( Diet Plan)
Why is a diet plan necessary?
Everyone’s body is different, and the same diet plan does not work on everyone. The right diet plan only affects when it is according to your body type and fitness goals. Therefore, it is important that we understand the texture of our body and follow the diet accordingly.
What is body type?
The body is mainly divided into three types:
- Ectomorph-Lanant body, rapid metabolism
- Mesomorph – Fleshy body, balanced metabolism
- Endomorph – Heavy body, fat accumulates quickly
- Ear Acomorph Body Type
Identification:
Thin hands and feet
Weight does not grow easily
Rapid metabolism
Energy ends quickly
Target:
Weigh and muscles
Diet Plan Tips:
Take high calorie and high protein diet
Eat something every 2-3 hours
Take healthy fats like peanuts, walnuts, ghee, avocado
Protein Source: Eggs, Chicken, Fish, Pulses, Soy
Include smoothies and shakes (milk + banana + nuts)
Mesomorph Body Type
Identification:
Muscles are made quickly
Metabolism is balanced
Neither too thin nor thick
You get a good result even in a little hard work
Target:
Maintain muscles and control fat
Best diet plan for mesomorf
Diet Plan Focus: Balanced Nutrition
1.Balance of macronutrients:
40% carbohydrate
30% protein
30% healthy fats
- Include in the main meal:
Carbs: Brown rice, oats, sweet potato, fruit
Protein: Egg, Paneer, Tofu, Chicken, Lentils
Fats: Linseed seeds, walnuts, almonds, ghee, avocado
- Pre -Workout Snack:
Banana + Peanut Butter or Sprouts
- Post Workout Mile:
Those protein shake + banana or oats
- Water and Sleep:
Drink plenty of water throughout the day
Sleep at least 7–8 hours
One day sample diet plan – for mesomorph
Emphasis in the morning:
Luked lemonade + soaked almonds
Breakfast:
Oats + milk + fruit + 1 egg/cheese
Mid-Morning Snack:
Sprouts or fruit shake
Lunch:
Brown Rice + Dal + Vegetable + Salad
Evening Snack:
Roasted gram + coconut water
Dinner:
Grilled Vegetables + Paneer/Tofu + Soup
Note: Mesomorph body type should avoid more junk food and sweets as they can accumulate fat quickly.
Endomorph Body Type
Identification:
The body is heavy and wide
Fat accumulates quickly
Metabolism slows
Losing weight is challenging
Target:
Fat reduction, intensifies metabolism, maintain healthy weight
Best diet plan for endomorph
Diet Plan Focus: Low Carb, High Protein and High Fiber
- Balance of macronutrients:
25% carbohydrate
45% protein
30% healthy fats
- Pay attention to such foods:
Low carb vegetables: spinach, broccoli, cabbage
Protein: boiled egg, chicken breast, fish, lentils, moong
Healthy Fats: Coconut Oil, Ghee, Walnuts, Linseed Seeds
Fiber: chia seeds, oats, salads, green vegetables
- Destroy:
From sugar, white rice, maida, fried food, soda and packaged food
- Intermittent Fasting:
16: 8 fasting pattern can be beneficial for endomorph (16 hours fast, 8 hours of food window)
One day sample diet plan – for endomorph
Emphasis in the morning:
Luked water + apple vinegar (1 teaspoon)
Breakfast:
Boiled Eggs + Green Tea or Oats with Nuts
Mid-Morning:
Cucumber + Carrot Salad
Lunch:
Leafy vegetable + lentils + low-calorie salad
Evening Snack:
Roasted gram or a handful
Dinner (light):
Grilled fish/cheese + soup + steam cooked vegetables
Note: Endomorph type requires foods with regular exercise, fasting and low glycemic index.
How to identify your body type?
Every person’s body is different, and many people are also of mixed body type. But with some main indications you can identify your dominant body type:
Ectomorph:
Are very thin
Bones are thin
Weight does not grow easily
Can eat more, yet not thicker
Mesomorph:
Muscles are made quickly
Body looks naturally athletic
Neither too thin nor thick
Get good results in a little effort
Endomorph:
Fat accumulates quickly in the body
Weight loss is difficult
Face, stomach and thighs have more fat
Metabolism is slow
When choosing a diet plan, it is worth noting
1.Set your goal
What is your purpose – weight loss, making muscles, or increasing energy levels? According to this, make a diet.
- Note the body’s reaction
Every body is different – no one diet fits on all. Follow the diet that suits your body.
- Avoid food allergies or intensity
If there is allergy to something (eg lactose, gluten), then remove it from the diet.
- Stop away from processed food
Stay away from packaged snacks, cold drinks, fried items.
- Get enough water and sleep
Hydration and sleep with diet are equally important.
- Exercise and Diet Plan relation
A good diet will affect only when regular exercise is also done with it. Each body type needs a different type of workout strategy:
Earmef: Weight Training and Minimal Cardio
Mesomurf: Balanced Cardio + Strength Training
Endomorph: High Intensity Cardio + Strength
Questions and Answers Section (Q&A)
Q1. Is it necessary to make diet plan according to body type?
Answer: Yes, because every body type metabolism and fat storage are different. The same diet plan does not affect everyone. According to body type, the diet plan gives the results quick and permanent.
Q2. Can I change body type?
Answer: You cannot change your body type completely, but you can make it better with exercise and diet. Muscle toning, fat loss and fitness rounds bring a big difference in the body.
Q3. Can only diet reduce weight?
Answer: Diet plays the most important role, but will not get full benefit without regular exercise and sleep. Balance of both is necessary.
Q4. Should everyone do intermittent fasting?
not answer. This is not right for everyone. It may be useful for those whose metabolism is slow (eg endomorphs), but first consult a doctor or dietician.
Q5. Are supplements necessary?
Answer: If your diet is balanced then supplements are usually not required. But if there is a lack of any nutrient, then the supplement can be taken with the advice of a doctor.
FAQs – Frequently Asked Questions
Q1. Which body type does the early result get?
A: Mesomorf type gets the earliest result because their muscles are made quickly and lowering fat is comparatively easy.
Q2. Are women and men’s body types different?
A: The classification of body types applies to both men and women, but diet and workouts may be slightly different due to hormonal differentials.
Q3. What is the best diet for weight loss?
A: Low-carb and high-protein diet are best for endomorphs. But before any diet, understand your body type and eat accordingly.
Q4. Should there be a body type based diet for children too?
A: Children’s diet balance is necessary, but taking care of body type can also be beneficial, especially for overweight or underweight children.
Q5. How long does the result of diet plan look?
A: The correct diet and regular exercise starts showing a difference in 4–6 weeks, but at least 3–6 months are required for permanent changes.
Conclusions: Understand your body and adopt smart diet
Every human body is different and accordingly his nutritional needs. You learned in this article that:
There are three types of body types: earsomorf, mesomorf, and endomorph
Every body type has a separate diet strategy
It is necessary to balance exercise and lifestyle with the right diet plan
There is no change overnight, but by continuous efforts your body can become healthy, fit and energetic.
Your body is a temple, and diet is the way of taking care of it.
So from today, adopt a healthy diet plan according to your body type and take the first step of fitness.
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