Diet & Nutrition 6 MIN READ 375 VIEWS January 31, 2023

Body Type Diet And Exercise Explained

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Body Type Diet

Losing body fat is a troublesome task. But not if your diet plan and exercise regimen are in sync with your body type! Science suggests that each individual is born with a natural body type. The body type correlates with physical strengths and weaknesses, personality characteristics, and behaviour. A customised body type diet and fitness training can thus enhance results. Gauge your body shape by reading about the different body shapes.

What Are The Different Body Types?

Body type generalises body shape depending upon body composition. They are categorised into three main somatotypes endomorph, mesomorph, and ectomorph. A person can be an ectomorph, mesomorph, or endomorph depending upon the body fat, bone, and muscle mass they hold.

  • Ectomorph – People with thin, narrow, delicate, and fragile physiques have an ectomorph body type. They are linear and poorly muscled with narrow shoulders and hips in comparison to their height. Such people have a naturally fast metabolism and therefore face difficulties in gaining muscle mass.
  • Mesomorph – People with mesomorph body types are broad-shouldered with a narrow waist and hip. They have a muscular, compact, and athletic build-up. They have an effective metabolism and therefore both weight gain and weight loss can happen easily with conscious effort.
  • Endomorph – People with this physique are soft, round, pudgy, and overweight. They have bulky bones with a predominant midsection and hips. They have a slow metabolism and therefore carry large amounts of accumulated fats.

How To Identify Your Body Type?

Here’s a quick quiz to help you identify your body shape and type. 

Q1. Which of the following is more dominant in your body?

  1. Bone
  2. Muscle
  3. Fats

Q2. What’s the ratio between your shoulders and hips?

  1. Shoulders are narrower than hips. 
  2. Shoulders and hips are of the same size.
  3. Shoulders are wider than the hips.

Q3. What best describes your body shape?

  1. Pencil
  2. Hourglass
  3. Pear

Q4. What happens when you encircle your wrist with the middle finger and thumb of the other hand? 

  1. Middle finger and thumb overlap.
  2. The middle finger and thumb barely touch each other.
  3. There remains a gap between the middle finger and thumb.

Q5. What’s your weight gain pattern?

  1. Have trouble gaining weight and body fat.
  2. Can gain and lose weight without much difficulty.
  3. Can gain weight easily but have problems losing it.

Q6. What would happen if you stop exercising?

  1. Lose muscle mass and strength quickly.
  2. Things will not change much.
  3. Will begin to gain weight.

Q7. What happens after a full-carb diet?

  1. Feel normal and good.
  2. The belly feels full and the abs muscles are hard to touch.
  3. Feel tired and bloated after meals.

Q8. What’s your bone structure?

  1. Small frame
  2. Medium frame
  3. Large frame

Result – Add the number of times you have answered 1, 2 or 3. Interpret the result as follows:

  • Mostly 1’s – Ectomorphs
  • Mostly 2’s – Mesomorphs
  • Mostly 3’s – Endomorphs

Some people may also have a combination body type, also known as a hybrid body type. These are:

  • Ecto-Mesomorphs – In case the answers are split between 1’s and 2’s. This body type is lean and muscular.
  • Meso-Endomorph – In case the answers are split between 2’s and 3’s. This body type is strong but the muscles are not well-defined.
  • Ecto-Endomorph – In case the answers are split between 1’s and 3’s. This body type is naturally thin and the weight gain is linked to unhealthy eating habits and lack of exercise.

Eating For Your Body Type

Healthy eating habits are the sine qua norm for good health. But within the healthy food spectrum, closely calculating the macronutrient profile holds the key to better health and enhanced performance. Here’s more about your body type diet:

Body Type Diet – Ectomorph Diet

People who are ectomorphs or have a hybrid ecto-type body type like ecto-mesomorphs or ecto-endomorph must rely on low-fat diets. Ectomorphs respond well to carbohydrates. So include plenty of healthy sources of carbohydrates like fibre-rich fruits, veggies, and whole grains. One can also add plenty of plant-based and animal-based protein sources to aid the muscle-building effort. Approximately 50% of calories must come from carbs, 25% from protein and 25% from fat.

