The Best Diet for Endomorphs Who Want to Lose Weight

Are you an endomorph wanting to shed those extra pounds? Read on to discover the best diet for your body type to achieve your weight loss goals!

Quick facts: Best Diet For Endomorphs To Lose Weight

✅ Endomorphs should focus on high-protein diets, as studies have shown that higher-protein diets are more successful for weight loss than low-calorie or low-fat diets (International Journal of Obesity).

✅ Eating five to six meals per day with a focus on lean proteins and healthy carbohydrates will aid in weight loss for endomorphs (Healthline).

✅ Endomorphs should focus on reducing their carbohydrate intake, as carbohydrates are quickly converted to sugar and stored as fat (Women’s Health Magazine).

  • ✅ Short and intense workouts are more effective for endomorphs than long and slow workouts (Harvard Medical School).
  • ✅ Eating a healthy breakfast will help endomorphs control their cravings throughout the day and promote better weight loss (Mayo Clinic).


Endomorphs are typically characterized by having a higher-than-average body fat percentage and a slower metabolism, making weight loss more challenging. However, with the right diet and exercise plan, it is possible for endomorphs to achieve their desired weight loss.

In this article, we will discuss the best diet for endomorphs who are interested in losing weight.

What is an endomorph?

Endomorphs refer to people who are naturally heavier and rounder, with a body type that builds muscle and stores fat easily. Endomorphs find it difficult to lose weight and tend to gain weight faster than other body types.

Endomorphs need to pay extra attention to their diet and exercise routines in order to achieve their desired weight goals without burning out or feeling like they are constantly restricting themselves. It is important for endomorphs to build muscle, as this helps the body burn more calories, even at rest.

A diet focused on whole foods with lean proteins, healthy fats and complex carbohydrates is key for the endomorph trying to lose weight. Additionally, regular exercise – particularly strength training – can help with fat loss while also helping maintain muscle mass.

The benefits of a tailored diet for endomorphs

Endomorphs tend to gain fat easily and also have difficulty losing it. Therefore, a tailored diet is the best way for them to lose weight while still getting all of the necessary nutrients they need.

A tailored diet for endomorphs should include low-calorie, nutrient-dense foods such as lean meats, fish, beans, whole grains and leafy greens. Along with those foods, it’s important that endomorphs limit their intake of sugary and processed foods, since these can cause weight gain and health complications.

Eating smaller meals more frequently helps endomorphs keep their blood sugar levels steady throughout the day and helps them control hunger better. It also helps them avoid overeating when mealtime comes around. Additionally, regularly eating healthy snacks throughout the day is beneficial for keeping hunger at bay in between meals. All of these dietary habits help endomorphs maintain a healthy weight in the long run.


Macronutrients are an important part of any diet and weight loss program, and this is especially true for endomorphs. Macronutrients refer to carbohydrates, proteins, and fats, and the balance of these macronutrients can affect your metabolism and ability to lose weight.

In this article, we’ll take a look at the best macronutrient ratios for endomorphs who want to lose weight:


Protein is an essential macronutrient when it comes to weight-loss, especially for endomorphs who tend to be more resistant to weight loss. Protein helps build and maintain muscle mass, which increases the body’s ability to burn fat and calories. Protein also helps keep you fuller longer, so it can help reduce cravings and overeating.

Endomorphs should aim for 1.2 to 2 grams of protein per kilogram of body weight. Additionally, endomorphs should focus on lean sources of protein such as grass-fed beef, salmon, poultry and eggs as well as plant proteins like tempeh, lentils and quinoa. Consuming the right amount of protein will help ensure that any weight loss is sustainable and that you don’t lose any muscle mass in the process.


Carbs are an essential macronutrient for endomorphs who want to lose weight since they provide energy and can help decrease hunger. When choosing which carbs to eat, it is important to focus on complex carbohydrates such as whole grains, beans, lentils, and starchy vegetables rather than simple carbs like white rice, processed foods and sugary snacks.

In addition, make sure to select low-glycemic index (GI) carbs that can help moderate blood sugar levels. Additionally, eating adequate amounts of dietary fiber is key for endomorphs since it helps stabilize blood sugar levels and keeps you feeling fuller for longer periods of time.

