General Practice 2022

Endomorph: what é, characteristics and dietí (with cardápio)

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Endomorph: what é, characteristics and dietí (with cardápio)
Endomorph: what é, characteristics and dietí (with cardápio)
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Endomorph corresponds to the body type of people who are generally shorter, have a wider body and a higher percentage of fat.

People with an endomorph body type usually have an easier time gaining muscle mass, but they have a slower metabolism, which makes them tend to accumulate fat and make it more difficult to lose weight. Learn more about what body type is.

It is important that people with the endomorph biotype prioritize meals with good amounts of protein, which will help in gaining muscle mass. However, it is important to reduce the amount of calories in the diet, avoiding the consumption of sweets, processed foods and fatty foods to help with weight loss.

Endomorph Characteristics

Some physical characteristics of people who have the endomorph biotype are:

  • Shortest stature, usually;
  • Have a wider body;
  • They have a higher percentage of fat;
  • Women tend to have a curvier body, similar to the shape of a pear.

In addition, people with the endomorph biotype are easy to gain muscle mass, but have slower metabolism, greater fat accumulation and more difficulty in losing weight. See how to identify your body type.

How to know if you are endomorph

To know if you are an endomorph or if you have any other body type, answer the questions in the following test:

  • sex=male"' > Male
  • sex=female"' > Female
  • I think I need to gain weight and I'm struggling to gain weight.
  • I don't think I need to gain or lose weight.
  • I think I need to lose weight and I'm struggling to lose weight.
  • Restart

    • My arms and legs seem to have some muscle and are defined.
    • My arms and legs are thin and seem to lack muscle.
    • Restart

      • I have no belly fat.
      • I have belly fat.
      • Restart

        • My arms and legs are bulky, and don't look like they have muscle.
        • My arms and legs seem to have some muscle.
        • Restart

          • I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
          • I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
          • Restart

            • I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
            • I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
            • I have a belly, but my arms and legs seem to have some muscle and are defined.
            • I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
            • Restart

              • I have a belly, but my arms and legs seem to have some muscle and are defined.
              • I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
              • Restart

                The mesomorph is a body type where it is usually easier to lose weight and gain muscle mass.

                Mesomorph: what it is, characteristics and diet (with menu)

              Restart

              The ectomorph is a body type where people tend to be thinner and thinner and have a faster metabolism, losing weight easily and having more difficulty gaining weight and muscle mass.

              Ectomorph: what it is, characteristics and diet (with menu)

            Restart

            Endomorph is a body type where people generally have an easy time gaining muscle mass, but also have a slower metabolism, having difficulty losing weight.

            Endomorph: what it is, characteristics and diet (with menu)

          Restart

          We always recommend going through an evaluation with a nutritionist, or a physical education professional, to better check your body measurements, such as skinfolds, weight and circumferences, allowing you to better identify your characteristics and your biotype.

          How to diet

          A balanced diet with few calories and good amounts of protein helps with weight loss and muscle mass gain, changing the physical appearance, that is, the somatotype of the endomorphic person.

          A personalized diet for those who have the endomorph biotype can help both in gaining muscle mass and in weight loss.

          Diet for weight loss

          The diet for weight loss for people with the endomorph biotype should have fewer calories and a low carb diet can be a good option, as it helps maintain satiety for longer and favors weight loss. Understand more about the low carb diet and how to do it.

          It is also important to prioritize the consumption of he althy fats, lean proteins, fresh vegetables and fruits, legumes and whole grains in the diet. In addition, consuming thermogenic foods, such as cocoa and green tea, helps to speed up metabolism, contributing to weight loss. Discover other thermogenic foods to include in your diet.

          The following table shows an example of a 3-day low carb diet menu for people with the endomorph biotype:

          Meal

          Day 1

          Day 2

          Day 3

          Breakfast

          200 g of plain yogurt with 1 tbsp of honey + 1 slice of 50g of wholegrain bread with 1 slice of mozzarella cheese + 3 tbsp of mashed avocado 1 cup of green tea + 2 scrambled eggs with 1 medium tomato and 1 tablespoon of basil leaves 1 cup of coffee with 200 ml of skimmed milk + 50 g of wholemeal bread with 25 g of mozzarella cheese + 1/2 papaya (155 g)

          Morning snack

          Coffee without sugar with 200 ml of semi-skimmed milk + 10 almonds 200 g of low-fat plain yogurt with 1 tablespoon of flaxseeds + 1 medium tangerine 1 medium apple (150 g) + 3 walnuts + 1 cup of green tea

          Lunch

          200 g zucchini noodles with 50 g homemade tomato sauce + 150 g ground beef + lettuce salad, 50 g grated raw carrot, 20 g onion and 1 tablespoon of olive oil + 1 orange medium pear 150 g of baked fish + 3 tbsp of brown rice + 1 cup of peppers, carrots, zucchini, eggplant and sautéed broccoli + 1 tbsp of olive oil + 1 medium slice (90 g) of melon. 150 g of grilled chicken breast + 150 g of mashed manioc + lettuce salad, arugula, with 1 medium tomato, 20 g of onion, 3 tbsp of chopped avocado, seasoned with 1 tbsp of dessert of olive oil and 1 dessert spoon of vinegar

