Can a High-Protein Diet Help Endomorphs Lose Weight?

A high-protein diet might be a good choice if you’re an endomorph (someone with a body type that tends to store more fat). Protein can help you feel full so that you eat fewer calories. Also, your body uses more energy to digest and process protein than carbs or fat. Ideally, since endomorphs have a slow metabolic rate in supporting weight loss, this can significantly help them. Also, it is proven that a high-protein diet contributes to the preservation and, in fact, building of lean muscles, which are significant players in increasing metabolism and, therefore, burning fats. Protein should be incorporated equally into every meal and in the right portions to avoid spikes in blood sugar that are unhealthy for endomorphs’ weight regulation .

How Much Protein Should an Endomorph Consume Daily?

The recommended daily protein intake for endomorphs can vary based on individual needs, activity levels, and fitness goals. However, a general guideline is to aim for 1.2 to 1.6 grams of protein per kilogram of body weight . For example, if an endomorph weighs 70 kilograms (about 154 pounds), they should aim for approximately 84 to 112 grams of protein daily. Protein intake might be higher for those who regularly train for strength or are trying to build muscle.

Are Plant-Based Proteins Effective for Endomorphs?

Yes, plant-based proteins are suitable for endomorphs, yet, again, they need to be consumed in considerable amounts to cover the required daily protein intake. Protein from plant sources such as vegetables, nuts, and grains, particularly legumes, quinoa, tofu, tempeh, and seeds, are good sources of proteins and other nutrients such as fiber, vitamins, and minerals. Because some amino acids may be lacking in plant sources of protein, endomorphs on vegetarian or vegan diets should balance their protein sources during the day. For instance, eating legumes and grains, such as rice and beans, provides a protein balance.

Endomorph Body Type, Diet and Meal Plan

Endomorphs tend to have bodies that store fat more quickly compared to people with ectomorph or mesomorph body types. Endomorphs types’ bodies are softer and rounder, and their metabolic rates are comparatively low. So, It may be more challenging to shed extra pounds if one has this body type, but that does not mean you cannot achieve all your exercise objectives (losing fat) if you feed your body accurately and follow your regular exercise regimen.

Endomorphs Should Focus on High-Quality Protein:

We need proteins in the body, especially for the muscles, which can help boost metabolic rates. For endomorphs, it’s crucial to include lean proteins that are low in fat. Endomorphs should also incorporate lean meats that are free from fats:

Chicken breast (skinless)
Turkey
Fish (especially fatty fish like salmon, which provides healthy fats)
Egg whites
Tofu and tempeh (for plant-based options)
Greek yogurt (unsweetened)

Endomorphs Should Emphasize Fiber-Rich Vegetables:

Vegetables are low in calories and high in fiber, making them ideal for endomorphs who need to manage their weight:

Leafy greens (spinach, kale, arugula)
Broccoli, cauliflower, Brussels sprouts
Asparagus, zucchini
Bell peppers, cucumbers

Endomorphs Should Choose Low-Glycemic Index Carbohydrates:

Endomorphs should focus on complex carbohydrates with a low glycemic index (GI) to prevent blood sugar spikes and reduce fat storage:

Quinoa
Sweet potatoes
Oats (steel-cut or rolled)
Brown rice
Whole-grain bread and pasta
Legumes (beans, lentils, chickpeas)

What are the most effective exercises for weight loss ? Read more about the best workouts that can help you lose more fat!

Endomorphs Should Incorporate Healthy Fats:

Healthy fats are crucial for overall health and can help keep you full longer, reducing the temptation to snack on unhealthy foods:

Avocado
Nuts and seeds (almonds, chia seeds, flaxseeds)
Olive oil
Fatty fish (as mentioned earlier, like salmon)
Coconut oil (in moderation)

Endomorph Nutrition Tips

How to eat as an endomorph? This question is the central question you might ask yourself! I provide five general advice to manage your eating and exercise.

Before anything, don’t miss out on your consultation with Nutrishines and a dietitian!

Focus on Macronutrient Balance:

Endomorphs should aim for a balanced intake of macronutrients, with an emphasis on protein and healthy fats, while keeping carbohydrate intake moderate:

Protein: An ideal level should be not more than 30-35 percent of the total caloric intake for a given day.
Carbohydrates: The carbs should be, on average, 30-40%, meaning intake of low GI products.
Fats: Place some extent of maintaining fat because, according to approximate calculation, maintaining fat is 30-35% of the daily calorie intake.

