Eating for your body type

We all have different body types and each requires a different dietary approach if we hope to reach our body transformation goals.

Body types, also called somatotypes, first emerged in the 1940s when American psychologist Dr. William Sheldon attempted to draw correlations between an individual’s frame and their temperament.

Sheldon developed different body classifications based on existing knowledge at the time of how embryos developed. His concept has since then been modified and adapted, but, scientifically speaking, the original theory still stands us in good stead.

Body types are broken down into three categories:

1. Endomorphs who tend to be sturdy with a tendency to gain weight easily
2. Ectomorphs who tend to be thin, slight with narrow shoulders and hips
3. Mesomorphs who tend to have athletic and muscular bodies with minimal body fat

Endomorph eating guidelines

Endomorphs tend to store fat and are characterised by a wide waist and a large bone structure. Diet plays a crucial role when you are an endomorph because your carbohydrate tolerance might be low, often leading to a greater propensity for fat storage.

A good rule of thumb is to consume all your dense carbohydrate foods after your workout and to further cycle your carbohydrate intake to keep your body fat stores low.

Endomorphs typically do best on a higher fat and protein diet consisting of approximately 25% carbohydrates, 35% protein and 40% fat.

An example of portion control for endomorph women might look like this:

• 1 palm of protein-dense food at each meal
• 1 fist of vegetables at each meal
• ½ cupped handful of carbohydrate-dense foods at each meal
• 2 thumbs of fat-dense foods at each meal

Ectomorph eating guidelines

Ectomorphs are naturally thin and usually have a high carbohydrate tolerance. They also tend to possess a faster metabolic rate than endomorphs and can include their carbohydrates after exercise. These carbs can include starchy, whole grain and unprocessed carbohydrates, if desired.

Their limbs tend to be long and they carry no excess fat, which makes a macronutrient distribution of high carbohydrates (55%), moderate protein (25%) and lower fat (20%) ideal.

An example of portion control for ectomorphic women might look like this;

• 1 palm of protein-dense foods at each meal
• 1 fist of vegetables at each meal
• 2 cupped handfuls of carb-dense foods at each meal
• ½ thumb of fat-dense foods at each meal

Assortment of different vegetables, herbs and spices isolated on white background, flat lay, top view

Mesomorph eating guidelines

Classified as naturally athletic and muscular, mesomorphs have a narrow waist with wider shoulders. The most notable characteristic of this body type is the ability to burn fat and build muscle with equal ease.

Although they can eat starchy, whole grain and unprocessed carbohydrates at breakfast or after exercise, these foods should be consumed in moderation during the rest of the day.

This profile does well on a mixed diet consisting of balanced carbohydrates, protein and fats. A macronutrient split of 40% carbohydrates, 30% protein and 30% fat might work well because of a predisposition for muscle gain and the maintenance of lower body fat levels.

An example of portion control for mesomorph women might look like this:

• 1 palm of protein-dense foods at each meal
• 1 fist of vegetables at each meal
• 1 cupped handfuls of carb-dense foods at each meal
• 1 thumb of fat-dense foods at each meal

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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