Best Carbohydrates To Eat
Cutting out carbohydrates might not always be possible. Instead, you should choose your carbs wisely.
Opt for unrefined whole grains rather than refined options for the best nutrition. Choose foods such as
- High fiber legumes: Chickpeas, beans, split peas lentils
- Vegetables: Spinach, kale, broccoli
- Starchy vegetables: Sweet potatoes, carrots, yams, potatoes
- Eat fruit but in moderation.
If you find it challenging to prepare quick and healthy fresh meals, consider HelloFresh: Americas Most Popular Meal Kit
What To Eat While Intermittent Fasting
What you eat while intermittent fasting is just as important as when you eat. Endomorphs with insulin resistance should be on a diet that keeps blood sugar in check. They may also want to prioritize eating anti-inflammatory foods.
A few suggested foods for endomorphs to eat while intermittent fasting include:
Intermittent Fasting May Affect Men And Women Differently
There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men.
One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men .
There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting.
Such shifts occur because female bodies are extremely sensitive to calorie restriction.
When calorie intake is low such as from fasting for too long or too frequently a small part of the brain called the hypothalamus is affected.
This can disrupt the secretion of gonadotropin-releasing hormone , a hormone that helps release two reproductive hormones: luteinizing hormone and follicle stimulating hormone (
10 ).
For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.
Summary
Intermittent fasting may not be as beneficial for women as it is for men. To reduce any adverse effects, women should take a mild approach to fasting: shorter fasts and fewer fasting days.
Intermittent fasting not only benefits your waistline but may also lower your risk of developing a number of chronic diseases.
Also Check: Best App To Track Intermittent Fasting
A Scientifically Proven Way To Lose 1 Pound Of Weight
Catudal says that finding your dominant body type can help guide you toward healthy habits that will work best for your body and help you form more realistic goals. If youre doing the same thing as someone else who doesnt have your same body structure, you wont get the same results. It helps to realign your expectations with what is possible for you, he says.
Deadlift Or Hip Hinge
To do:
Dont Miss: How Should I Start Intermittent Fasting
Read Also: How Many Calories Can I Eat During Intermittent Fasting
Endomorph: What It Is And Its Types
People with the endomorph body type tend to gain weight fast. Their process of weight loss is also slow in comparison to others. This body type is mainly characterized by high-fat content in the chest, abdomen, and waist . According to the University of Houston, endomorphs have a lot of body fat . Less muscle mass is also a feature of this body type. Individuals with the endomorph body type usually fall under two categories:
- Meso-endomorph: People have thick arms and legs and a boxy chest and midsection in this body type. They tend to retain water and a layer of fat on the top of their muscles.
- Ecto-endomorph: People with this body type have a soft midsection, flabby upper arms and legs, and droopy chests.
While these are the two endomorph body types, how do you identify yours? Knowing if you have an endomorph body type is the first step to treating it. Read the next section.
How Does Intermittent Fasting Work
Intermittent fasting works by reducing your overall calorie intake. When you fast, youre naturally consuming fewer calories, which can lead to weight lost over time .
Fasting is also thought to alter your hormone levels in a way that encourages fat burning and weight loss. When you fast, your body may release more of the hormone norepinephrine. This hormone helps to break down body fat and make it available for use as energy .
Intermittent fasting may also increase levels of human growth hormone , which has been linked to fat loss and muscle gain .
Finally, fasting may lower insulin levels, which is important for endomorphs who are more insulin resistant. When insulin levels are low, your body is better able to access stored body fat and use it for energy .
Aside from weight loss, research shows that IF might have the following potential benefits :
- Lower insulin levels and improve insulin sensitivity
- Reduce inflammation
Read More:Intermittent Fasting Side Effects And What You Can Do About Them
Also Check: What Not To Eat When Fasting
Create A Weight Loss Plan According To Your Bodys Ability To Lose Weight
Body composition necessarily plays a huge role in your overall health, which is why planning a diet according to your body type is essential. Instead of trying to lose weight by crash dieting, step back and use S.M.A.R.T. as a guide to identifying achievable and enjoyable weight loss goals for your body.
That includes goals that are specific, measurable, attainable, relevant, and time-bound.
Benefits Of Intermittent Fasting For Body Type
In a sense, body type is related to two things: diet and exercise.
If you dont have the habit or condition of exercise, or have no time to exercise, developing a good diet seems more vital to your body management. But how to keep a good body shape through diets? There is very little scientific research on some body type diets. But some new concepts of health may at least give you a snapshot into your possible carbohydrate sensitivity and body management as well. For example, intermittent fasting, also known as IF limits the specific time to eat and that fast at other times. And it has been in the ascendant in recent years for its great potential in helping you stay slim and even dealing with some health problems. And the benefits for a body type that intermittent fasting can bring may include:
Losing weight
Those who usually have an uncontrolled diet tend to be overweight, dramatically increasing the risk of fat and unhealthy body. At this time, intermittent fasting for a period of time can help reduce the calorie intake and then lead to weight loss. Generally speaking, a body will become comparatively slim once a certain amount of weight has been cut.