Prioritize Meal Timing:

Do not eat large meals at a time; it is better to eat some small meals in a day. This will help you avoid consuming many calories at once and maintain your metabolic rate, especially for those who are seriously bullish. Consuming five or six snacks daily rather than three large meals is also necessary. That should never be because one can quickly develop a stomach ulcer by lying down, especially right after dinner.

Stay Hydrated:

Water cannot be eliminated from metabolism, which is crucial in our system. As for the water, you should drink six to eight glasses after breakfast and not drink more than four hours without some liquid (without drinking something). It is advisable to avoid taking beverages with extra sugars and also excess alcohol since they contribute to addition to size.

Limit Processed Foods:

Most processed foods have added sugars, Trans fatty acids, and nutritional envelops, which are bodies that offer the body very few nutrients. These should be avoided since they tempt the eater and can easily result in the build-up of extra calories that endomorphs don’t require. Also, eat natural and unprocessed foods whenever possible.

Incorporate Regular Physical Activity:

What one eats (diet) is vital; however, what one does (exercise) is even more crucial, especially if one has an endomorph body shape. Training should include hypertrophy or strength training to improve muscle and metabolic rates and cardio workouts to decrease fat.

If you have a plan for fat loss in another way, you can read about The Benefits of Venus Legacy for Fat Reduction

Endomorph Diet

This menu plan is built on the ideas we discussed (the above-discussed principle). It balances high protein, moderate carbohydrates, and healthy fats.Don’t forget about Several dietary approaches that align well with the endomorph body type:

Paleo Diet:

Paleo diet is primarily nutritional and involve consuming foods that are not processed, such as meat, fish, fruits, vegetables, and nuts and seeds.

Keto Diet:

This diet stresses the use of lots of fats and little carbohydrates, which works well for some endomorphs who use fat as their body’s fuel.

Mediterranean Diet:

It provides foods with the proper nutrition, such as healthy fats, lean proteins, and complex carbohydrates, aiming to improve the body’s general health and reduce obesity rates.

Endomorph Meal Plan

Meal	Day 1	Day 2	Day 3
Breakfast	Scrambled egg whites with spinach and tomatoesOne slice of whole-grain toast 1/2 avocado	Oatmeal with almond butter and sliced banana Sprinkle of flaxseeds	Smoothie with protein powder, spinach, almond milk, and frozen berries 1 tbsp chia seeds
Midmorning Snack	Greek yogurt (unsweetened) with berries and chia seeds	– Cottage cheese with cherry tomatoes	– Sliced apple with almond butter
Lunch	– Grilled chicken breast with quinoa– Steamed broccoli and asparagus – Drizzle of olive oil	– Turkey and avocado lettuce wraps– Mixed green salad with balsamic vinaigrette	– Grilled shrimp with quinoa and roasted Brussels sprouts– Mixed greens with olive oil dressing
Afternoon Snack	– A small handful of almonds– Sliced cucumber with hummus	– Hard-boiled egg– Sliced bell peppers	– Mixed nuts– Celery sticks with hummus
Dinner	– Baked salmon with roasted sweet potatoes– Mixed greens salad with olive oil and lemon dressing	– Stir-fried tofu with mixed vegetables (broccoli, carrots, snow peas) in coconut oil– Brown rice	– Baked chicken breast with sautéed kale and garlic– Mashed cauliflower
Evening Snack	A small apple or a few carrot sticks (optional)	– A small handful of walnuts or a piece of dark chocolate (in moderation)	– Greek yogurt with a drizzle of honey and chopped nuts (optional)

The sample meal plan is designed for three days to show a clear example of how a meal plan will look when following the principles of the endomorph diet. These three days can be a good change with different food combinations, which can be easily mixed or altered for the rest of the week.

You can easily extend this plan to seven days by rotating the meals or adding new recipes that follow the same principles of high protein, moderate carbohydrates, and healthy fats. Another advantage of coming up with a three-day plan is that there is room for modifications when developing the meal plan to best suit the dieter’s caloric needs.

Let’s answer some questions you may have about this topic: