Endomorph Diet For Weight Loss | The Definitive Guide

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Endomorph Diet for weight loss. If you are an endomorph, you know the struggle of trying to lose weight. Sometimes, it may seem that even looking at food results in weight gain.

It may be unfair, but this is just how a body of an endomorph works. This is why you need an endomorph diet plan.

Body Types

There are three main body types: ectomorph, mesomorph and endomorph.

  1. Ectomorphs tend to be lean and long, with difficulty to build muscles and store fat.
  2. Mesomorphs have a high metabolism and build muscles easily.
  3. Endomorphs tend to be bigger and store fat easily. This is just the way it is.

The bodies of ectomorphs simply work differently. They defend against the weight gain, which cannot be said for endomorphs. The opposite is true, actually: an endomorph’s body always works toward storing more fat. This is simply how endomorph bodies are.

As an endomorph

You will notice that you store fat more easily than the other body types. The endomorph person has a soft round body with more body fat, thick bones, large joints, wide waist and hips regardless of their height .

You may also have a larger appetite, which doesn’t help with the weight-loss. Also, you may get tired more easily than the other body types, which makes it more difficult to exercise. All these things combined result in a weight gain.

It is not surprising that endomorphs often struggle with weight. As an endomorph, you will probably find that it’s difficult to maintain your ideal weight and that even the slightest calorie surplus quickly results in storing more fat.

Luckily, there is an effective way for endomorphs to lose weight and stay fit. It is not easy, but a lot can be done through a diet adjustment specially made for endomorphs.

The Endomorph Diet Plan promotes muscle building, elimination of stored fat and general health improvement. This is a dietary change for all endomorphs who want to get rid of those extra pounds once and for all.

Woman holding salad and measuring tape

What is the Endomorph Diet?

The Endomorph Diet is a meal plan specially designed for people with the endomorph body type. This dietary regime takes the needs of endomorph seriously and maximizes weight-loss specifically for this body type.

A good Endomorph Diet is more than just calorie control: in order for it to work, it has to be arranged in such a way that an endomorph body can benefit from it.

Endomorphs tend to put on weight differently than the other body types. Endomorphs store fat quickly, even with a slight over-consumption of food.

While it is easy for mesomorphs to turn this surplus into muscles, endomorphs simply store it as fat. This results in a rapid weight gain, even if you are not eating too much food.

Endomorph Specific Approach

Why do endomorphs need a specific approach to food?  Even the slightest calorie surplus will result in weight gain for this body type. This means that endomorphs have to monitor their calorie intake carefully.

You need a dietary plan that takes your specific body needs into account. Such a diet needs to control your calorie intake and to redistribute calories in the most effective way.

Indulging in sweets or cookies just a few times per week can ruin all of your progress. As an endomorph, you need to be very mindful of your diet plan.

This is where the Endomorph Diet comes in handy. Such a diet is specially targeted at the endomorph body type, its needs and its ways to burn calories.

This is a simple, yet powerful adjustment that will help you lose weight in a way that fits your body the most.

The adjustment is particularly important in the first few months.

Once you get it going, you will have a better idea on what to eat, and how.

The Endomorph Diet is not just a weight-loss scheme: it is a new lifestyle and a new approach to food designed specifically for your body type and its needs.

happy woman looking in the mirror

Endomorph Body Type Diet

The best Endomorph Diet is the one that is high in protein, with less carbs. Interestingly enough, a good endomorph diet doesn’t have to be extremely low in fat: carbs are the ones that can do most of the damage for the endomorphs. They are more sensitive to carbohydrates and insulin according to the American Council on Exercise (ACE). Keep this in mind when designing your own meal plan and a weight-loss goal.

Ideally, an Endomorph Diet will contain:

  • 35% protein
  • 30-35% fat
  • 30% carbs

However, this ratio can be adjusted according to your individual needs. For example, at the beginning of the Endomorph Diet, you may eat more carbs and then cut this intake after a few weeks. Here is a more generous redistribution of food groups for an Endomorph Diet:

  • 30-35% protein
  • 30-35% fat
  • 30-40% carbs

It means that you will not need to cut any important food group from your menu. Also, it doesn’t mean that you have to cut carbs completely out of your diet. The key is in balance and careful monitoring.

