A nutritionist has shared proper nutrition for each of the three body types — ectomorph, endomorph, and mesomorph — and what to eat with each.
Sydney’s Susie Burrell said eating right for your body type can make a world of difference for your body, as different bodies have “different calorie and nutrient requirements”.
Understanding your body type is the first step to success in 2023.
A nutritionist has the right diet for each of the three body types – ectomorph, endomorph and mesomorph – and what to eat with each (Susie Burrell pictured).
Susie Burrell said that eating right for your body type can make a difference for your body because bodies have “different calorie and nutrient requirements” (the three body types pictured).
Ectomorphs are typically lean-boned, long limbs, lithe, and have very little body fat and muscle. they tolerate more carbohydrates (archive image)
Ectomorph tag on a plate
Breakfast: Eggs and avocado with mashed potatoes.
Snack one: fruit and yogurt.
Lunch: Brown rice and mixed vegetable bowl.
Snack two: mini corn on the cob.
Dinner: Salmon and vegetable curry with cauliflower rice.
ectomorph
The first body type is the ectomorph.
This type is characterized by lean bones, long limbs, lithe and with very little body fat and muscle.
They are sometimes referred to as “Vata” in Ayurvedic medicine and may have difficulty gaining weight or muscle.
“Tall and lean best describes ectomorphs, who can handle carbs and good fats better than the other two body types,” Susie told FEMAIL.
“Small, regular meals best suit this body type, which is higher in carbohydrates and fats than endomorphs or mesomorphs.”
A good rehearsal day for an endomorph, Susie said, might start with eggs and avocado with mashed potatoes for breakfast, and then a bowl of brown rice and mixed vegetables for lunch.
Susie (pictured) said that small regular meals suit ectomorphs best and they can afford carbs
The nutritionist shared a sample day of perfect nutrition for ectomorphs and said weight lifting may be the best form of exercise for this body type
The first snack of the day might be some fruit and yogurt, while ideally your second snack would be something like mini corn on the cob.
“Dinner is salmon and vegetable curry with cauliflower rice, which has just the right amount of carbs to keep you full as an ectomorph,” Susie said.
When it comes to exercise, this body type will benefit the most from lifting light weights when looking to change the shape of their body.
The second body type that Susie considered was the endomorph body type, which may be better suited to moderate carb intake (pictured).
endomorph
Endomorph tag on a plate
Breakfast: Bircher muesli.
Snack one: Corn thins with peanut butter and banana.
Lunch: Stuffed potatoes and salad.
Snack two: Greek yogurt with berries and nuts.
Dinner: Salmon and vegetable stir fry with cauliflower rice.
The second body type that Susie considered was the endomorph body type.
“This is a more curvy body type where excess body fat is more likely to be stored in the lower half of the body, including around the waist, hips and thighs,” Susie said.
Endomorphs typically have a shapely physique and often struggle with their weight, gaining weight more easily and losing weight more easily.
However, endomorph does not mean overweight. It just means a slower metabolism, a soft physique, and ease in building muscle.
“This body type may be more predisposed to insulin resistance, where carbohydrate metabolism is compromised and weight gain is more likely,” Susie said.
For this reason, she recommends a moderate or restricted-carb diet, “choosing fewer carbohydrates to keep insulin levels under control.”
A good moderate-to-low-carb day might include Bircher muesli for breakfast, cornmeal with peanut butter and banana for a snack, stuffed potatoes and salad for lunch, and salmon and vegetable stir-fry with cauliflower rice for dinner.
A good second snack is Greek yogurt with berries and nuts, while the ideal workout involves light cardio like jogging, swimming, walking, or HIIT.
After all, mesomorphs are characterized by an athletic, strong, compact and naturally lean body, so they need to consume more protein (picture).
The nutritionist recommends diets high in protein and high in carbohydrates to “balance muscle energy needs and supply” (pictured).
mesomorph
Mesomorph tag on a plate
Breakfast: vegetable omelet.
Snack one: protein yoghurt.
Lunch: fish and fried vegetables.
Snack two: nut bars.
Dinner: Naked burrito.
After all, mesomorphs are characterized by an athletic, strong, compact and naturally slim body.
They have excellent posture, and mesomorphs are born athletes and tend to be lean and muscular without trying.
Many of the world’s best athletes fall into this group.
“Mesomorphs are best described as being so strong with an athletic build and relatively more muscle mass than endomorphs,” Susie said.
“Mesomorphs are likely to have a smaller waist or hourglass figure compared to endomorphs.”
The nutritionist recommends diets high in protein and high in carbohydrates to “balance muscle energy needs and supply.”
An example day on a mesomorph’s plate might include a vegetarian omelet for breakfast and fish and roasted vegetables for lunch.
Protein yogurts and/or nut bars are good snack ideas, while dinner could be a naked burrito.