          Afternoon snack

          1 30g portion of peanuts + 1 banana with ¼ of a teaspoon of ground cinnamon Vitamin with 100 g of avocado, 1 tablespoon of oatmeal and 200 ml of rice milk or skimmed cow's milk + 10 hazelnuts 1 glass of green juice prepared with 1 cabbage leaf, ½ lemon, 50 g of cucumber, 200 ml of coconut water and 1 tablespoon of chia

          Dinner

          Spinach omelet with 2 eggs, 20 g onion, 125 g spinach, 50 g tomato, s alt and pepper + salad with 100 g lentils, 50 g broccoli and 50 g cauliflower + 1 medium pear (130 g) 2 eggplants (360 g) stuffed and au gratin with 150 g of tuna + 1 tablespoon of Parmesan cheese + salad with 100 g of lentils, 20 g of onion and 50 g of tomato 2 large peppers (190g) stuffed with 150 g of braised ground beef and 1 tablespoon of Parmesan cheese, gratin in the oven + salad with 100 g of red beans, 50 g of tomato, 50 g of broccoli and 50 g grated carrot + 1 large slice (100 g) pineapple

          This menu is an example only and the amounts of food on the menu may vary according to the person's gender, age, weight and current he alth status. Therefore, it is recommended to consult a nutritionist to create a personalized menu.

          See more about what to eat to lose localized fat when you have the endomorph body type:

          Diet to gain muscle mass

          The diet for muscle mass gain for those who have the endomorph biotype should prioritize natural foods such as vegetables, fruits, whole grains and maintain an intake of 1.6 g/Kg of lean protein body weight per day, which must be distributed in all meals.

          The following table shows an example of a 3-day menu for gaining muscle mass for people with the endomorph biotype:

          Meal

          Day 1

          Day 2

          Day 3

          Breakfast

          1 cup of unsweetened coffee tea + tapioca made with 4 tablespoons of tapioca, 1 tablespoon of flaxseed and 2 medium slices of Minas cheese + 1 tangerine 1 cup of mint tea + omelet with 1 egg + 50g of wholegrain French bread + 1 medium pear 1 cup of unsweetened coffee tea + omelet with 2 eggs + ½ papaya papaya

          Morning snack

          1 medium kiwi + 3 walnuts 2 tbsp peanut soup + 1 silver banana 1 silver banana + 1 tablespoon rolled oats

          Lunch

          4 col boiled sweet potato soup + 120 g grilled salmon + 2 col. boiled pumpkin soup + 1 saucer of iceberg lettuce salad, coriander leaves and arugula seasoned with 1 col. olive oil soup + 4 strawberries 4 col brown rice + 1 saucer of cooked broccoli + 1 medium tomato, seasoned with 1 col. olive oil soup + 120g roasted meat + 1 kiwi 1 saucer of whole-wheat pasta with homemade tomato sauce + 4 tablespoons of black-eyed pea salad with cabbage and raw carrots, seasoned with 1 tablespoon of olive oil + 120 g of grilled chicken

          Afternoon snack

          3 tablespoon of mashed avocado and seasoned with s alt and pepper + 2 corn crackers 1 tangerine + 2 walnuts 200 g of skimmed natural yogurt + 2 Brazil nuts + 1 tablespoon of honey

          Dinner

          3 tbsp wholegrain rice + 120g lean grilled beef steak + 4 tbsp cooked eggplant soup + 1 saucer of spinach, lettuce and bean sprouts salad, seasoned with 1 tbsp olive oil + 1 guava 1 and ½ medium boiled potato + 2 cooked chicken thighs + 1 saucer of salad with lettuce, arugula and tomato, seasoned with 1 col. olive oil soup + 8 grapes 2 tbsp couscous soup + 1 saucer of chickpea salad with lettuce, tomato, cucumber and onion, seasoned with 1 tbsp olive oil + 1 small slice of melon

          This menu is an example only and the amounts of foods included in the menu may vary according to individual preferences and the person's current he alth status.Therefore, it is recommended to consult a nutritionist to prepare an individualized menu.

          In addition, to gain muscle mass it is also important to have a good night's sleep, practice physical activity regularly and drink a minimum of 1.5 liters of water a day. Check out other tips to gain muscle mass.

          What to avoid

          Both to lose weight and to gain muscle mass, it is important that the person with the endomorph biotype avoids the consumption of some foods that can hinder the achievement of goals, which include:

          • Foods high in sugar such as candy, ice cream, cookies or cakes;
          • Processed foods, such as ready-made sauces, fast food or instant noodles;
          • Refined cereals, such as white bread, white pasta, or white rice;
          • High fat foods such as fried foods, pizza, chips, bacon or salami.

          In addition, it is also important to avoid the consumption of alcoholic beverages, such as beer, sparkling wines or wine, as they contain a high calorie content and usually accompany high-calorie meals and snacks.

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