Endomorph Diet: Foods And Diet Plan To Boost Metabolism

Endomorph diet benefits, food list, and sample menu plan to get you started.

Medically reviewed by Dr. Archna Agrawal, MSc (Dietetics), Naturopathy Dr. Archna Agrawal Dr. Archna AgrawalMSc (Dietetics), Naturopathy facebook_icon
Written by , BEd, MSc (Microbiology), Diploma In Nutrition Aparna Mallampalli BEd, MSc (Microbiology), Diploma In Nutrition Experience: 5 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach Experience: 6 years

The endomorph diet is designed to boost metabolismi  XA set of chemical reactions in the body responsible for sustaining cell life and turning food into energy. for people with endomorphici  XBody type with a round build, high body fat percentage, and less muscle mass. body types. Your body’s metabolic rate determines whether you gain fat, maintain a healthy weight, or lose weight. People with the endomorph body type have a slower metabolism. They gain fat easily and find it difficult to lose it. Their body fat percentage is higher, and they can become overweight or obese. Therefore, finding a good nutrition-rich diet for endomorphs is important.

protip_icon At A Glance: Endomorph Diet
  • Principle: A high-protein diet with moderate carbs and healthy polyunsaturated and monounsaturated fats
  • Purpose: To improve metabolic function for faster weight loss
  • Who It Is For: People with an endomorph body type
  • Duration: Long-term
  • Caution: One may experience alterations in digestive function and distorted moods in the initial days of the diet.

Endomorph: What It Is And Its Types

People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. This body type is mainly characterized by high-fat content in the chest, abdomen, and waist (1). According to the University of Houston, endomorphs have a lot of body fat (2). Less muscle mass is also a feature of this body type. Individuals with the endomorph body type usually fall under two categories:

  • Meso-endomorph: People have thick arms and legs and a boxy chest and midsection in this body type. They tend to retain water and a layer of fat on the top of their muscles.
  • Ecto-endomorph: People with this body type have a soft midsection, flabby upper arms and legs, and droopy chests.

While these are the two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.

How To Know If You Are An Endomorph

You may be an endomorph if you gain weight fast and face difficulty losing weight even with calorie restriction. An apple-shaped body is also a significant characteristic of the endomorph body type.

Those with an endomorph body type also tend to have short arms and legs, wide waist and hips, fall asleep quickly, and put on weight easily after a high-carbohydrate diet. In addition, studies show that the endomorph body has a layer of fat deposited in the abdomen and chest, making the person’s appearance bulky and apple-shaped (1).

Endomorph diet is believed to have a beneficial effect on people with this body type. In the next section, know what the endomorph diet is and how it works.

What Is An Endomorph Diet And How Does It Work?

People with an endomorph body type have a slower metabolism. As a result, their body tends to convert excess calories into fat easily. Therefore, a proper diet plan is necessary to shed the excess pounds.

Endomorphs should prefer foods rich in protein and healthy polyunsaturatedi  XHealthy dietary fat molecules consisting of more than one carbon chain. and monounsaturated fatsi  XHealthy dietary fat that helps maintain the development of cells and has one unsaturated carbon bond. . Foods containing refined carbohydrates must be avoided. Calorie-laden foods are forbidden for endomorphs.

A high-protein diet with moderate fat and carbs is ideal for this specific body type. But what kind of foods can one include in the diet? Learn more in the next section.

Foods List For Endomorphs

Infographic for endomorph diet

A diet for the endomorph body type has to be chosen carefully with the proper distribution of macros – as they play a significant role in body metabolism (3).

Fruits and vegetables must be a part of the diet as they have an anti-obesity effect (4). The diet should also include complex carbohydrates like whole grains and lentils. Foods rich in fiber must also be included for their anti-obesity effects (5).

In a study conducted to evaluate the change in body weight by quartiles of change in fiber intake from baseline to 6 months, it showed that dietary fiber is a predictor of weight loss in the full sample of adults with obesity. Increase in fiber intake resulted in increased weight loss. An average increase in the dietary fiber of 3.7 g/d (group mean fiber intake change) was associated with a 1.4 kg greater weight loss over 6 months.

The correlation between weight loss and dietary fiber intake

Source: Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study

Low fiber intake may also lead to fat accumulation in the body (6).