The best foods to include in an ectomorph diet are:

  • Meat and fish like chicken, white fish, eggs, and seafood like shrimp and scallops.
  • Fat-free or low-fat dairy products.
  • Fresh fruits like mango, orange, apple, pear, banana, and berries.
  • Green vegetables like cauliflower, beans, broccoli, asparagus, and brussels sprouts.
  • Nuts and seeds including almonds, walnuts, pistachios, peanuts, sunflower seeds, and pumpkin seeds
  • Whole grains and starchy vegetables like whole wheat, brown rice, quinoa, and sweet potato.

Fitness Training For Ectomorphs

Ectomorphs have a hard time building muscles and sculpting the body. However, a healthy, lean and strong body is possible with adequate nutrition and a consistent workout regimen. An ectomorph must eat every 2-4 hours. Also, they must indulge in a caloric surplus diet with at least 500 calories more than the daily requirement. The fitness program must include 30 minutes of cardio exercise at least three times a week in addition to weight training to work on each muscle group. 

Body Type Diet – Mesomorph Diet

As mesomorphs have an athletic body and an effective metabolism, they have a good curvier physique and ample muscle mass. People with the hybrid types ecto-mesomorphs and Meso-endomorph also show similar traits. A mesomorph diet must be evenly balanced between carbs, protein, and fat. But as mesomorphs are more insulin sensitive, going in for a moderate amount of carbohydrates reaps the best results. For a mesomorph, 40% of the daily calories must come from carbohydrates and 30% each from proteins and fats. 

The best foods to include in a mesomorph diet are:

  • Chicken, fish like tuna and salmon, lean steak and eggs.
  • Dairy products are primarily curd and cottage cheese.
  • Soymilk
  • Fresh fruits like oranges, apples, pears, strawberries, and berries.
  • Vegetables like cauliflower, beans, broccoli, asparagus, bell pepper, and brussels sprouts and starchy vegetables like sweet potato. 
  • Nuts and seeds including almonds, cashews, pistachios, peanuts, sunflower seeds, and pumpkin seeds
  • Lentils and pulses
  • Whole grains like whole wheat, brown rice, and quinoa.

Fitness Training For Mesomorphs

As mesomorphs can gain and lose weight with relative ease, such people require consistent exercise to avoid putting on too much body fat. A mesomorph training routine is more skewed toward weight training than cardio. Include 30 minutes of cardio training at least twice a week with five days of moderate weight training to remain in shape.

Body Type Diet – Endomorph Diet

Endomorphs carry the highest amounts of body fat. They have the slowest metabolism rate and therefore must switch to a low-carb diet to support fat loss. Research suggests that endomorphs with a low-carb intake have improved insulin function which lowers the risk of prediabetes. A paleo diet which focuses only on fruits, vegetables, nuts, seeds and healthy oils is the go-to diet for endomorphs. An endomorph diet must aim at a nutrient distribution of 30% carbs, 35% protein and 35% fat.

The best foods to include in the endomorph diet are:

  • Lean meat and fish like chicken, salmon and cod 
  • Egg white
  • Fat-free or low-fat milk and curd
  • Fresh fruits like apples, pears, and berries
  • Vegetables like onion, tomato, green leafy vegetables, zucchini, and cucumber  
  • Nuts and seeds including almonds, pistachios, sunflower seeds, and pumpkin seeds
  • Lentils and pulses
  • Whole grains like whole wheat, brown rice, oats, and quinoa
  • Olive oil

Fitness Training For Endomorphs

Losing fat is typically difficult for endomorphs. However, with an endomorph diet and fitness training one can boost metabolism. Both weight and cardio training must be included in the endomorph fitness regimen. While cardio exercises help burn more calories, weight training improves muscle building. At least 30-60 minutes of exercise for 2-3 days a week is mandatory.


Your body shape is genetic. It can be lean, broad, muscular or flabby. The difference in physiques depend upon the body’s hormonal response and physical performance. But research suggests that consistent physical training, habit changes and body type diet can work in tandem to alter body composition. As this brings about metabolic changes in the body, it also safeguards the body from the risk of developing several chronic diseases. So, take the body type quiz to identify your body type. It’s the first step in shaping a healthy and active body.

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