Meso Endomorph Female Body Type Defined
The meso endomorph female body type, as the name suggests, carries the qualities of both the endomorph and the mesomorph. A female with the combined body types will realize that her body and physique is ideal for bodybuilding. It is mainly because she has the carriage and structure of a mesomorph while having the ability to retain her muscles just like what happens for endomorphs.
This means that if you have a meso endomorph body type then building and retaining muscles will not become a problem for you. However, since you also have the traits of a mesomorph, you still need to adhere to a program designed to hone a leaner and harder physique.
Also, take note that this body type makes you capable of accumulating fats easily. Fortunately, you can also gain muscle just like what has been mentioned earlier. As a meso endomorph female, you will most likely have a small to medium chest as well as larger hips. You will also most likely sport a thickness in your ankles and waist.
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
Intermittent Fasting While Breastfeeding
If youve had a baby and decided to breastfeed, you already know this is a demanding time for your body: You might still be recovering from childbirth, youre probably sleep deprived, and your whole life has been flipped around. Plus, that cute little human you made is now treating you like an all-you-can-drink buffet.
During this time, your body needs extra nurturing, extra nutrients, and less stress. For these reasons, intermittent fasting is likely not a good protocol for breastfeeding women.
Many moms are concerned about losing the baby weight, and may feel pressured and impatient to get their pre-baby body back. Women can still lose weight during this time, but more moderate approaches are safer and will likely yield better long term results.
For safe, sustainable weight loss, try a combination of moderate exercise , and portion management. We made a nifty little calculator to help you with those goals: The Precision Nutrition Calculator.
Don’t Miss: How To Begin Fasting And Praying
How Can My Dad Fast Happily And Yet If My Mom Goes More Than A Couple Of Hours Without Food Her Body Starts To Freak Out
It could just be that theyre different people. Not everyone responds the same way to the same diet approach.
But theres also a good chance its related to their sex.
While intermittent fasting seems to benefit many men, it can have a negative effect on a womans hormones and metabolism.
How so? Youre about to find out.
In this article, well cover everything you need to know about intermittent fasting for women.
Well start with the science, where youll learn:
- help you gain lean mass
- reduce the risk of cancer, and more.
So, naturally, a lot of people are trying it.
But an accompanying trend thats emerged: Some women report serious problems, including binge eating, metabolic disruption, lost menstrual periods, and early-onset menopause.
Early onset-menopause while intermittent fasting has even happened to a few of our clientssome of whom were in their early twenties.
Maybe my mom was on to something. Maybe intermittent fasting is totally different for women than for men.
Estrogen Also Affects Fat Storage
As you can see, estrogens are key metabolic regulators.
Yes, estrogens, plural. Estriol, estradiol, and estrone, also known as estrogenic metabolites, are three different types of estrogen found in the body.
The ratios of these estrogens change over time. Before menopause, estradiol is the big player. But after menopause, estradiol drops, while estrone stays about the same.16
The exact roles of each of these estrogens remain unclear. But some theorize that a drop in estradiol may trigger an increase in fat storage.17
This could at least partly explain why some women find it harder to lose fat after menopause.
However, that theory may not explain everything. While a drop in estradiol may be linked to an increase in fat storage, its probably not the sole cause .
Instead, fat increases around menopause may be due more generally to aging, lowered muscle mass, and changes in appetite .18
Recommended Reading: Intermittent Fasting For Morbidly Obese
Best Intermittent Fasting For Endomorph Female
Intermittent fasting for endomorph. Intermittent fasting is an eating approach that alternates between periods of fasting and eating. One of the major benefits being that it allows you to cut calories effortlessly for weight loss. For endomorphs, adapting the intermittent fasting approach can help cut calories effortlessly.
Most women look forward to shopping for a wedding.
focuses on your body shape or type is becoming all the rage. The endomorph diet is loosely based on research presented by the psychologist.
A few suggested foods for endomorphs to eat while intermittent fasting include: Green Leafy Vegetables These are a great source of nutrients and antioxidants. Theyre also low in calories and carbs, making them ideal for endomorphs . Some great options include spinach, kale, collards, and Swiss chard. Fruit
More kisspeptin may mean that womens bodies are more sensitive to changes in energy balance. 11. Compared to men, fasting more readily causes womens kisspeptin production to dip. When kisspeptin drops, it tosses GnRH off kilter 12, which upsets the whole monthly hormonal cycle. 2.
Today, we are going to go into whether or not Intermittent Fasting is a feasible diet strategy, some of its benefits and.