A 7-Day Sample Diet Menu For The Endomorph Body Type

Day 1: Egg frittata made with tomatoes, spinach, and onionProtein shakeGrilled chicken salad with tomatoes, beans, and tzatziki sauceWhitefish drizzled in olive oil, roasted cauliflower, and broccoli
Day 2: Smoothie made with Greek yogurt, almond milk, and yogurtSliced veggies and hummusOpen-faced turkey, veggies, and avocado sandwich on whole-wheat toastSliced steak stir-fry over cauliflower rice
Day 3: Greek yogurt layered with cinnamon, apple, and walnutsSliced avocado and hard-boiled eggsSweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauceShrimp and grilled veggies with cauliflower rice
Day 4: Scrambled eggs, spinach, and egg whiteRoasted sunflower seeds and a piece of fruitKale salad dressed with olive oil, topped with cucumbers, salmon, and bell peppersGrilled chicken breast over zucchini noodles and tomato sauce
Day 5: Hard-boiled eggs with blueberriesGreek yogurt with sliced almondsMediterranean lentil salad with sun-dried tomatoes, chopped raw veggies, and Kala Mata olivesVeggie and bean soup with a grilled chicken breast
Day 6: Cottage cheese with slivered almonds and cinnamonSliced veggies and hummusStir-fry made with chicken and bell peppers over brown riceTurkey tacos wrapped in lettuce and topped with a slice of avocado
Day 7: Omelet made with spinach and pepper, topped with avocado slicesProtein barQuinoa mixed with chopped veggies and cubed chicken breast tossed with vinaigretteSalmon, steamed broccoli, sautéed mushrooms

Does The Endomorph Diet Work? What Eleana Kaidanian Says

Elaina Kaidanian, RD, CDN, CPR-WFS, says, “Overall, the Endomorph Diet prioritizes protein, heart-healthy fats, and fiber as a means of promoting metabolism. These highlights are the baseline for any healthy diet. Processed refined carbohydrates are discouraged on this diet which, again, are congruent with an overall healthy diet. For these reasons, the Endomorph Diet is more sustainable long-term compared to many other “fad” diets. But remember, every person has individual requirements and there is no standard diet that will yield identical results for everyone.”

She adds, “While the Endomorph diet promotes high protein, I recommend choosing whole foods and less processed forms of protein, such as low fat plain Greek yogurt, over a processed ‘high protein’ protein bar, for instance, which would align with the goals of the endomorph diet, emphasizing quality and integrity of the food.”

Popular Diets That May Work For Endomorphs

  • Fast Metabolism Diet

This diet is followed to rev up one’s metabolism. The primary rule is to eat certain foods but only in a particular order. It is said that you can alter your metabolism and regulate your calorie intake by eating foods in a specified order. In addition, eating more vegetables, fruits, and whole grains that have both micro and macronutrients can improve metabolism. However, this diet is not backed by research. Nonetheless, the consumption of fruits and vegetables has many health benefits.

Chelsea, a blogger, successfully completed the 28-day Fast Metabolism Diet program and shared her insights and journey. She writes, “I feel good inside. The biggest difference I have felt is ENERGY…I have felt physically energized the whole time. Mental energy…that’s a whole other story. My hair isn’t falling out as much, I sleep a lot better, and my digestive system is stellar. (Yeah, I said it.) But the biggest difference from my journey on The Fast Metabolism Diet has been WEIGHT LOSS (i).”

  • Mediterranean Diet

The Mediterranean diet focuses on fruits, vegetables, whole grains, healthy fats like olive oil, beans, and a limited amount of dairy and fish. People with the endomorph body type may have a higher risk of cardiovascular diseasei  XGroup of disorders related to the heart and blood vessels. , blood pressure, diabetes, and obesity. hence meal planning is important. A Mediterranean diet helps minimize this risk (7). However, more quality research is warranted in this regard.

protip_icon Quick Tip
Since the Mediterranean diet prefers fish as the main source of animal protein, you can consume fish oil supplements if you do not get good quality fish in your area.
  • Vegan Diet

A vegan diet may be a perfect fit for endomorphs as it contains fewer carbohydrates and helps enhance metabolism (8). However, the vegan diet may lack as much protein as other diets. Nevertheless, you may overcome this challenge by including soy, almonds, quinoa, lentils, and chickpeas in a vegan diet.

