“It’s a wide bone”: what you need to know about the endomorph diet by morphology

In the 1940s, researcher William Herbert Sheldon divided body types into three types, and each type has its own athletic goals and nutritional plan. Obviously, this typing is rather approximate: you cannot estimate metabolism or muscle mass with the naked eye without knowing anything about a person. Nevertheless, some conclusions can be drawn.

So here are the body types you’ve probably heard of:

Sheldon also drew conclusions about the connection between figure type and psychology, but now this theory has been refuted.

The endomorph type of figure is taken as a basis: small waist, drooping shoulders, wide hips. Often these people have a high percentage of fat to muscle mass.

The diet is aimed not only at losing weight, but also at strengthening the muscle corset, as well as at achieving healthy eating habits.

Unlike many other diets, this one doesn’t limit your calorie intake unless you’re trying to lose more than 10 pounds. You just have to respect the proportions: 30% carbohydrates, 35% proteins, 35% lipids.

In addition, it is recommended to limit fast carbohydrates in the form of white rice and pasta. They should be replaced with beans, oatmeal or quinoa

Obviously, the endomorph diet suggests eating more protein, dietary fiber, and “good” fats, which makes it similar to the current fad paleo diet.

Nutritionists believe that the endomorph diet works well for 2-3 months, but it is undesirable to ban yourself from whole food groups for a long time. In addition, it does not take into account many factors: genetics, goals, training regimen, lifestyle.

This is why the endomorph diet cannot be recommended for everyone. Based only on the type of figure, assuming the ratio of muscles and fatty tissue “by eye” – in modern realities this is not enough.