How to End Your Endomorph-ine Addiction Through Nutrition
Out of the three body types, the endomorphs probably feel like they’ve drawn the genetic short straw. Endomorphs are sensitive to caloric consumption and gain fat more easily than their sister body types, the ectomorph and the mesomorph, which tend to metabolize calories more efficiently. Endomorphs, on the other hand, must pay special attention to everything they eat or they’ll feel their energy levels suffer and notice their jeans starting to feel a little snug.
Sound unfair? Actually, being an endomorph doesn’t sentence you to a lifetime struggle with maintaining a healthy weight. In fact, once you have determined which body type you are, it actually empowers you to make the necessary diet and lifestyle changes that your body needs to function optimally. If you are an endomorph, you can learn to embrace the foods that make you feel your best without feeling the least bit deprived.
End the Endomorph-ine Addiction
Endomorphs are prone to weight gain and this is most commonly caused by a diet high in carbohydrates and added sugar. Not surprisingly, these foods are also highly addictive. They are delicious and we can eat large quantities of them without ever feeling fully satiated. In fact, we often do eat large quantities in the hope of getting some immediate gratification and a quick burst of energy, only to end up crashing and feeling hungry again soon afterwards.
One of the first steps in eating for your body type is to break this cycle of unsatisfying addiction by eliminating sugar and reducing your carbohydrate intake. Remove all refined carbs and processed foods from your diet and replace them with healthy, nutrient-dense whole foods and you’ll soon see how much more energy you have without having to go into caloric overload.
What Endomorphs Need Most
Your body needs three macronutrients to function properly– fat, protein, and carbohydrates. It uses these essential building blocks to build and repair tissue, manufacture hormones, and to burn as fuel to keep you moving. Endomorphs are sensitive to carbohydrate intake and are prone to insulin resistance which spikes blood sugar levels, drains energy, and triggers mood swings. On the other hand, endomorphs thrive on a diet that is higher in protein and includes healthy fats and complex carbohydrates. By increasing your protein and healthy fat and decreasing your carbohydrates, you’ll be reprogramming your body to stop storing fat so readily.
Now before you begin the lament of those who embark on a severely carb-stricken dietary lifestyle, there’s a few things to keep in mind. First off, the proteins you’ll bee taking in contain peptides that, when consumed, trigger satiety hormones in the brain and make you feel full longer than if you consumed a meal of just fat and carbs. Secondly, protein also requires less insulin for the body to process than carbohydrates so it doesn’t cause a spike in blood sugar levels. All of this translates to more energy over a sustained period of time without the subsequent crash. That means you won’t find yourself reaching for seconds or thirds of nutritionally empty processed snacks and you’ll feel satisfied and energized on fewer calories without depriving yourself. Now with every new habit, there may be a psychological adjustment period. Different practitioners of different nutritional lifestyles have their own nomenclature for this period of processed sugar weening. Some call it “taming the sugar dragon” while others simply call it going through withdrawal. Either way, one practical way to approach your first week doing this is to limit your overall fitness regimen to simple, strength-based workouts, instead of long, laborious cardio or aerobic intensive routines (which might deepen the feelings of withdrawal during the first few days). Here’s a neato overview of 10 Ways You Can Keep The Sugar Dragon Under Control! (see the bottom of the image for a downloadable, high resolution version of it).
How to Eat for Your Body Type
So now you know that you need more protein and fewer carbohydrates, but how do you put this into practice? The endomorph diet should include a serving of protein with every meal and snack to keep blood sugar levels stable and to keep you from feeling hungry. Lean meats like chicken or fish, eggs, nuts, seeds, and even non-fat Greek yogurt are all great ways to get a serving of healthy protein throughout the day. Your body doesn’t store protein and uses it to build everything from hemoglobin to antibodies so you need to constantly replenish the supply.
As for fat and carbs, stick to healthy monounsaturated fats like avocados and coconut oil and complex carbohydrates in the form of vegetables and whole grains like brown rice or high-protein grain substitutes like quinoa. When you do eat carbs, try to reserve them for your pre-workout fuel or your post-workout recovery so you know your metabolism is going to kick into high gear to digest them instead of storing them as fat.
Finally, since endomorphs are prone to fat storage and weight gain, it’s essential to incorporate a regular exercise routine into your lifestyle most days of the week. Cardiovascular workouts like jogging, aerobics, or cycling are great about 3-5 days a week and if you include 1-2 days of strength training your body will make the most of all that nutritious food you’ll be feeding it by burning calories during your workout and using the fuel to build new muscle.
The combination of regular exercise and dietary choices tailored to your specific body type will ensure that you will lose excess weight, prevent chronic illness, and have plenty of energy. If you are interested in learning more about how a holistic approach to health and fitness can help you feel your best, contact us today. And remember, in everything you do, Challenge Your Limits! 😉