For example, you may start with 40% of carbs in your diet and see if it produces desirable effects. If you notice that you don’t lose as much weight as you wish, you can gradually lower this to 35% of carbs or down to 30%.

Monitor your carb intake

This is the crucial step for losing weight as an endomorph.

The best time to eat carb-dense foods is before or after exercise. This is the best time when your body can use these carbs without storing too much surplus fat.

Remember: carbs add up quickly, even if in an otherwise healthy diet.

For example: bananas are healthy, but they contain a lot of carbs. The Endomorph Diet doesn’t prevent you from eating bananas, but you need to be mindful of how much you consume.

Good Fats

healthy fat

Not all fats are bad fats. Indeed, there are certain good and beneficial fats that your body needs.

For example, fats present in olive oil (and many other vegetable oils) are beneficial for the body.

The same goes for avocado various types of nuts which contain healthy fats. You should not cut these fats from your diet. On the contrary: most fats on your diet should come from these sources.

Paleo Diet

Many endomorphs wonder if high-protein diets, such as paleo diet, are a good way to go. The truth is that a paleo diet, if done correctly, can do wonders for endomorphs. Such a diet has a high protein content and is low on carbs, which is exactly what endomorphs need to lose weight.

However, you don’t have to adopt a paleo diet lifestyle in order to lose weight. You can have a different approach and still lose weight.

Many endomorphs will not need to cut their carb intake so significantly. Even a moderate loss of carbs on your diet and a moderate increase of protein should benefit your weight loss.

As long as you stay within the recommended percentages and calorie distribution, you should see results. In this sense, you are free to choose among many different diets, as long as they follow the recommended calorie distribution for endomorphs.

This gives you freedom to design your own diet plan in a way that suits your lifestyle the most. It also means that you will be able to include your favorite foods on your meal plan.

No more restrictions or eating foods you dislike.

This is a great advantage of the Endomorph Diet plan: it is incredibly versatile.

Endomorph Diet Benefits

There are many benefits you can enjoy with an Endomorph Diet Plan. This is more than just a weight-loss regime: it is a complete lifestyle change you can maintain for long periods of time.

A good endomorph dietary regime promotes health and overall well-being. This is not just something you use to lose a few pounds, and then forget about it.

The main Endomorph Diet benefits include:

  • Weight loss

    First and foremost, an Endomorph Diet is designed to help endomorphs lose weight. It is made in such a way to maximize weight loss for this specific body type, and to make it difficult for your body to store fat. Most people decide to try this dietary regime to lose those persistent extra pounds. Also, an Endomorph Diet is important for maintaining your healthy weight. Without it, you can quickly go back to storing excess pounds.

  • High energy levels

    An Endomorph Diet Plan is high in proteins and vitamins, which results in higher energy levels. Many endomorphs struggle with low energy levels: they get tired quickly and often cannot perform tasks at the same level as other body types. A targeted diet for endomorphs will help you maintain high energy levels. You will feel rejuvenated and strong.

  • Building muscles

    A diet high in protein encourages muscle build and elimination of stored fat. This is very important, because endomorphs have a particular difficulty to build muscles. A good Endomorph Diet Plan emphasizes protein-rich foods, which are ideal for building muscles.

  • Improved health

    Endomorph Diet emphasizes balance and a healthy approach to food. As such, it will improve your health and overall well-being. It is one of the healthiest dietary regimes you can try. This results in benefits beyond the weight loss. This is a diet that doesn’t ignore carbs and their importance for metabolism and blood sugar levels. A proper Endomorph Diet will keep your blood sugar under control, which minimizes the risks of diabetes and many other diseases.

