According to one of the classifications, a person's physique is divided into three main groups - ectomorph, mesomorph, endomorph (or asthenic, normostenic and hypersthenic, respectively). Together with Ksenia Selezneva, head of dietology at the European Medical Center, we figured out the nuances of the diet associated with the latter, one of the most common body types.
Basic principles of the endomorphic diet
Endomorph (or hypersthenic) is a body type characterized by not very tall stature, wide bone and wide chest. People of this type tend to gain fat mass quickly enough with frequent muscle deficit. It is believed that this type has a tendency to slow metabolism.
One of the most important rules of the endomorphic diet is calorie counting. Those who sit on it are advised to create a deficit between the number of calories spent per day on basal metabolism and physical activity, and the amount of calories that comes with food and drinks (see also: "What do we spend calories on during the day") …
Equally important is where these calories come from. An endomorphic diet requires eliminating fast food from the diet, minimizing the presence of simple carbohydrates such as added sugar, baked goods, and drastically limiting the consumption of foods containing harmful saturated fats. Diet should be based on vegetables, lean poultry, meat, fish, dairy products, and sources of healthy fats such as vegetable oils.
If a person follows the above nutritional recommendations for a long time, then they are more likely to achieve significant weight loss.
It is also worth noting that serious scientific studies on dietary recommendations depending on body type have not yet been carried out, and there are no long-term clinical studies that would confirm the special specificity and effectiveness of the endomorphic diet.
Diet disadvantages and contraindications
In reality, the first principle of the endomorphic diet (calorie counting) hides a serious danger, because an obsession with calorie counting can significantly reduce the quality of life. When any meal turns from pleasure into a math problem, it begins to put serious pressure on the psyche and only hinder the achievement of the best result.
It has long been proven that weight loss is not so simple. Too many factors besides the caloric intake of the diet affect the results of the diet. A rather significant disadvantage of the type of nutrition on an endomorphic diet is the high amount of protein in the diet.
Long-term high protein intake can lead to kidney stones and gout, which is accompanied by increased levels of uric acid in the body and the deposition of salts in small joints (usually in the hands and feet). Remember: the recommended proportion of protein intake is 2-2.5 grams per kilogram of body weight.
With inflammation of the joints, a person experiences severe pain - to the point that he cannot put on shoes and move normally, so you need to be extremely careful with such a high-protein diet. For those who have a tendency to increase uric acid levels, an endomorphic diet is contraindicated, as it can only aggravate the state of health (see also: "The pitfalls of the most popular and healthy diets (and how to be careful)").
One must always remember
A lot depends on nutrition! Any significant changes in the diet are best discussed with your doctor, who will help you understand what exactly the new diet will bring you - good or bad. Unfortunately, a universal nutrition system simply does not exist, and the endomorphic diet is no exception to the rule.
Any new "trendy" diet should be approached with a healthy dose of skepticism. It is necessary to take into account the individual characteristics of the body, concomitant diseases, physical activity, food tolerance, metabolic rates, taste preferences and much more. Only if you take into account all of the above factors can you form the most effective, personalized diet. Moreover, in order to achieve a result, it must be observed for a long time, and not treated as a short-term diet.
About the expert:
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