If you happen to have an endomorph body type, you’ve likely experienced problems with staying in shape. Although it might be annoying to constantly go back and forth on the scale while trying different fad diets with no satisfactory results, you might want to try the endomorph intermittent fasting. In this article, we have covered the basics of intermittent fasting for endomorphs, and include a list of foods to eat. Let’s take a look.
What is the endomorph body type?
One of the three main body types along with the ectomorph and the mesomorph, the endomorph body type is the most common one. People with an endomorph body type tend to be rounder and have more difficulty losing weight. They are also more likely to store fat in their belly and hips. It is generally characterized by a larger body frame, more body fat, and a slower metabolism.
People with this body type tend to find it harder to lose weight and may require a different approach to diet and exercise to achieve their desired results. Although endomorphs often have to work a little harder to stay in shape, it is still possible to achieve the body you want through hard work.
Intermittent fasting for endomorphs
Endomorphs can benefit from intermittent fasting, a popular weight loss method.
Intermittent fasting, also known as intermittent energy restriction, is a term that is used to describe a diet that involves scheduling your meals strictly, so you eat during some periods and fast during others. There is no other set of rules for the intermittent energy restriction diet. You decide how long you fast. The same applies to the number of hours during which you eat. It's also up to you to choose what to consume and how much.
1. Does intermittent fasting work for endomorphs?
The endomorphs’ metabolism is somewhat slow, and they are inclined to gain weight and body fat easier, with less muscle mass overall. As a result, an endomorph should be extra careful when it comes to their diet because the line between being overweight and staying in shape can be blurred.
That’s why an endomorph might need an intense diet and workout program, one that will ensure they can burn the fat in their bellies and keep their insulin levels in check. Regardless of its intensity, intermittent fasting also lowers insulin sensitivity, which is a common problem among endomorphs, leading to various medical conditions such as obesity and type-2 diabetes. It has been found that intermittent fasting also lowers chronic inflammation, a major factor in weight gain and related medical conditions like obesity and diabetes.
2. The best intermittent fasting windows for endomorphs
When it comes to intermittent fasting, there are various ways, including different fasting windows. Endomorphs can choose between the different fasting windows to see which one works better for them, based on their body and personal preferences. The windows are:
- The 5/2 window — In this version, one can still eat regularly for five days a week, while fasting for six to eight hours for two days. You can choose the fasting days according to your preference. Make sure that you still get at least 600 to 800 calories on the fasting days.
- Time-restricted window — This is a more strict intermittent fasting method, as you need to eat during certain hours and fast during the restricted window. The two most common ways to follow this method are usually the 16/8 and the 14/10 options. The former allows you to only eat between 10 a.m.-6 p.m. The latter, on the other hand, allows you to eat between 9 a.m.-7 p.m.
- Alternate day fasting — Perhaps one of the most common methods, alternate day fasting allows you to fast every other day while giving you the freedom to eat as much as you want on the following day. However, you should consume between 500 to 600 calories on your fasting days, so that it will make up to 20-25% of your regular calorie intake. The alternate day method is usually seen as the most helpful one against obesity and for weight loss in studies. One other study also found that six months of alternate fasting had contributed to lower bad cholesterol levels.
3. What to eat during intermittent fasting
Unfortunately, being an endomorph means you should always be careful of what you eat, whether you are fasting or not. If the 800 calories you are having on a fasting day are made up of unhealthy foods, you are only tormenting yourself for nothing. You should be aiming to make the most of the low amount of calories you are getting, and that means filling yourself with healthy and clean foods. Your diet ought to be made up of foods that will reduce inflammation, be easy to digest and provide good nutritional value. Let’s take a look at what you should be eating during intermittent fasting.
- Fatty fish — Fatty fish are a type of fish that are high in healthy fats, including omega-3s. These fats can offer a range of health benefits, including reducing inflammation, improving brain health, and lowering the risk of heart disease and stroke. They will also make up for the lack of fat in your diet that you’ll be needing to keep your body functioning. Opt for fish like salmon and tuna.
- Berries — Berries are both tasty and healthy snacks. They will provide your body with enough vitamins. During endomorph intermittent fasting, you will be more prone to inflammation. You might be surprised to hear that these small fruits contain many antioxidants. Be it blueberries, strawberries, or blackberries, they play a major impact on lowering inflammation.
- Leafy greens — Leafy greens are a nutritional powerhouse, providing numerous health benefits. They are packed with vitamins, minerals, and antioxidants, and have been shown to improve heart health, lower cholesterol levels, and reduce the risk of several chronic diseases. Leafy greens are also a good source of fiber, which can promote healthy digestion and prevent constipation. Opt for vegetables like broccoli, spinach, and collard greens.
- Whole grains — You still should include carbs in your diet, as much as protein and healthy fats. They will keep your body functioning and prevent you from collapsing under the immense strain of intermittent fasting. Just make sure that you choose the right ones, namely complex carbs. They provide essential nutrients like fiber, vitamins, and minerals. They can also help reduce the risk of certain chronic diseases, such as heart disease and type 2 diabetes. Opt for whole-grain bread, oats, and brown rice.
- Red meat, chicken, and other protein sources — Protein is one of the three essential nutrients that you will need during intermittent fasting. Due to the hunger and stress intermittent fasting brings, your body will be more prone to inflammation, and you will face the risk of losing muscle mass. Protein, on the other hand, plays a crucial role in repairing muscle tissue and lowering inflammation. You will need to eat lots of foods like red meat, chicken, or turkey that are rich in protein. These are also lean foods that contain little to no carbs, so make sure you pair them with a good complex carb.
Staying in shape might be a hard task for endomorphs, as they are more prone to weight gain. However, intermittent fasting appears to be a great way for endomorphs to lose weight due to its intensity and health benefits, like reducing inflammation and regulating insulin levels. Choose a fasting window that suits you well, and make sure that you eat foods like salmon, berries, spinach, oats, and chicken breast. These will provide great nutritional value. For an endomorph, intermittent fasting is a no-brainer.