Body Type Eating

If you are new to my nutritional musings, WELCOME!!! If you are a returning reader, THANK YOU :)

Maybe you have the macro and micro-nutrient combination all figured out, (if you don’t, stay tuned, that article is coming soon) but can’t seem to achieve your weight goals. It may be due to not eating according to your body type.

I want to start off by saying that there is no “one size fit all” diet. It’s whatever works for you, keeps you healthy, and operating at your peak performance. With that said, what are the body types I am referring to? There are I types (ectomorphs), V types (mesomorphs) and O types (endomorphs).

Below you will find each of these body types highlighted with what macronutrient distributions works best for them. This information comes from evidence based resources. Sourced below.

Type I (ectomorphs) are thin, have smaller bone structures and have thinner limbs. They are the epitome of the endurance athlete.

They always seem to be in high gear, and tend to be thyroid and sympathetic nervous system dominant. Typically having a higher sensitivity to catecholamines (epinephrine and norepinephrine). They tend to have a fast metabolic rate, tend to fidget and pace and this constant movement enables them to burn off excess calories.

Ectomorphs tolerate carbs well, therefore generally do best on a carb heavy diet. A good nutrient distribution for this body type may be 55% carbohydrate, 25% protein and 20% fat.

Type V (mesomorphs) have a medium bone structure and an athletic body type. If the Type V individual is active, they will typically have a considerable amount of lean body mass. Think wrestlers, gymnasts, body builders, etc.

Their bodies are designed for power. Excess calories most often go to muscle and bone density. They also tend to be testosterone and growth hormone dominant. They can usually gain muscle and stay lean relatively easily.

Mesomorphs will generally do well on a mixed diet where carbohydrates, proteins and fats are balanced. A general guideline for mesomorph nutrient distribution could be 40% carbohydrate, 30% protein and 30% fat.

Last but not least, Type O (endomorphs). They have a larger bone structure with higher amounts of total body mass and fat mass. Think powerlifters.

Their engine seems set on idle and they are parasympathetic nervous system dominant. They are built for comfort, not speed. Endomorphs tend to be less active and excess calories are more likely to be stored as fat. They also tend to have a slower metabolic rate; they don’t tolerate carbohydrates well, especially if they’re sedentary.

Endomorphs tend to do best on a high fat, higher protein, low carb nutrient distribution. A good distribution would be 25% carbohydrate, 35% protein and 40% fat.

I hope this helps in your search to understand nutrient distribution based on your own individual body type. To experiment with these theories feel free to plug a distribution into a food tracker (such as MyFitnessPal, Baritastic, Loseit) and keep consistent on that distribution for 4-6 weeks. Listen to your body during this time and see how you feel, are you having energy spikes and lows? How is exercise feeling? How is general life feeling? Are you enjoying your food? If that distribution is not making you feel optimal try a different distribution and go from there. A good general guide is. any adjustment you make: let your body adapt for 4-6 weeks before changing again to really see how you feel.

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Heidi Condello Certified Weight Management Specialist

Source: Hatfield, F. C. (2008). Fitness: The complete guide. Carpinteria, CA: International Sports Sciences Association.