According to a survey involving 6093 US adults, 29% considered a plant-based vegan as healthier than a non-vegan diet while 32% of them had opposing views and 39% of them answered that they did not know which one was healthier.

  • Metabolic Confusion Diet

This diet involves manipulating the count of calories and macronutrients consumed per day to keep the body guessing and prevent it from adapting to a set calorie or macronutrient range. The idea behind the metabolic confusion diet plan for endomorphs is to boost metabolism and promote endomorph weight loss by constantly monitoring and changing the intake of calories and macronutrients. It focuses on protein-rich meals, including dairy, nuts, beans, lentils, chickpeas, lean meat and eggs; low-glycemic foods, such as sweet potatoes, rice, quinoa, and fruits, such as apples, blueberries, bananas, blackberries, and strawberries.

A healthy diet is always effective when coupled with exercise. Read on to know the exercises suitable for the endomorph body type.

Endomorph Workout: Which Exercises Are Ideal For This Body Type?

1. Running

Endomorph workout running
Image: Shutterstock
  1. Keep your head straight and try to maintain a good posture.
  2. Try to keep your hands at waist level and relax.
  3. Relax your shoulders and warm up for 30 seconds.
  4. You can inhale and exhale with the nose while running.
  5. Start with moderate speed and gradually increase the speed and duration.

2. Brisk Walking

Endomorph workout brisk walking
Image: Shutterstock
  1. Try to relax your shoulders, neck, and back. Rotate your shoulders and neck slightly for warming up.
  2. Keep your head straight. Do not look down.
  3. Keep your back straight and try to engage your abdominal muscles.
  4. Walk at a slow and steady pace and roll your foot from heel to toe.
  5. Start with a minimum duration and gradually increase.

3. Burpees

Endomorph workout burpees
Image: Shutterstock
  1. Stand with your feet shoulder-width apart and keep your arms by your sides.
  2. Bend slowly into a squat position and place both hands on the floor.
  3. Bend slowly for a plank position by kicking your legs back slowly.
  4. Jump forward to return to a squat position. Return to the initial standing position.
  5. You may start with 3 repetitions and gradually increase to 10 repetitions.

protip_icon Quick Tip
While jumping back from the plank position, it is crucial to hop directly on your heels than the balls of the feet to avoid tiring the calves.

Although diet and exercise play a significant role in boosting metabolism, they must be backed by proper lifestyle changes. Know what they are in the next section.

Other Lifestyle Changes You Can Make

  • Get Adequate Sleep

Sleep deprivation may lead to obesity and slow down metabolism (9). As Sound sleep is necessary for proper body functioning, aim to get quality sleep every night.

  • Eat Enough

Anecdotal evidence suggests that restricting your calorie intake may slow down your metabolism. Balance your calorie intake and exercise regularly to see visible results.

  • Hydrate Adequately

There is a direct link between dehydration and metabolism. Dehydration alters metabolism and may lead to metabolic dysfunction (10). Have water or fruit juices or vegetable/fruit-infused waters to ensure adequate hydration.

Healthy weight loss and improved metabolism are the primary outcomes of an endomorph diet. However, the diet has other health benefits too.

  • Exercise Regularly

Physical activity is of immense importance to burn out the stored fat and increase metabolism. You can exercise six days a week for at least 30 minutes. This will enhance your mood and provide mental relaxation, which will improve metabolism.

Benefits Of The Endomorph Diet

According to the United States Department of Agriculture, the overall calorie intake does not exceed the intake needed to maintain a healthy weight. Additionally, healthy dietary patterns support healthy weight and help in the prevention of chronic diseases (11).

1. May Reduce The Risk Of Cardiovascular Disease

An endomorph diet majorly focuses on low carbohydrate intake. Low-carb diets were found to reduce the risk of cardiovascular disease (12).

2. May Reduce Blood Pressure

People with the endomorph body type are more likely to be at risk of high blood pressure (13).

3. May Promote Skin Health

Anecdotal evidence suggests that a diet high in refined carbohydrates may cause acne. An endomorph diet, being low on carbs, promotes skin health and helps manage the risk of acne. The diet is also rich in fruits and vegetables that help promote skin health.

Despite the many beneficial effects it offers, the endomorph diet may exhibit a few undesirable effects as well. Know more in the next section.

