Body Types Defined | Meso Endomorph Female body type | Dieting Strategies for Meso Endomorph Female | Types of Foods to Eat | Meal Plan Ideas
Have you ever noticed how some people seem to eat whatever they want and never gain weight? Let’s jump into the Meso Endomorph Female Diet Plan – How to Ultimate Guide!
You may fall off of your diet plan for a day or two and seem to gain back the weight you have lost. Do you feel that no matter how hard you try, you can’t quite reach your weight loss goals?
The good news is that the reason you haven’t reached your fitness goals is not because you lack willpower or determination.
It may be because of your body type. Especially if you are a meso endomorph female, you may have experienced slower metabolism and more weight gain than other body types.
Can eating for your body type help you meet your weight loss and health goals? While there is never a one-size-fits-all approach to nutrition, eating according to your natural body shape could lead to greater weight loss and help to meet your fitness goals, especially if other diets haven’t worked in the past.
In this article, we will discuss the different body types including endomorph, mesomorph, and ectomorph as well as different dieting strategies (like intermittent fasting!) for the endomorph body type. We’ll cover the best diet for a meso endomorph female as well as types of food to focus on and a few meal ideas.
Body Types Defined
First theorized in the 1940s by William Sheldon, the classification of the three different body types emerged.
These types are based upon skeletal structure and body composition that are based on our genetic makeup.
Generally speaking, most people fall under one of three categories: endomorph body type, mesomorph body type or ectomorph body type. Below are brief descriptions of each of the main body types.
Endomorph Body Type
The endomorph body type is characterized by a larger bone structure, heavier set, and a predisposition to weight gain and excess fat. Endomorphs often have excess body fat and less lean muscle mass. Endomorphs are not necessarily obese, but generally have a rounder or thicker physical structure. Their lower body is more susceptible to fat accumulation. Because of this predisposition towards fat storage, it’s important for the endomorph to be aware of their calorie intake.
The endomorph diet typically consists of a focus towards more protein intake and less carbohydrate intake. Lean proteins are especially important as well as a variety of fresh fruits and vegetables, complex carbohydrates, and healthy fats like olive oil.
Intermittent fasting can be beneficial for the endomorph to lose weight. For a complete guide on the endomorph body type and intermittent fasting, click here.
Mesomorph Body Type
The mesomorph body type is described as being in the middle of the other two body types. This means that the mesomorph has a larger structure, but is able to lose weight and gain muscle easily.
Mesomorphs often have an athletic and muscular build and may not have to worry as much about food intake and weight gain. However, it is still important for those with a mesomorph body type to maintain a balanced diet.
Ectomorph Body Type
The ectomorph body type is characterized by a leaner build and a higher metabolism. Often ectomorphs burn calories quickly and efficiently which contributes to a slim figure.
They have a smaller frame and overall smaller body size. They can also consume greater food intake without much weight gain. Ectomorphs should still eat healthy foods for their overall health.
What is the Meso Endomorph Female body type?
As the name suggests, the meso endomorph female body type is a female who mostly has the characteristics of the endomorph, but also has some characteristics of the mesomorph.
This means that a person with this body type likely has a medium to large build with a slower metabolism and a tendency to gain weight easily. However, with some mesomorph qualities, she likely is able to also gain and maintain more lean muscle mass.
In terms of fitness, since the meso endomorph female can gain and keep muscle, high-intensity interval training and the use of heavy weights could be beneficial.
This should be done under the guidance of a trained professional, especially if you are not used to these types of exercises. As always, it’s best to consult your healthcare professional before starting any new physical activity.
The meso endomorph female will benefit from a diet plan consistent with the endomorph diet as well as the mesomorph diet. This means that a focus on lean proteins will be especially important, both for weight loss and muscle building.
According to the diet’s theory, those with this body type may be less likely to tolerate carbohydrates. Being conscious of carbohydrate intake will be important to avoid weight gain.
We’ll get into the details of what foods to eat below, but first let’s talk about a couple different dieting strategies that could be beneficial for this body type.
Different Dieting Strategies for Meso Endomorph Female
High protein, low carbohydrate diet
Because meso endomorphs are more carb-sensitive, focusing on a high protein and low carbohydrate diet may be beneficial. While it’s not necessary to totally restrict carbohydrates, reducing or eliminating simple carbohydrates such as refined sugars, cakes, cookies, white breads, and pastas can aid weight loss.
