Macros for Endomorphs to Lose Weight

So you’re a naturally bigger person, with the tendency to put on weight from the smell of food, and you’re wondering how your food choices can help influence your weight loss. I’ve been there before and the whole calories in-calories out thing didn’t seem that effective for endomorphs like us.

The right macronutrient ratios may be the key to weight loss so here’s how to use macros for endomorphs to lose weight.

What are Endomorphs?

W. H. Sheldon classified the body into 3 general types. An endomorph is one of these body types, which is characterized by bigger bones, wider waist and hips and a rounder body. Endomorphs also have a slower metabolism and have a greater tendency to gain bodyfat.

In contrast, have a skinny frame and difficulty gaining weight and mesomorphs have a more balanced physique between the two.

Check out the ectomorph diet guide if this sounds more like you.

What makes you an Endomorph?

Several factors play a role in determining whether or not you have an endomorph body type. These are:

• Genetics
• Hormones
• Environmental Conditions
• Nutrition

Of course, we can’t change many of these factors, but nutrition is one factor that we have direct control over.

This means that our diet choices can influence the tendency of our body to accumulate bodyfat, so the importance of macros for endomorphs to lose weight cannot be understated.

Why it’s Hard for Endomorphs to Lose Weight

Endomorphs have a greater tendency to gain bodyfat with any increase in calories. This is due to several factors, as stated above, but the major factor that contributes to this weight gain is insulin resistance.

When we consume carbohydrates, our digestive system breaks it down into its smallest form in order to absorb it. This is usually glucose.

In order for the glucose to enter our cells to be used for energy, insulin must be present. This is because insulin acts like a key which opens the door for glucose to enter cells.

The problem with insulin resistance is that this key doesn’t work. This leads to excess glucose in the blood which is converted into fat and stored in adipose tissue.

Therefore, it’s easier for endomorphs to get fat. Combine this with their slower metabolism and it’s clear why they find it very difficult to lose weight.

Why Macros Matter for Endomorphs to Lose Weight

The key to losing weight is by creating a caloric deficit. This will ensure that your body has less energy than it requires to function and force it to rely on burning its fat reserves.

However, because of the way endomorphs process food, macronutrients should not be neglected. Macros are the major components of food. These are proteins, carbohydrates and fats.

It’s clear that high carb diets are definitely not the way to go for endomorphs. This macronutrient will shuttle its way directly into fat cells because of insulin resistance. Therefore, a low carb approach should be prioritized for endomorphs to lose weight efficiently.

The carbs consumed should be unrefined with as little processing or added sugar as possible. These complex carbohydrates would take a while to digest and reduces the rate at which glucose enters the bloodstream where it can be converted into fat.

With respect to fat consumption, a low to moderate approach is best. This is because fats are very high in calories and can make it very difficult to create a calorie deficit.

However, too little fats can limit hormone production and be counterproductive for fat loss. Select the level of fat consumption based on your caloric needs and your dietary preferences.

Protein is the most important macronutrient for an endomorph looking to lose weight. It is the most satiating of macronutrients, so it’s sure to keep you full and keep those cravings away. Additionally, protein spares muscle loss, and increased muscle mass can reduce insulin resistance.

What ratio of Macros for Endomorphs to Lose Weight

Generally it is recommended for endomorphs to get between 30-35% of their calories from protein, 40-45% of their calories from carbs and 15-20% of their calories from fat.

However, for fat loss purposes, in a calorie deficit I recommend aiming for higher protein to spare muscle, lower carbs and higher fat to preserve hormone production. Therefore, most of your calories will be cut from carbohydrate sources.

This makes the ratio 35% protein, 25% carbs and 40% fats.

Foods to Include

• Meat and Fish
• Fruits and Vegetables
• Nuts and Seeds
• Grain
• Complex starchy carbohydrates

Foods to Avoid

• Refined carbohydrates
• Foods with added sugar

Should You Eat for your Body Type?

It’s important to note that your body is unique and may not fit the general criteria of these 3 body types. In some ways you may be an ectomorph and in other ways you may be an endomorph. Throughout life, with changes in diet and physical activity you can become more of another body type.

For now, if you fit the criteria to be an endomorph you can use these diet tips as guidelines to have greater success on your current weight loss goal.

If you know someone having the opposite problem feel free to check out our guide for ectomorphs, High Metabolism Macros.

References:

Florescu, O. (2016).The Determining Factors in the Formation of the Three Body Types (Ectomorph, Mesomorph and Endomorph). Marathon, 8(1), 43-50.

Nick Bellissimo, Tina Akhavan, Effect of Macronutrient Composition on Short-Term Food Intake and Weight Loss, Advances in Nutrition, Volume 6, Issue 3, May 2015, Pages 302S–308S

Abete, I., Parra, M., Zulet, M., & Martínez, J. (2006). Different dietary strategies for weight loss in obesity: Role of energy and macronutrient content. Nutrition Research Reviews, 19(1), 5-17. doi:10.1079/NRR2006112

Martinez, J., Navas-Carretero, S., Saris, W. et al. Personalized weight loss strategies—the role of macronutrient distribution. Nat Rev Endocrinol 10, 749–760 (2014).