Before we start a diet or routine is important to know the body type. People differ in their body types (somatotypes) because of genetics. There are three basic types of bodies known Ectomorph, Endomorph, and Mesomorph. Lifestyle, metabolic rate, training style, eating patterns, medical history, and climate can also play a role. Knowing the type of body can help in understanding the path to the desired goal and determines how effectively you respond to a particular form of training and dietary intake. Diet as per body type and training routine as per body type can have a drastic impact and help in achieving efficient results.

Ectomorph:

Characteristics

• Rectangular appearance
• Tall and lean
• Less body fat and muscle tone
• Smaller, delicate features
• Narrow shoulders
• Small chests and bottoms
• High metabolism
• Difficult to gain weight
• Difficult to maintain weight

Advantages

• They do not gain too much weight.
• They can build muscle but with a little more effort.
• May look lean and weak but can get remarkably strong.

Nutrition

• Consume small and frequent meals (5-6 meals) daily
• Consume high-calorie nutrient-dense snacks.
• Consume a balanced and healthy diet instead of unhealthy high-calorie snacks.
• Include high quality of fats in meals. (Nuts and oilseeds, fishes, eggs)
• The training routine can be decided by the fitness expert.

 

Endomorph:

Characteristics 

• Softer and rounder appearance
• Shorter
• Slow metabolism
• Difficult to burn excess body fat
• Muscles are not defined
• Carry most of their weight in the lower body
• Gain fast and muscle easily

Advantages

• The positive aspect of being an endomorph is the fact that they can gain muscle easily.

Nutrition

• Portion control is important to reduce body fat
• Consume smaller low calories and high-fiber meals throughout the day.
• Limit intake of simple carbohydrates like refined flours, bakery items, sugars.
• Include fiber-rich foods like whole grains and millets (jawar, bajra, ragi), dark green leafy vegetables, vegetables, legumes.
• Avoid crash or fad diets to avoid stubborn fat.
• Incorporate physical activity into a daily routine.

 

Mesomorph:

Characteristics 

• Hourglass-shaped body
• Medium body frame
• A similar size of hips and shoulders
• Efficient metabolism
• Well-defined muscles
• Gain muscles easily with effective training
• Gain fats easily

Advantages

• This body type responds the best to weight training and usually has better muscle definition than the other two types.

Nutrition

• Mesomorphs may do better on higher-protein diets with a moderate amount of carbohydrates.
• Include more lean protein like chicken, varieties of fruits and vegetables, whole grains like millets & oats, and healthy fats like Nuts, fish, almonds & seeds.

Other varieties like cottage cheese, tofu, soya & beans can be beneficial.

• You can include 5 – 6 meals in a day as per your training, you can plan and decide on meals accordingly.

Combination of body types

Some people may have more than one body type. People who are Ecto-endomorphs have a pear-shaped body. They have thinner upper bodies and more fat storage on the lower half. This type is mainly seen in women. Endo-ectomorphs have apple-shaped, with more fat storage in the upper body with thinner hips, thighs, and legs. This type is seen often in men.

BALANCED MEAL APPROACH

• Protein– fuels muscles and can help with muscle repair. Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt.
• Fruits and vegetables are part of a healthy diet for all body types. Choose whole fruits and vegetables with skins instead of processed varieties that contain added sugar or salt. Whole produce contains fiber, antioxidants, and phytochemicals that help support a healthy immune system and muscle repair.
• Whole grains such as millet, and oatmeal, help fill the stomach and round out meals.
• Fats -Fats are important, but choosing the quality one matters. Good choices include coconut or olive oils, and nuts and oilseeds.

Conclusion
Knowing the somatotype may help to make the most of the unique body and develop it to its fullest potential. Each of the body types requires a different diet, exercise routine, workout, and goals to improve their body.