Keeping muscles strength
Maintaining a good body type
Also Check: How To Lower My Fasting Blood Sugar
Try Intermittent Fasting Supplements To Fight Off Hunger Pangs
Instead of breaking your fast, try a fasting supplement to help finish the fasting period and keep hunger pangs to a minimum.
DoFasting Essential Fiber Complex Supplement is a great option for natural appetite suppression, reducing bloating, and more.
Alternatively, the ACV Gummies are another popular choice to prevent sugar cravings and promote detoxing throughout your body.
Fasting Types For Endomorphs
While there are many different ways to do intermittent fasting, some might work better for endomorphs than others.
Here are a few suggestions
The 16/8 Method
Also called the Leangains protocol, this involves fasting for 16 hours and eating all your food within an 8-hour window . For example, you could stop eating at 8 p.m. and not eat again until noon the next day.
This method is thought to be one of the most effective for weight loss and may be a good option for endomorphs.
The reason this fasting method may be particularly effective for endomorphs is that it allows them to have larger meals while still restricting their overall calorie intake.
It also aligns with the natural circadian rhythm, which may help boost metabolism and fat burning.
The 5:2 Diet
With this approach, you eat normally five days per week and restrict your calories to 500600 on two nonconsecutive days . For example, you could eat normally every day except Monday and Thursday, when you will restrict your calories.
This diet may also be a good option for endomorphs because it allows them to enjoy regular meals most of the time while still getting the benefits of fasting.
The Warrior Diet
This method involves eating small amounts of raw fruits and vegetables during the day, followed by one large feast at night.
Alternate-Day Fasting
Read Also: How Long Should I Fast Intermittent Fasting
Tips And Common Mistakes To Avoid When Intermittent Fasting Fow Women
To make the transition to fasting easier and to keep yourself on track, remember these points:
- If you ever feel lightheaded or weak when exercising, shorten the session, rest, or drink some water
- If you have an off day where it seems too hard, take a break and hop back on the fasting wagon the next day
- Stay hydrated at all times
- Eat well and include protein, fiber, healthy fats, and complex carbs in your eating window
- Avoid processed foods you want the food you eat to benefit your body rather than be empty calories
- Beware of fast-breakers like toothpaste and medications such as Advil with a coating that may contain sugar
What Is An Endomorph Diet Plan
For many of us, weight loss is as easy as eating the right foods and some exercise and were good to go. But as we learn more, we realize that theres much more to that. One consideration we often overlook is our body types.
Some people can get away with eating pretty much anything they would like daily. While for some of us it takes a few bites of the same fried foods and were suddenly gaining weight.
This type of body is known as an endomorph body type. It is usually categorized by a slow metabolism. This means your body is not as forgiving with those extra calories as it tends to store them as fat. So how can an endomorph lose weight for good?
When it comes to weight loss, the focus for endomorphs should be on choosing the right weight loss foods to eat and exercise effectively to burn fat. However, to better understand this body type, we have to understand all the other body types or what is known as somatotypes.
Please note that this post may contain affiliate links. You can read my full disclosure here.
Recommended Reading: How Long Does Fasting Last
Recommended Reading: The Best Fasting Method For Weight Loss
How The Body Type Diet Works And How To Know If Youre A Mesomorph
According to the tenets of the body type diet, people with mesomorph bodies may find that they build muscle relatively easily, and they should follow a diet divided fairly evenly between the macronutrients . Mesomorphs also tend to have good insulin sensitivity, says Catudal, so, as the body-type thinking goes, they can eat a moderate amount of carbohydrates without wreaking havoc on their blood sugar levels.
Theres no rigorous research on the macronutrient recommendations or their effectiveness for mesomorphs or any of the other body types. But if youre interested in this eating approach, Catudal recommends getting 40 percent of your calories from carbs, 30 percent from protein, and 30 percent from fat, and to eat at least 1,500 calories daily overall. The U.S. Departments of Health and Human Services and Agriculture , meanwhile, jointly recommend between 1,800 and 3,200 calories per day , with protein making up 10 to 35 percent, carbohydrates 45 to 65 percent, and fat 20 to 35 percent of those daily calories. Catudal argues the mesomorph will fuel your performance in the gym, and that you will have ample carbs to fill up your bodys glycogen stores for energy and protein for muscle repair postworkout.
How The Body Type Diet Works And How To Know If Youre An Endomorph
Endomorphs are primarily characterized by their propensity to store fat, as well as a wider waistline and bigger bone structure. Catudal says that endomorphs tend to gain weight more easily compared with ectomorphs and mesomorphs. Even when eating a similar diet as another body type, an endomorph will tend to hold on to more excess fat, he says.
In addition, this excess fat often deposits around the waist. This visceral body fat hangs out around your organs and is related to insulin resistance, says , a specialist in fitness nutrition based in Miami.