Interventional radiologist, Dr. J. David Prologo, joins guest host Farron Hipp on the nationally syndicated health and.
One of every seven people in the United States who filled an insulin prescription in 2017 and 2018 spent more than 40 percent.
May 10, 2021.
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
The Endomorphic Body Type
An endomorph body type refers to a body type, which is adept at storing fuel with fat and muscle usually concentrated at the lower parts of the body. Endomorph females who have this body type frequently experience struggles losing weight and managing your overall fitness levels.
Endomorphs tend to gain weight easily while having a difficult time losing it. Females who have this body type are usually curvaceous and soft while showing a feminine body shape. Males with the endomorph body type, on the other hand, tend to have round and soft bodies.
If you notice that you have problems losing weight even if you exert a lot of effort then theres a great chance that you fall into the endomorph category. Among the most common characteristics showcased by endomorphs are the following:
- Soft and round physique
- Long trunk and tapered limbs
- Short neck
- Prominent upper arms and thighs
- High fat-to-muscle ratio
- Have muscles concealed beneath layers of subcutaneous fats
- High BMI or weight range
- Strong bones
- Poor muscle definition
As an endomorph, you have a higher chance of gaining weight easily because of your poor metabolism but there is still a way for you to drop the excess weight and enjoy a leaner and more balanced physique. All it takes is to develop a diet and exercise plan, which greatly considers your body type as you can expect to respond well to it.
Endomorphic Diet Plan Sample
This diet plan for endomorphs will go through all the daily meals, providing options for normal carb intake, and low-carb day. The key is not to view eating as dieting, but rather as a sustainable lifestyle shift to fuel your body and support your health.
- Breakfast: When evenly splitting calories across all macronutrients, an excellent breakfast might include two scrambled egg whites, one scrambled egg yolk, strawberries, and two slices of whole-grain toast topped with half an avocado. To adjust this breakfast to a low-carb day, simply remove the whole-grain toast and add an egg white or a few more slices of avocado.
- Lunch: Create a chopped kale salad and layer with a scoop of brown rice, grilled tofu, walnuts, and chopped tomatoes. Drizzle with an olive oil vinaigrette. For a low-carb option, remove the brown rice and add a little more tofu.
- Dinner: For dinner, try preparing grilled salmon, quinoa, and roasted asparagus. On low-carb days, remove the quinoa and increase the volume of non-starchy vegetables. Try roasting a vegetable medley of asparagus, squash, broccoli, cauliflower, and onions.
- Snack: For a balanced snack, spread a tablespoon of peanut butter on rice thins. For a low-carb snack, spread a tablespoon of peanut butter on celery sticks.
You May Like: Intermittent Fasting For Endomorph Body Type
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:
Rethink Your Diet And Your Bodys Sensitivity To Carbohydrates
Different body types react to calorie consumption differently, gaining weight or not. Based on your body, its important to reconsider carbs in your food intake, and opt for a healthy and balanced diet instead.
Instead of refined sugars and highly-processed foods, make good choices like healthy fats, whole grains, and high protein sources.
Read Also: Does Fasting Make You Lose Weight
Consider Various Methods To See And Measure The Weight Loss Results
While the numbers on a scale can be useful, its better to measure fat loss in more than one way. Use a tape measure, take before and after photos, and invest in a smart scale to get the full picture.
The DoFasting Smart Scale is a great option for seeing your body mass index, metabolic levels, body fat percentage, and many more progress markers throughout the process, and is compatible with the DoFasting smartphone app!
Benefits Of Intermittent Fasting:
Some of the benefits of intermittent fasting are as follows:
Weight loss: It is said to be linked with weight loss, as there is a restriction on the number of calories being eaten.
Improves memory: Some studies reveal that intermittent fasting promotes memory, and improves concentration.
Heart health: It is linked with lower blood pressure levels moreover, it helps to improve overall heart health.
Physical performance: This type of fasting has been shown to promote fat loss, without causing any muscle damage.
Diabetes and obesity: People who are at risk of diabetes, or/and obesity, have been seen to improve their health with intermittent fasting, primarily due to weight loss.
Also Check: What Is Best Intermittent Fasting For Weight Loss
Proposed Health Benefits Of Intermittent Fasting
When it comes to weight loss, there are two thoughts behind why IF has the potential to work. The first: Periods of fasting produce a net calorie deficit, so you lose weight, explains Rekha Kumar, MD, a specialist in endocrinology, diabetes, and metabolism at the Comprehensive Weight Control Center at Weill Cornell Medicine and NewYorkPresbyterian in New York City.