Replace these types of foods with complex carbohydrates, or those with more fiber content such as starchy vegetables, whole grains, and legumes. It’s also important to focus on increasing protein when following this type of diet.
Research shows that a high protein diet is a safe and effective tool for weight loss. Not only does protein aid in weight loss, but it also supports muscle growth. This diet strategy can be a win-win for the meso endomorph!
Intermittent fasting has become a very popular tool for weight loss in recent years. It is a time-restricted eating pattern where calorie intake occurs during a specific eating window and the rest of the time is spent fasting.
By restricting the amount of hours that you are eating, you are essentially cutting back on your overall calorie intake without actually tracking your calories. Many find an intermittent fasting schedule an easier way to ensure they aren’t consuming more calories than they need.
While many people are drawn to intermittent fasting for weight loss, the benefits to intermittent fasting extend beyond weight loss alone. Other health benefits include improved insulin sensitivity and blood sugar control, improved cholesterol and even better sleep.
Intermittent fasting is often combined with other diets such as paleo or keto for even greater benefits. The same is true for a meso endomorph female diet plan.
Since intermittent fasting doesn’t have specific guidelines for what foods to eat, eating the right foods for the meso endomorph should work well within the eating window of your intermittent fasting schedule.
Let’s take a look at a few types of foods to eat on a meso endomorph female diet plan.
Types of Foods to Eat
According to the Dietary Guidelines for Americans, a balanced diet with a variety of nutrient-dense fruits, vegetables, complex carbohydrates, proteins, and healthy fats is key to maintaining a healthy lifestyle.
This is also true for the meso endomorph female diet plan. Those following this diet plan should aim for less processed and high sugar containing foods and more whole foods with plenty of fiber to avoid excess weight gain.
Below are different types of foods to eat while following this diet plan:
- Whole grains. This includes amaranth, quinoa, brown rice, whole wheat bread, and oats in moderation which provide fiber to keep you fuller for longer.
- Beans/Legumes. Another example of complex carbohydrates, legumes are also a plant-based protein. They can easily be added to salads for an extra boost of protein and fiber.
- Starchy vegetables. While still a source of carbohydrates, starchy vegetables like sweet potatoes, corn, beets, and squash provide fiber as well as many different vitamins and minerals.
- Lean proteins. Eggs, fish, beef, pork, and poultry are all sources of protein to help build muscle and promote satiety.
- Healthy fats. Examples of healthy fats include nuts, seeds, coconut oil, olive oil, and avocados. Healthy fats are essential for hormone regulation and cell growth.
- Fresh fruits. Berries, melons, grapes, apples, and pears are important for their nutrient content, but remember to consume in moderation.
- Dairy/dairy alternatives. Low-fat milk, yogurt, and cheeses can all fit into a healthy diet as this is a good source of protein.
Meal Plan Ideas
Below are some general suggestions for each meal as well as some snack options. Adjust meals to fit your preferences and needs as amounts will vary based on calorie goals.
For breakfast, hit the ground running with plenty of protein in the morning. This can come in the form of smoothies, eggs, or even nut butters added to oatmeal. The important thing is to include some form of protein.
At lunch, focus on getting 2-3 servings of vegetables as well as another source of protein. Green leafy salads make a great lunch option topped with a protein source such as chicken or salmon and a healthy fat like avocado. Opt for whole grain or seeded crackers on the side for a small amount of carbs.
Dinner should include fat, carbohydrate, and protein as well. Grilled chicken with a side of quinoa and roasted carrots and broccoli are a good place to start.
Snacks can range from yogurt with fruit, a handful of nuts, or hummus with veggies for a few different options.
Conclusion – Meso Endomorph Female Diet Plan
In conclusion, some have found success by optimizing their diet according to their body type. While there isn’t much scientific evidence to support eating for your body type, it can be a strategy if other weight loss methods haven’t worked in the past.
The meso endomorph female diet plan can be good for those who tend to have a slower metabolism and gain fat more easily but also want to work on building muscle. This diet focuses on reducing carbohydrates (especially simple carbohydrates) and increasing protein intake.
It’s important to focus on a variety of fruits and vegetables as well with this diet. That way, following the meso endomorph female diet plan can help you reach your health and fitness goals.