Insulin resistance is when your cells have trouble responding to the insulin that your pancreas pumps out, which ultimately affects your blood glucose levels. Insulin resistance affects the way your body processes carbohydrates. Accordingly, proponents of the endomorph diet advise limiting these, especially highly processed, refined carbs, which contain fewer nutrients and less dietary fiber than whole grains, says Montenegro. With more body fat, the thinking goes, youll also burn fewer calories compared with a naturally muscular body, like a mesomorph, adds Catudal.
Before you adopt any new diet, you should check with a registered dietitian nutritionist to find the best nutrition plan for your individualized needs.
Recommended Reading: Can I Have Coffee When Intermittent Fasting
How To Fast According To Your Body Type
Now, how can you practice intermittent fasting according to your body type? Does it even matter? I will be honest with you. I dont think it matters much. Your body type is just a general image of your body. Its not a life sentence! However, I can share some insights on how your current body type can impact your fasting experience and how you can achieve the best results depending on your body type.
Endomorph Diet Grocery List
So far, weve touched on calories and macros. Next up, lets tackle healthy food choices with an endomorph diet grocery list.
Really, every body type benefits from eating healthy whole foods and eliminating the highly processed foods as much as possible. But endomorphs, in particular, benefit from reducing added sugars.
Once you get rid of the junk, focus on lean protein, natural starches, and healthy fats. Then combine that with plenty of leafy greens and fibrous veggies.
Click here to see 16 foods I recommend adding to your Healthy Grocery List.
Don’t Miss: Can You Drink Water With Intermittent Fasting
Endomorph Diet Plan: A Simple Way To Finally Lose Weight
Do you ever feel like you only have to look at food and your body naturally puts on weight that is super hard to drop?
If this sounds like you, read on, because this post is all about the endomorph diet plan.
Next time you find yourself in a group of people, look around. Youll hopefully notice that no two people are built quite the same.
But if you look long enough, youll notice most people can be sorted into groups of similar body types.
Everyone knows the importance of a healthy diet and fitness plan, but did you know that depending on your body type, some womens diets may work better than others?
One Last Tip To Boost The Endomorph Diet Plan
Eat slowly at meals! If youre an endomorph you may be carb sensitive so chew your food thoroughly and let your saliva do its job.
A study of Swedish families indicated that the biggest factor determining variations in BMI between family members had to do with a particular enzyme found in saliva.
Sounds confusing, but all it really means is that the longer you chew your food, the longer this important enzyme has to start breaking down the starch in your foods.
Also Check: Intermittent Fasting Basics 16/8
The Best Intermittent Fasting Schedule For Women
If you still want to try intermittent fasting, there are ways to dip your toe in.
Considering how much remains unclear, a conservative approach is probably better rather than diving into advanced intermittent fasting.
You might start by keeping a food journal for a few days. Get a sense of what youre eating, how much, and how often.
Are you eating late at night and snacking throughout the day? Do your portions tend to be big and fill you up, or do you prefer lighter meals? Are you getting protein at every meal? Veggies?
Once you have some more awareness of your baseline, you can experiment with intermittent fasting lite. Here are a couple of ways to do that.
Begin by stretching the time between eating. If you normally snack between meals, what happens when you stop? Do you feel ravenous, dizzy, and angry? Does the hunger ebb and flow? Do you actually feel totally fine?
Try lengthening the time between your last meal in the evening and your first meal the next morning. For example, if you usually eat your last meal at 8 pm, and then eat breakfast at 7 am , try eating your last meal at 6 pm, and eating breakfast a little later, at 8 or 10 am .
As you try these experiments, continue to check in with yourself physically:
- Although you may be a bit more uncomfortable than usual, overall, is the hunger manageable? Or do you even notice it?
- When stress spikes, are you more or less reactive?
- How is your sleep?
Also check in with your feelings around food and your body:
Your Body Type Is Not A Life Sentence
Somatotype describes body components like fat mass, lean mass , and the ratio between the twonot unlike measuring someones body composition. Thats why, over the years, somatotype has become an assessment tool for medical professionals and researchers, similar to body mass index . While neither is a perfect system, both BMI and somatotype are simpler and more affordable than other measurement tools, which makes them accessible to more people.
Thats why, just as BMI can change over time, so can body type.
Its just a tool used to describe someones body. Thats it. Like BMI, body typing gives you an idea of whether someone who is 200 pounds and 510 is obese, very muscular, or somewhere in between, which can be valuable in a clinical or coaching setting. It helps you to know, for example, how someones body is truly affecting their health.
Over the years, researchers have tested whether somatotypes correlate to other measures or traits. So for example, researchers have looked into questions like:
- Is there an association between somatotypes and personality? Sorry Dr. Sheldon, but no. As it turns out, people with ectomorphic bodies are not the only ones who feel self-conscious. Similarly people with mesomorphic body types dont necessarily take more risks than people with other body types. In other words, we all have a body and we all have a personality, but our bodies do not necessarily influence our personalities and vice versa.
Also Check: Water Fasting For Gut Health