  • Improved lifestyle

    A good Endomorph Diet is a true lifestyle change that can benefit your overall well-being. This is not a quick weight-loss scheme. It is a healthy dietary change that is not restrictive. Such a balanced diet is something you can fully adopt for years to come. This lifestyle change will not only help maintain healthy weight but will also keep you strong and healthy.

Endomorph Diet to Lose Weight

Girl eating healthy food

If you want to lose weight effectively as an endomorph, make sure to follow the above-mentioned distribution of macronutrients.

Some people may not need to cut much carbs to notice results.

Indeed, there are endomorphs who can lose weight even on a 40% carb diet. For others, much lower percentages are needed to show results.

Some people will need to cut carbs down to 25% in order to see proper weight-loss results.

1. Start by cutting the unhealthy carbs from your diet

Multiple types of bread

If you adopt this dietary regime, make sure to cut carbs gradually.

Start with 40% and lower your carb intake slowly, for a few percentages per week.

You should not do any abrupt changes: this will only cause more trouble for your organism. Remember: balance is the key for this dietary plan.

Foods to avoid but are not limited to:

  • soft drinks
  • processed sugars
  • refined grain products (white bread, white pasta and white rice)
  • fries


Refined grain products with whole grains.These contain dietary fibers and other beneficial ingredients. Your carbs should come from whole grains and not processed grains and sugars. Brown rice and wild rice are a healthy dietary change compared to processed grains. They also keep you full for a longer period of time, which minimizes your overall daily calorie intake.

2. Protein

For optimum weight-loss results on this diet, make sure to consume a lot of quality protein foods. Good sources of protein are lean proteins in fish and poultry.

While red meat is not completely forbidden on this dietary plan, make sure to use it in smaller quantities. Always choose meat portions that are not rich in fat.

Endomorphs should strive to include protein in all of their meals. Include at least an egg or a small portion of fish, mushrooms or another protein serving per meal.

steak and vegetables

3. Monitor Calories

While the Endomorph Diet doesn’t focus on rigorous calorie counting, you should be aware of how many calories you consume per meal and on a daily basis.

You can start by 1400-1500 calories per day then minimizing your intake to 1000-1200 calories per day.

The key to this diet plan is balance and health. As such, never go lower than 1000 calories per day. Going lower than this can damage your body.

It will put your metabolism into a starving mode, which will only result in your body holding onto fat.

Endomorph Food Diet List

A great thing about the Endomorph Diet is that it’s not restrictive.

Generally speaking, all foods are included on this diet. The key is balance and moderation.

You need to organize your meals in such a way that it follows the recommended distribution of macronutrients (35% protein – 35% fat – 30% carbs).

Also, make sure to be within your set calorie intake for the day. That is basically it: almost everything else is allowed.

Processed sugars, trans fats, heavily processed foods – all of these are bad for you and should be avoided.

If you do get a craving for one of those, you are allowed to indulge from time to time. It will not ruin your progress, as long as you do it only occasionally and in moderation.

Here are the foods you should focus on when following the Endomorph Diet:

  • Lean proteins

    These should heavily figure on your diet. The best choices are poultry and fish, eggs, low-fat or non-fat dairy products. You are also allowed to eat lean red meat, but make sure that most of your proteins come from other sources.

  • Veggies

    They are packed with minerals and other nutrients. Endomorphs can benefit a lot from a diet rich in proteins and veggies. No vegetables are forbidden on this diet, but make sure to focus more on green veggies and restrict your intake of starchy vegetables.

  • Fruits

    They are packed with vitamins. They are also a great source of fiber. Fruits are good for satisfying your need for sugar. While you should not eat too much sugary fruits, these are a better choice than processed sugars. Just remember: moderation is the key! The same goes for fruits rich in carbs, such as bananas. These are not forbidden, but you need to be careful.

  • Healthy fats

    Your diet should contain healthy fats. Vegetable oils, particularly olive oil, are great for this purpose. Other healthy sources of fats include nuts, seeds and avocados.