The other concept is more complex: This approach may prevent whats called the plateau phenomenon from happening, Dr. Kumar says.
Biggest Loser
Though more research is needed on the safety and effectiveness of IF, one of the touted benefits of this approach is that it may prevent this metabolic sputtering. Most people who try diet and exercise to lose weight tend to fall off the wagon and regain weight, Kumar says. Hormones that promote weight regain, like hunger hormones, are kicked into full gear, and the thought is that IF may be a way to prevent this metabolic adaptation from happening. The idea is that the normal periods of eating in IF trick your body into losing weight before the plateau happens.
What Are The 3 Main Body Types
While you might have heard of dieting according to your body type, some people are unaware of the massive effect that body types actually have on losing weight, and on types of intermittent fasting.
The three main body types are categorized as ectomorph, mesomorph, and endomorph. Each has a variety of unique physical traits, from being lanky to muscular to curvy, and each loses fat differently according to their body type during intermittent fasting.
Your body type affects intermittent fasting and fat burning because body composition can change nutritional status and physical activity levels, and determines the places where body fat storage occurs.
Thus, the type of fasting window versus eating window will be different for someone who has more weight to lose than someone whose specific body type is naturally leaner and holds less body fat.
Recommended Reading: What Are The Rules Of Fasting
Does Working Out While Fasting Help With Fat Loss Or Is It Better To Exercise During Eating Windows
When partaking in exercise fasted, a greater amount of fat is broken down and used for energy. This process is commonly known as lipolysis. However, this does not equate to more fat burning. It just means more fat is being utilized to provide the body with energy for exercise.
During fasted workouts, the body will break down stored energy in the body to supply muscles with energy to perform the activity. If optimizing performance is your primary goal, fasted workouts may not be advisable since you are further depleting your body and not providing your muscles with ample energy to perform.
Additionally, eating within an hour after exercise becomes more crucial to promote recovery and stimulate muscle protein synthesis. The best recommendation would to always perform exercise close to or during feeding periods to promote optimal muscle recovery.
Get Your Endo Meso Body Type Meal Plan
Now that you know youre an endo meso body type, its time to get your personalized plan. Your plan takes care of the 4 tips discussed above.
With a Premium plan, you can even get all of your meals planned. Each meal is formulated to fit your macros. So you dont even have to count calories!
All you have to do is answer a few more questions. Then youll get instant access to your plan.
You May Like: 30 Day Intermittent Fasting Challenge
Endomorph Resistance Training Workouts
Endomorphs are fast responders to resistance training. And you generally gain muscle faster than other people.
However, that muscle gain often comes with excess fat gain. So I recommend a workout routine where you burn more calories while building and maintaining lean muscle.
Exercise Selection
As an endomorph, you will see the most significant gains in muscle and strength from compound exercises. This type of exercise includes multijoint movements like the squat, bench press, and deadlift.
While these endomorph diet and workout tips arent groundbreaking new discoveries, thats kind of the point. Fad diets and secret hacks dont work in the long run.
Instead, the key is getting back to the basics and being consistent in your diet and exercise routine. With a little hard work and enough time, you can transform your body and reach your fitness goals as an endomorph.
Foods To Eat And Avoid
Generally, people with endomorphic bodies may benefit from a nutrition plan that balances healthful fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high fiber foods.
Some examples of foods that are rich in protein or healthful monounsaturated and polyunsaturated fats include:
- low fat dairy products, such as low fat milk, yogurt, and cheeses
- poultry, such as chicken and turkey
- most types of fish, especially fatty fish
- most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
- eggs and egg whites
- most nontropical nuts, including almonds, hazelnuts, and walnuts
Some examples of carbohydrates that are fit for an endomorph diet include most:
- dried beans and legumes, such as kidney beans, lentils, and chickpeas
- fruits, except melons and pineapple
- non-starchy vegetables, such as broccoli, cauliflower, and celery
- whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
- some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
- some unrefined starchy vegetables, such as quinoa and amaranth
According to the American Council on Exercise , people with an endomorph body type tend to be more sensitive to carbohydrates and insulin. Insulin is a hormone that allows blood sugars to enter cells.
So, people following an endomorph diet may wish to limit or avoid carbohydrate dense foods, especially refined carbohydrates such as white flour and sugar.
You May Like: How Much Weight Can I Lose In 2 Weeks Fasting