Disadvantages Of The Endomorph Diet

There are no potential disadvantages of the endomorph diet. But some people may find it difficult to limit the intake of carbohydrates. They may also experience digestive alterations and mood changes in the initial days. However, you can overcome these by trying out different food combinations or a metabolic confusion meal plan.

You also can try out certain endomorph diet recipes. Check them out in the next section.

Endomorph Diet Recipes

1. Grilled Chicken and Quinoa Bowl


  • 4 oz (113 g) of chicken breast, diced
  • ½ cup of quinoa
  • 1 cup of mixed vegetables (broccoli, carrots, bell peppers)
  • 1 tablespoon of olive oil
  • Salt and pepper, to taste
  • Fresh lemon juice

How To Prepare

  1. Grill the chicken until fully cooked, then dice.
  2. Cook quinoa as per the package instructions.
  3. Steam the vegetables until tender.
  4. Combine everything in a bowl.
  5. Drizzle with olive oil, season, and add lemon juice.

2. Greek Yogurt Parfait


  • 1 cup of Greek yogurt
  • ½ cup of mixed berries (blueberries, strawberries, raspberries)
  • 1 tablespoon of honey
  • 2 tablespoons of nuts, crushed

How To Prepare

  1. Make a layer of Greek yogurt on a deep plate.
  2. Add the berries on top and drizzle honey over them.
  3. Sprinkle crushed nuts and enjoy.

Infographic: Best Diet Plans And Exercises For Endomorph Body Type

People with an endomorph body type frequently experience rapid weight gain. Diet and exercise are the best ways to ensure proper macronutrient distribution, healthy body metabolism, and burn off stored fat. The infographic below will give you an overview of the best diet plans and exercises to help you stay healthy. Scroll down.

best diet plans and exercise for endomorph body type (infographic)

Illustration: StyleCraze Design Team


The endomorph diet, specifically designed for people with endomorph body types (they have slower metabolism), can be a game-changer. It is a high-protein and moderate-fat and -carbohydrate diet that excludes refined carbs and calorie-rich foods. The diet comprises fruits, vegetables, chicken, fish, whole grains, dried beans, nuts, etc. It also focuses on consuming fiber for its anti-obesity effect. Studies suggest this also helps reduce the risk of cardiovascular disease and hypertension. If you have an endomorph body, you can also try a fast metabolism diet, Mediterranean diet, or vegan diet. Besides, physical activities, such as running, brisk walking, and regular exercise also help increase metabolism and improve your overall fitness.

Frequently Asked Questions

Does keto work for Endomorphs?

Yes, the low-carb, fat-burning keto diet can help endomorphs lose excess fat and shed some weight effectively.

Can endomorphs eat oatmeal?

Yes, oatmeal, consisting of complex carbohydrates, does not elevate blood sugar levels immediately. It can be a good meal option for endomorphs.

How do endomorphs lose weight fast?

Endomorphs have a slow metabolism and don’t tend to lose weight fast.

Does fasting work for endomorphs?

Yes, with their slow metabolism, intermittent fasting can be beneficial for endomorph body types.

Key Takeaways

  • Individuals with an endomorph body have a slower metabolism and gain weight easily.
  • Eating a diet high in lean protein, vegetables, and whole grains will help them shed those pounds.
  • Engaging in physical exercises and drinking a sufficient amount of water will improve your mood and boost your metabolism.
  • A person on the endomorph diet will see several health benefits such as lower blood pressure and improved skin health.

This 30-day endomorph diet journey video will help you learn the secrets of permanent weight loss. Carb cycling and targeted exercises will help you shed those extra pounds. Watch it here.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Identification of Somatotype Characteristics and Diet Inflammatory Index (DII) Profiles in Female Adolescents Obese with Different Sub Types of Metabolic
  2. The Somatotypes
  3. Metabolism of Macronutrients
  4. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions-Narrative Review Article
  5. Dietary fiber and weight regulation
  6. Lack of soluble fiber drives diet-induced adiposity in mice
  7. Health Benefits of Mediterranean Diet
  8. The effects of plant-based diets on the body and the brain: a systematic review
  9. Sleep and obesity
  10. A Journey through the Early Evidence Linking Hydration to Metabolic Health
  11. Dietary Guidelines For Americans 2020-2025
  12. The effects of low-carbohydrate diets on cardiovascular risk factors: A meta-analysis
  13. Relationship between somatotype and blood pressure in a group of institutionalized Venezuelan elders
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