Eating a healthy mix of

  • whole grains
  • fruits
  • vegetables
  • legumes

should provide ample amounts of the dietary fiber that you need.


Fats play an important role in any diet, including one that is tailored for endomorphs who are trying to lose weight. Fats not only help promote satiety, which helps prevent overeating and snacking between meals, they also aid in the absorption of vitamins and minerals.

For an endomorph to build muscle and cut fat, healthy fats should be consumed as part of their daily diet. Healthy fats can come from nuts such as almonds and walnuts, higher-fat fish like salmon and mackerel, nut butters, avocados, whole eggs, coconut oil and olive oil. It’s important to include a variety of healthy fats in your diet in order to get all the essential fatty acids your body needs for proper functioning.

Eating plenty of healthy fats will also help keep your hormones balanced – something that can be especially difficult for an endomorph trying to lose weight.

Meal Planning

Meal planning is an important component of any diet, but especially so for endomorphs who want to lose weight. Eating healthily and creating healthy meals can help you reach your weight loss goals. Meal planning gives you the structure and control to make sure you are eating the right foods to help you reach your goals.

Let’s explore the different meal planning strategies for endomorphs:

Calculating calorie needs

Calculating your calorie needs is an important part of successful meal planning for endomorphs who want to lose weight. Knowing how many calories you need will help you to plan out meals and snacks that meet your goals.

To calculate your caloric needs, you’ll need to start by determining your basal metabolic rate (BMR). This is the number of calories your body requires at rest, so it’s the minimum number of calories you need in order to survive each day. Once you know your BMR, you can then add in any extra calories needed for physical activity or daily tasks. Finally, subtract 500-1000 calories from that total to create a caloric deficit and start burning fat and losing weight!

Meal frequency

Meal frequency is essential for endomorphs who want to lose weight. Endomorphs are characterized by having a higher body fat percentage and slower metabolism due to their genetic composition. Therefore, it is important for this body type to focus on consuming smaller, more frequent meals throughout the day instead of fewer, bigger meals.

When it comes to meal frequency, research indicates that eating 5-6 smaller meals per day that are evenly spaced out will improve your metabolism and result in greater fat loss over time. Additionally, this type of meal planning provides a more consistent supply of nutrients and energy throughout the day which helps maintain muscle mass while losing weight. It also keeps us feeling fuller for longer periods of time which helps reduce cravings.

Meal timing

Meal timing is an important part of dietary success for endomorphs who are trying to lose weight. Eating healthy, balanced meals throughout the day can help keep your energy levels up and prevent hunger-induced cravings. A suggested meal plan for endomorphs might include three meals plus two snacks each day.

Foods from each major food group should be included in each meal, like lean protein, complex carbohydrates, fruits and vegetables, and healthy fats. It’s important to spread out the meals evenly throughout the day and make sure to eat before you feel hungry so that you don’t overindulge later. Eating slower is also essential so that you give your body time to recognize when it’s full and avoid overeating.

Finally, don’t forget to stay hydrated by including plenty of water or other calorie-free drinks with your meals!

Food Choices

The best diet for endomorphs who want to lose weight begins with choosing the right foods. It’s important to select nutrient-dense, whole foods that are low in sugar and fat. Additionally, focusing on lean proteins, complex carbs, and healthy fats is also beneficial.

Let’s explore the best food choices for endomorphs who are trying to lose weight:

Fruits and vegetables

Fruits and vegetables are an important part of a healthy diet for endomorphs who want to lose weight. They are packed with vitamins, minerals, fiber and other essential nutrients that can help your body stay healthy while you’re on a weight-loss journey.

Choose fruits and vegetables that are in season, especially ones that are locally grown. This is often cheaper than buying produce out of season at the store. Aim for variety—mix things up with different colors, flavors and textures to keep your meals interesting. Fruits and vegetables make great snacks as well as additions to meals.

Keep in mind that some fruits have more sugar than others; apples, pears, kiwi and oranges are lower in sugar while cantaloupe, grapes and pineapple may be higher in sugar.

