Endomorph: a large or round physique
• Ectomorph: a tall and lean physique
• Mesomorph: a naturally muscular or athletic physique

Beyond your physical build, a body type can also explain how easy you find it to gain and lose weight:

• Endomorphs find it easy to gain weight but hard to lose it, contributing to their larger physique
• Ectomorphs burn through energy quickly, making it hard for them to gain weight and muscle
• Mesomorphs are fairly balanced, able to gain or lose weight and turn fat into muscle mass

Where did body types come from? 

Somatotypes were created by an American psychologist in the 1940s. At this time, it was believed people only had 1 body type.

Later, the body types were updated by researchers Heath and Carter. They found that most people were a combination of all 3 body types.

How are body types used today?

The most common use for body types these days is to predict athletic performance [1]. It might surprise you to know that many top athletes are endomorphs.

A review of over 60 studies found that the dominant body type of elite male athletes was an endomorphic mesomorph [9]. Other common body types for athletes included a balanced mesomorph and ectomorphic mesomorph.

Endomorphic mesomorphs were found across sports; from team sports like rugby to combat sports and even long-distance running. This body type achieves both stability and strength through a combination of fat and muscle mass. 

The benefits of eating for your body type

Your body type does more than determine how you look on the outside, it can also affect how your body functions on the inside.

A combination of genetic and biological factors plays a role in how your body stores fat, builds muscle and burns energy [2]. 

For example, most lean ectomorphs have a fast metabolism, which makes it hard for them to gain weight.

Most endomorphs have a higher body fat percentage and slower metabolism, which makes it harder to lose weight. They also tend to have higher insulin and cortisol levels which promote fat storage.

It might seem like an unfair malfunction in your body, but it was actually an important survival technique throughout history. When food was scarce, your body could preserve energy which was a key tactic for healthy weight management.

These days, with food readily available, it’s all about finding the right mix of nutrients to fuel your body.

Emerging research is looking at how precision nutrition can help maximise your health and weight. It goes beyond the simple idea that we should eat fewer calories and exercise more.

Precision nutrition uses your metabolic profile and hormone levels to design an individual diet and nutrition plan. Part of this is the body type diets, such as diet recommendations for an endomorph.

The basics of an endomorph diet

The endomorph diet is a simple breakdown of macronutrients, based on the typical risk factors that affect people with this body type.

For example, research suggests that the endomorph body type is sensitive to insulin – which means they function best on a high protein, low carb diet. Endomorphs are also recommended to consume mostly low-GI carbohydrates [1].

According to the American Council of Exercise, an optimal endomorph diet would include 35% protein, 35% fats and 30% carbohydrates [3].

This slight preference for protein and fats is meant to help regulate appetite without spikes in blood sugar, which helps minimise body fat.

The best foods for an endomorph diet

Getting the right quantity of food is only half the battle — you also need to focus on the right quality of foods for a healthy diet.

The Eatwell Guide from the UK government outlines the 5 key food groups that everyone should be eating, no matter what their body type is. These are [5]:

1. Fruits and vegetables
2. Starchy foods
3. Protein foods
4. Dairy foods and alternatives
5. Fats and oils

Based on the typical breakdown of an endomorphic diet, here are the best foods to eat for maximum health and even weight loss benefits.

Protein

Protein is one of the key components of an endomorphic diet; helping you stay full and satisfied while avoiding spikes in blood sugars.

Healthy sources of protein include [5]:

• Meat and eggs
• Oily or fatty fish like salmon, sardines, mackerel and trout
• Dairy foods like milk, cheese and yoghurt
• Plant-based foods like lentils, beans and chickpeas

It’s important to mix up your protein sources throughout the week to get a good mix of other nutrients. For example [5][7]:

• Meats are full of iron, zinc and B vitamins
• Oily fish offer a good dose of healthy fats
• Plant-based proteins are naturally low in fat
• Dairy foods contain saturated fats, so small portions are recommended

When it comes to meat, you also need to consider the type of meat and how it is cooked. For example, grilled chicken breast is a better source of healthy protein than fried chicken wings.

Fats 

Endomorphic body types have a natural predisposition for fat storage, which means they need to be careful of the types of fat they have in their diet.

A focus on healthy unsaturated fats is best, such as [3][5]:

• Nuts and seeds
• Nut butters
• Avocado
• Olive oil
• Sunflower oil

Even healthy fats are high in calories. So, be sure to keep an eye on portion sizes. 

Carbohydrates

The best types of carbohydrates for an endomorph diet are those with a low glycaemic index (GI).

Low-GI carbs, like whole grain rice, are digested slowly. This means they promote fullness and cause blood glucose levels to rise slowly [2].

