![]() ![]() Lean proteins are crucial for endomorphs as they aid in muscle maintenance and promote a higher metabolic rate. They include options like lentils, chickpeas, black beans, and kidney beans and are often incorporated into soups, stews, salads, or used as a meat substitute in various dishes. Because of this, studies have found that legumes can lead to reduced food intake and long-term weight loss ( 4, 5). They are rich in fiber, protein, vitamins, and minerals, and low in fat. Beans and Legumesīeans and legumes are nutrient-dense plant-based proteins that are ideal for endomorphs. Aim to include fatty fish in your diet at least twice a week to reap their benefits. These healthy fats support heart health, brain function, and overall well-being. Fatty Fishįatty fish, such as salmon, trout, and mackerel, are excellent sources of omega-3 fatty acids, high-quality protein, and essential nutrients. These can be enjoyed as snacks, added to salads or smoothies, and provide satiety while offering numerous health benefits. Include options like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. In another study, overweight women lost 3x more weight eating almonds compared to the group who didn’t ( 3). One study found that people who followed the Mediterranean diet and who also ate nuts lost on average 2 inches from their waists, which was significantly more weight loss when compared to people who only included olive oil ( 2). They provide healthy fats, protein, fiber, and a range of vitamins and minerals. Nuts and seeds are nutrient powerhouses for endomorphs. These are nutrient-dense choices that help you feel fuller for longer. Opt for options like quinoa, brown rice, whole wheat bread, oats, and whole grain pasta. They provide sustained energy release, prevent blood sugar spikes, and support digestive health. Whole grains are an excellent source of complex carbohydrates, fiber, and essential nutrients.ĭespite their reputation, studies find that eating whole grains has been shown to reduce body fat and BMI index ( 1). These help with satiety, promote digestive health and provide essential antioxidants. ![]() Include a diverse range of vegetables such as leafy greens, broccoli, cauliflower, peppers, spinach, and carrots. Rich in fiber, vitamins, and minerals, they provide essential nutrients while being low in calories. Vegetables are a cornerstone of a balanced diet for endomorphs. These provide essential nutrients, antioxidants, and natural sugars that can satisfy your sweet tooth. Opt for a variety of colorful fruits like berries, citrus fruits, apples, and melons. They are packed with vitamins, minerals, and fiber while being relatively low in calories Fruitsįruits are a valuable addition to the endomorph’s diet. I am optimistic that it will go well.Enter your email below and get access to the plan any time. I am going to stick to the foods that Ben Greenfield recommends for male ecto mesomorphs this week, and at the end of the week, evaluate and see how I feel (I am allowing myself one cheat day). I have just gone through a big emotional change moving back to Montreal for the long term, so this week in particular I want to focus on eating very well to keep my mood and energy up. In general, when I have eaten the things Ben Greenfield recommends, I feel good and my mood is good. ![]() The Guide this quote is from includes a questionnaire you fill out to figure out your body type (mine is ecto-mesomorph), and includes nutrition and exercise tips for your particular body type. While I haven’t heard Ben Greenfield say anything directly about the subject, I have learned a thing or two from him about my body type, and about foods for me to eat that make me feel good. Because of the attention I was giving to how ulcerative colitis changed my body, I became curious to learn what expert fitness coaches would have to say about living without a colon. This summer I started to listen to Ben Greenfield’s fitness podcast. Ben Greenfield, GetFitGuy’s Guide to Achieving Your Ideal Body, p. Male ecto-mesomorphs eating lots of starchy carbohydrates or junk foods deposit more fat on the stomach and upper legs, and for this reason, most of your diet should come from slow-burning carbohydrates (for example, beans, lentils, nuts, and seeds), natural proteins (wild caught salmon), and healthy fats (avocados and olives).” “Although you have enough natural muscle and a high enough metabolism to eat a large number of calories, you need to be careful of the source of those calories. ![]()
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