Healthy fats

Endomorphs looking to lose weight should focus on including healthy fats in their diet. Healthy fats can help provide the energy and nutrients needed for the body to function optimally, without adding too many calories. For example, unsaturated fats such as those found in nuts, seeds, fish, and avocados can help supply endomorphs with essential fatty acids and reduce inflammation that slows down metabolism and makes it harder to lose weight.

Additionally, healthy fats also provide satiety so endomorphs will feel full longer which may also help with weight loss efforts by reducing food cravings and avoiding overeating. Therefore, endomorphs aiming to shed extra pounds should strive to include healthy sources of fat into their diet plan.

Whole grains

Whole grains are an integral part of a healthy diet for endomorphs who want to lose weight. Whole grains contain essential vitamins, minerals, antioxidants, and fiber that can help reduce cravings, promote satiation, and boost metabolism. Whole grains are an excellent source of complex carbohydrates which provide sustained energy throughout the day for better workout performance.

Examples of whole grains include oats, quinoa, barley, buckwheat, brown rice, amaranth and wheat berries. Incorporating unprocessed whole grain foods into your endomorph diet plan will also provide added fiber which helps with digestion and absorption of nutrients from other sources in your diet. Make sure to choose only organic whole grain foods in order to benefit from the full nutritional value they offer.

Lean proteins

Lean proteins are an essential part of the best diet for endomorphs who want to lose weight. Lean proteins are low in fat and high in protein, usually found in lean meats such as white-meat poultry, fish, and egg whites.

Eating lean proteins helps support muscle growth and maintenance during a weight-loss regimen. Eating lean proteins can also help to reduce hunger, making it easier for endomorphs to stick to a calorie deficit for successful weight loss. Additionally, proteins are metabolized more slowly than carbohydrates or fats which can help keep your energy levels stable throughout the day.

Some other sources of lean protein include:

  • Seafood
  • Non-fat dairy products
  • Low-fat tofu and tempeh
  • Beans and legumes
  • Certain types of nuts such as almonds and walnuts

Dietary Supplements

For endomorphs who want to lose weight, dietary supplements can be a great supplement to their diets. They can help provide the body with key nutrients that are essential for weight loss and can also help boost metabolism and provide more energy.

Let’s look at some of the best dietary supplements that can help people on their weight-loss journey:

Protein powder

Protein powder is one of the most popular dietary supplements for endomorphs who want to lose weight. This type of supplement is made from various sources of protein, including whey, soy, and casein. Protein powders are often preferred by athletes and bodybuilders for their high-quality protein content and ability to add muscle mass. They can also help with weight loss when combined with a healthy diet and exercise plan.

The recommended daily intake for protein powder depends on your individual needs, but it is generally around 20 to 30 grams per day. Additionally, some research suggests that the timing of the intake can be important in order to get the best results from your protein powder supplement.


Multivitamins are dietary supplements that contain various essential vitamins and minerals. They are usually consumed to ensure an adequate intake of nutrients, as endomorphs need all the essential vitamins and minerals for their bodies to function properly. For weight control, these nutrients can help support an increase in energy, metabolism, energy storage, and muscle strength.

Taking multivitamins can also provide other health benefits including:

  • Improved skin health
  • Better sleep quality
  • Increased organ functioning
  • Improved mental clarity

Additionally, multivitamins will help cover any nutrient gaps that you may have in your diet when certain foods are lacking or when certain nutrients may be deficient due to poor dietary choices. Taking a multivitamin on a daily basis is recommended when trying to lose weight while following the endomorphic diet plan.

Omega-3 fatty acids

Omega-3 fatty acids are essential fats that have many health benefits, including weight loss. They are naturally present in a variety of foods, such as fatty fish and some plant-based oils. However, dietary supplements are often used to boost intake for people who do not get enough omega-3s from their diets.

Endomorphs should focus on eating plenty of whole fruits and vegetables as well as lean proteins and healthy fats. Incorporating omega-3 fatty acids into an endomorph’s diet can help them to reduce fat and overall bodyweight while improving energy levels. Studies have shown that increasing the intake of omega-3 fatty acids can lead to helping endomorphs lose fat specifically from their abdomens.

