Match Your Diet to Your Body Type

I’ve talked about macronutrient splits in my diet. I tend to do well on a high protein, high fat diet—and that’s because of my body type, or somatotype. I am an endo/mesomorph, meaning I have characteristics of endomorph and mesomorph body types: I hold water and need to monitor my carb intake. So my macronutrient split is roughly 35-40 percent protein, 35 percent fat and 25-30 percent carbohydrate.

But my macronutrient split may not be the most beneficial for you. In order to know, you need to figure out what your body type is. Here are the types, according to Sean Sullivan's Dieting & Training by Body Type - The Basics:

Endomorph: Usually puts on muscle easily and retains it for long periods of time, but typically stores larger amounts of body fat. In restricted caloric conditions, they can retain muscle better. The problem for endomorphs is having trouble taking off the last little bit of fat. Endomorphs almost always have sensitivity to carbohydrates, although this does diminish with the addition of more muscle and proper dieting.

Mesomorph: Normally maintains a muscular build with little body fat. Generally gains muscle easily, retains muscle well, and has a fast metabolism. Can eat almost anything and still lose fat and gain muscle. It is not uncommon to see a mesomorph diet only four to six weeks in preparation for a competition. It is estimated that pure mesomorphs make up only about 1-2% of the population.

Ectomorph: Has smaller muscularity and little body fat. Has trouble filling out and often looks ripped, but with little sweep to the muscle. Has a bony structure and exhibits little muscularity. Ectomorphs are not ideally suited for bodybuilding, but there are a number of highly successful ectomorphs in competition. Ectomorphs may build some muscle density, but they will still appear long and lanky. On the positive side, ectomorphs can take in a large amount of carbohydrates and still have low insulin sensitivity, unless they create sensitivity themselves through a prolonged poor diet.

According to John Berardi's How To Eat Right For Your Body Type, whether you’re an ecto, meso, or endomorph determines some key hormonal and sympathetic nervous system characteristics. Ectos, according to Berardi, do best on high carb diets with moderate protein intake and lower fat in the diet, while mesos do best on a zone-style diet of a balance of carbohydrates, proteins, and fats. Endos, he notes, do best on a high fat and protein diet with limited carbohydrates.

If you’re still not sure where you stand, remember this as a general rule of thumbs: Carbohydrates and fats don’t play well together. So if you have a high tolerance for carbs and do well on a high-carb diet, keep your fat intake low. But if you’re an endomorph, like me, you’re probably sensitive to carbohydrates. That means a diet higher in protein and fat, but lower in carbs.