  • Healthy carbs

    You should not eliminate carbs altogether. For your carb intake, focus on whole grains and avoid white bread products. Wild rice and brown rice are excellent sources you want to focus on.
    Another healthy carb source are beans and legumes. However, make sure not to eat too much of them: these are rich in carbs and can tip over your daily carb intake easily.

In case you want to follow a specific dietary regime that is compatible with the Endomorph Diet, you will need to follow that regime’s rules.

For example, if you want to adopt a paleo lifestyle, you need to follow paleo diet rules. Not all of the abovementioned foods are allowed on this dietary regime, so pay attention to that.

Shopping Healthy Food

Some foods you should limit or avoid altogether on the Endomorph Diet include:

  • Simple carbs

    Foods such as white bread, white rice, pasta, crackers, cookies, cakes and the like are packed with simple carbs and sugars. These are bad for the endomorph body type, because this is the kind of food that can cause quick fat storage.

  • Sugary foods

    While sugar is not forbidden on the Endomorph Diet, make sure to limit its intake. Be particularly away from processed sugars and foods such as cookies, cakes, donuts, and the like.

  • Processed foods

    Heavily processed foods, such as fast foods, frozen foods and the like are not the best choice for endomorphs who want to lose weight.

  • Alcohol

    Do your best to limit alcohol intake. Your body doesn’t need any of it, and it can set an endomorph’s progress back significantly.

  • High saturated fat oils

Such as palm oil and coconut oil

  • High fat dairy products

    Such as Ice cream , Whipped cream, and full fat milk

  • Some drinks such as soft drinks, energy drinks, and sports drinks

Endomorph Diet Plan Sample

Plate and food

With the Endomorph Diet, there are many options, you have a lot of freedom building your dietary regime.

However, there are certain rules you need to follow:

  • Maintain 35%-35%-30% distribution of macronutrients. This is the core of the Endomorph dietary regime. You can start with a bit more carbs and then lower it gradually.
  • Include a protein with every meal. Make sure to always have a serving of fish, poultry, lean meat, eggs or low-fat dairy products.
  • Many small meals are better than a few big ones. Ideally, endomorphs should consume 4-5 smaller meals during the day. This will keep your metabolism busy. It is best to eat a smaller meal every five hours or so.
  • Include carbs carefully. Make sure to monitor your carb intake. Ideally, you should eat carbs before or after a workout.

Endomorph Diet Sample Meal Plan

  • Breakfast: A boiled egg with a whole wheat toast or a muffin. To make it tastier, you can use a teaspoon of butter with it.
  • Snack: A cup of nonfat yogurt or a small serving of fruits and nuts.
  • Lunch: A good lunch will have a serving of protein and vegetables. Roasted chicken breast or fish with a side offering of veggies is a good choice. Ideally, you should skip bread and carbs for this meal. If you can’t, make sure to limit yourself to 1-2 pieces of whole-grain bread.
  • Snack: A serving of fruits or veggie snacks is a good option. If you need something more filling, low-fat cheese with a small piece of bread will do.
  • Dinner: Your dinner should resemble your lunch. Aim for a generous serving of lean protein and side vegetables. If you skipped carbs for lunch, you may include them here. For example, you can have a serving of potatoes with lean meat and green veggies.
  • Midnight snack: If you need a late-night snack, opt for a low-fat yogurt or a cup of non-sugary fruits.

Endomorph Female Diet

Generally speaking, women burn fewer calories and are more susceptible to fat accumulation.

As a woman, your daily calorie needs are lower than those of men.

For example, if a man can burn around 2000 calories per day, a typical woman cannot burn more than 1800, unless she engages in heavy exercise.

It means that you need to set a lower daily calorie intake to lose weight.

Aim for a total of 1000 to 1200 calories, depending on how fast you wish to lose weight.

Also, take your exercise regime into account. Never go lower than 1200 calories but do try not to go over 1500 for your dieting.

Another thing women need to keep in mind is the effect sugars and carbs have on the body.

Women store fat much quicker than men, and this fat mainly comes from carbs and sugars.

Therefore, it is crucial for women to target a lower daily carb intake than men. Do your best to eat only complex carbs and limit the presence of simple carbs and processed foods on your diet.