Omega-3 supplements are able to decrease appetite, improve insulin sensitivity, and reduce inflammation; all of these factors can help contribute to weight loss for endomorphs.


Exercise is an important component of any weight loss plan. For endomorphs, regular exercise can help to reduce body fat, increase muscle mass and boost metabolism. Exercise will also help to regulate blood sugar levels and reduce stress, which can aid in weight loss.

Let’s take a look at some of the best types of exercises for endomorphs:

Strength training

Strength training is an important tool for endomorphs who want to lose weight. By building muscle and increasing strength, your body will be better equipped to burn fat more efficiently.

When strength training, focus on compound exercises that target multiple muscle groups at once. These exercises can include

  • squats
  • deadlifts
  • push-ups
  • pull-ups
  • rows

Aim to do three sets of eight reps per exercise with a weight that is challenging but still allows you to maintain proper form throughout the entire set. You should also incorporate isolation exercises such as bicep curls and tricep extensions into your routine for an extra focus on specific muscles.

In order to get the best results from your strength training program, remember to

  • warm up before you start your workout
  • take adequate rest days between sessions
  • drink plenty of water
  • eat a balanced diet including lean protein sources like chicken or fish.

With consistent effort and dedication, you can build a solid base of muscle mass which will help boost your metabolism and speed up your journey towards weight loss!


Cardio is an essential component of any weight-loss plan, and is key for those with an endomorph body type. As an endomorph, you are predisposed to having a higher amount of body fat than the other body types, as well as your metabolism being slower. Thus, it’s important to start with cardio if you want to get serious about losing weight. Cardio helps burn fat faster and can also give you better cardiovascular health overall.

Examples of cardio exercises include:

  • Walking at a moderate pace
  • Jogging or running
  • Swimming
  • Biking
  • Dancing

Aim for 30 minutes of cardio a day in order to see results. Additionally, shorter high-intensity interval training (HIIT) sessions can be incorporated into your routine in order to burn more calories in less time.


High Intensity Interval Training (HIIT) is an ideal type of exercise for endomorphs who want to lose weight. This form of intense exercise involves alternating short bursts of activity with periods of rest. HIIT can be done with any type of exercise, such as running or biking, but tends to be most effective when conducted on a piece of cardio equipment like a treadmill or stationary bike.

This type of workout helps you burn more calories and fat in less time than traditional steady-state cardio because it puts your body into an oxygen debt and increases your post-exercise metabolic rate. Additionally, HIIT has been proven to reduce hunger cravings and increase satiety – meaning you are more likely to feel full for longer periods of time after completing a HIIT session compared to other types of exercise.


In order to achieve successful, long-term weight loss as an endomorph, it is essential to follow a balanced diet that limits added sugars and refined carbohydrates, ensuring adequate intake of all nutrients. This can be achieved through the combination of whole foods such as fruits, vegetables, lean proteins, nuts and seeds.

Additionally, endomorphs should remember to include a healthy amount of exercise into their routine in order to keep their body in tip top condition. All in all, if an endomorph commits to making sustainable lifestyle changes then they can achieve their weight loss goals.

FAQs about: Best Diet For Endomorphs To Lose Weight

Q: What is an endomorph body type?

A: An endomorph body type is a person more likely to gain weight due to their body’s higher fat-storing tendency. Endomorphs typically have a soft, round body with a shorter, thicker frame

Q: What is the best diet for an endomorph to lose weight?

A: The best diet for an endomorph to lose weight is a balanced diet that focuses on lean proteins, complex carbohydrates, and healthy fats. It is important to eat protein at every meal and to limit processed foods, sugar, and unhealthy fats. Endomorphs should also focus on portion control and include regular physical activity.

Q: What type of exercise is best for an endomorph to lose weight?

A: The best type of exercise for an endomorph to lose weight is a combination of resistance training and cardiovascular exercise. Resistance training helps to build muscle, which can help to boost metabolism, while cardiovascular exercise helps to burn calories and improve cardiovascular health. Both should be done regularly for best results.

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