Examples of low-GI foods include [6]:

• Most fruits and vegetables
• Beans
• Low-fat dairy foods
• Nuts 

While all the foods on this list are good for you, focusing on plenty of fruits and vegetables is key. Getting your 5 a day can help lower risks of disease; such as heart disease, stroke and certain cancers [5].

Beyond a focus on low-GI foods, a good source of carbs for every diet is whole grains. These foods are high in fibre and resistant starch, which may lead to lower calorie absorption [2][5].

Examples of whole grains include [3][5]:

• Wholemeal bread, pasta and cereal
• Brown rice
• Oats
• Potatoes with the skin on
• Quinoa
• Freekeh
• Spelt

Are there any foods endomorphs should avoid?

Like most of us, endomorphs would do well to steer clear of saturated fats and processed meats. But, they also need to be careful of high-GI foods. Here are the top foods to watch out for.

High-GI foods

When any person eats carbs, their blood glucose rises. For endomorphs who are at greater risk of insulin resistance, getting these sugars to rise slowly is key.

A combination of eating less carbs and eating high-quality carbs is a good way to keep your blood sugars at healthy levels [6].

High-GI carbs are what we could call low-quality carbs — these cause your blood sugars to spike quickly. High-GI foods have a score of 70 or higher on the glycemic index.

These are typically refined carbs, such as [6]:

• White bread
• Rice cakes
• Bagels
• Doughnuts
• Croissants

Rather than cutting out carbs, you can make healthier choices for your body type by replacing high-GI carbs with low-GI options. For example [6]: 

• Swap white rice for brown rice
• Trade instant oatmeal for steel-cut oats
• Replace cornflakes with bran flakes
• Swap a baked potato for pasta
• Trade white bread with whole-grain bread
• Replace corn with peas or leafy greens

Processed meats 

Meat may be a good source of protein, but not all meat is good for you. Red meat and processed meats are both high in saturated fats; so you should avoid them where possible [7]. 

Examples of red meat include beef, lamb, pork, veal and goat. Examples of processed meat include sausages, bacon, ham, salami and deli-sliced turkey or chicken.

Saturated fats

Most of us are aware that high-fat foods are bad for our health. But, we may not know which foods to avoid. Saturated fats are the ones you need to be careful of, as these carry risks of high cholesterol and heart disease.

Examples of saturated fats include [5]:

• Butter
• Coconut oil
• Ghee
• Lard
• Palm oil
• Chicken skin 

You can’t avoid all fats in your diet — and it wouldn’t be good for you either. Instead, you should focus on choosing healthy fats (like the kinds we mentioned earlier).

Does the endomorph diet work for everyone?

It might sound like a perfect fit for your large or round body type, but an endomorph diet is not suited to every person [3]. A big part of precision nutrition is getting the bloodwork and testing done to see how your body functions on the inside, not just the outside.

That might mean working with a registered dietitian or your doctor to assess your health, weight and body composition goals.

Changing your body shape often requires adjustments to your lifestyle too [2]. For example, chronic stress is known to increase cortisol levels which can promote visceral fat storage.

Another lifestyle issue is a lack of sleep, which can increase the levels of your hunger hormone, ghrelin, and lead to overeating during the day.

Getting the full picture of how your lifestyle, diet and current fitness are impacting your body type is a good first step. For those wanting a little more nutrition and health support, you might like to consider Compound's Body Transformation Programme. Compound combines medical treatments, prescriber support and personalised guidance to help you not just lose weight but completely transform your body and health for life.

• Breakthrough medication: Lose up to 21% of your body weight in 72 weeks with once-weekly, clinically proven treatment. It keeps you feeling fuller for longer, so eating less feels natural. Pair them with the Compound Code to lock results in for good.
• Compound Code: Our medication creates opportunity — Compound helps you seize it. Our proven system makes your treatment work harder. The Compound Code builds the muscle, energy, and fitness that medication alone can't deliver. Our holistic approach transforms not just how you look, but how you feel and function daily. So when you eventually finish treatment, your results don't disappear with it.

Is fasting good for endomorphs? 

You might have seen the metabolic confusion diet floating around social media. But, is there any evidence behind the hype? The metabolic confusion diet involves alternating between a high and low-calorie intake to train your metabolism and lose weight.

Unfortunately, there is not much evidence that it is effective. In fact, a lot of people on this diet actually have worse nutrition than those on regular calorie-restricted diets [8].

While metabolic confusion may not work, there is good evidence that intermittent fasting can benefit multiple body types. Short periods of fasting can help your body learn how to process glucose and lipids. This means it’s better able to handle the carbs and fats in your meals.

Fasting can also help build metabolic flexibility, which means your body understands when to store energy and when to burn it.