Endomorph Diet Recipes

Here are the examples of recipes you can try for the Endomorph Diet:


Egg Muffins


  • 2-3 eggs
  • ¼ cup tomatoes, chopped
  • ¼ cup fresh basil (chopped)
  • 1 teaspoon olive oil
  • pinch of salt and pepper (to taste)


  • Preheat oven to 350 degrees F.
  • Prepare muffin tins by gently greasing them with olive oil.
  • Whisk eggs in bowl and add salt and pepper.
  • Chop vegetables and stir them into the egg mixture.
  • Pour the mixture into the muffin tins.
  • Bake for 20-25 minutes. Serve.


chicken wrap

Chicken Lettuce Wraps


  • 2 chicken breasts (skinless, cut into thin pieces)
  • 2 cups tomatoes (chopped)
  • 1 bell pepper, chopped
  • a cup of onion
  • big lettuce leaves (equivalent to a whole lettuce)
  • 1 tablespoon chopped parsley
  • a splash of olive or coconut oil
  • pinch of salt, sugar and pepper (to taste)


  • In a frying pan, prepare chicken pieces with half of the oil. Set aside once they turn golden.
  • In the same pan, add the remaining oil and fry the onion until it softens.
  • Add chopped tomatoes and peppers, salt, sugar and pepper. Simmer for about 5-10 minutes.
  • Add chicken pieces back and cook for additional 5 minutes.
  • Wash lettuce leaves and let them dry.
  • Apply a portion of chicken and vegetable mix to the leaves. Wrap and serve.

Note: You can add a serving of carb to this meal in the form of a cup of brown rice or 1-2 pieces of bread.



Salmon Patties


  • 6 ounces (170g) of salmon
  • 3 eggs
  • 2 cloves of garlic (minced)
  • a cup of onion (diced)
  • a pinch of dill
  • 2 teaspoons vegetable oil
  • 1 tablespoon of mustard
  • salt and pepper, to taste


  • Preheat a skillet with vegetable oil.
  • In a bowl, whisk eggs and add garlic, onion, salt, pepper, dill and mustard. Whisk until well-mixed.
  • Add salmon patties to the mixture until they are fully covered.
  • Fry patties in the skillet for about 10 minutes (4-5 minutes per side). Serve.


fresh fruit

Fruit Salad


  • 65g of strawberries
  • 75g blueberries
  • 100g pineapple
  • low-fat yogurt


  • In a bowl, chop fruits.
  • Top with low-fat yogurt. Serve.

Avocado with Feta Cheese


  • 1 avocado
  • ¼ feta cheese
  • 1 teaspoon sesame seed


  • Chop avocado into small pieces.
  • Top with feta cheese and sesame seeds. Serve.

Exercises For The Endomorph

According to ACE, exercise is a must for increasing the metabolism of the endomorph including both weight and cardio training

  1. Cardio training:
    A. High Intensity Interval training (HIIT): for no more than 30 minutes workout 2 or 3 days a week
    B. Steady state cardio: 30 to 60 minutes workout 2 or 3 days a week
  2. Weight training:
    Practise compound exercises that focus on large muscles such as legs and back. For more about weight training click here.

Endomorph Diet Results

happy woman

The Endomorph Diet is specially designed for weight loss and improved health in the long term.

You can expect to lose weight on this diet and finally get rid of those persistent pounds.

However, keep in mind that the actual weight loss will depend on your metabolism. Different people will experience different results.

The Endomorph Diet is a full dietary regime and a lifestyle change. As such, it provides consistent, long-term results and not a rapid weight loss.

As with any other diet, it is best to consult your doctor before you start. This is the best way to ensure safe and healthy weight loss adjusted to your specific needs.

Need to lose weight for your big day? Check out How to Lose 50 pounds in 3 months diet plan

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

1 thoughts on “Endomorph Diet For Weight Loss | The Definitive Guide

Leave a Reply

Your email address will not be published. Required fields are marked *