There are countless diet plans for weight loss. Should you go with a low-carb diet? A low-fat diet? Should you try paleo or go vegan? Should you sign up for a program or try it on your own? Here’s the truth - there is no right or wrong answer. Ultimately, you shouldn’t choose a one-size-fits-all diet. For sustainable long-term weight loss, the best approach is to figure out your body type and choose your diet accordingly. At V Shred, they know that it’s hard to achieve long-term weight loss. They also believe that you need a customized diet with meal plans that are developed around your body type, activity levels, and personal preferences. This article delves into the specifics of the V Shred endomorph diet plan, offering a comprehensive guide to help individuals with this body type achieve their weight loss and fitness goals.
Understanding Body Types: Ectomorph, Mesomorph, and Endomorph
Through his research, he concluded that, based on our skeletal frame and body composition, we each have an inherited body type, or somatotype, that determines whether we’re leaner, heavier, or somewhere in between. Because of this inherited body type, reaching weight loss and fitness goals often requires an individualized program.
To understand the V Shred endomorph diet plan, it's crucial to first understand the three primary body types: ectomorph, mesomorph, and endomorph.
Ectomorphs: Featuring small bone structures, ectomorphs tend to be “naturally” thin with fast metabolisms. They also tend to have small chests and buttocks, with a straight, almost ruler-like shape. They may be hyperactive and sometimes have difficulty gaining weight or muscle mass. Due to their high metabolism, ectomorphs tend to have a high tolerance for carbohydrates. As a guideline, your calories should come 55% from carbs, 25% from protein, and 20% from fat. For instance, a chicken breast, a small scoop of vegetables, a cup of rice, and a pat of butter meets these criteria.
Mesomorphs: Boasting a medium bone structure, mesomorphs tend to be athletic and lean. Male mesomorphs tend to be wider at the shoulders than the hips, and women often have an hourglass shape. Mesomorphs thrive with a balanced diet. On the plate, this ideal meal looks like a palm-sized serving of protein, a fist-sized scoop of vegetables, a cupped handful of carbs, and about a thumb worth of dense fats. This tolerance level is often associated with the mesomorph body type.
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Endomorphs: The total opposite of ectomorphs, endomorphs have a larger frame with a soft and curvy body. They tend to be pear-shaped, with wider hips than shoulders. Endomorphs are said to have a higher percentage of body fat and muscle mass, although their muscles may not be visible due to the extra weight that they carry. They’re often heavier and rounder but do not necessarily have obesity. Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types. Since they have sluggish metabolisms, they need to work hard to lose extra fat they gain. On the other hand, they boast some serious muscle when they get control of their physique. Endomorphs tend to be naturally less active, and they have a very limited tolerance for carbohydrates. To get these foods in your diet, your meal should include a palm-sized serving of lean protein, a fist full of vegetables, just half a handful of carbs, and two thumb-size servings of fat.
Keep in mind these body types may have some overlap, and they can be confused with each other. Similarly, if an ectomorph has a very sedentary lifestyle, they can put on weight and end up looking like an endomorph.
The Endomorph Body Type: Characteristics and Challenges
If you have a higher percentage of body fat and little muscle definition, you may have what is known as an endomorph body. Some people with endomorphic bodies struggle with weight loss. However, the key is understanding how your body type differs from other types and knowing what to eat and what not to eat. Endomorphs may have to carefully watch their food intake to ensure they don’t consume more calories than they burn. Other characteristics include a larger frame and difficulty in losing weight. Overall, endomorphs tend to have a slower metabolism, but this isn’t always the case. Since endomorphs generally don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat.
V Shred Endomorph Diet Plan: Key Principles
The V Shred endomorph diet plan focuses on strategies tailored to the unique metabolic and physiological characteristics of endomorphs. These strategies aim to help endomorphs boost their metabolism, lose weight, and gain lean muscle. Megan's VShred Endomorph Diet 7-Step Proven Approach to Unlocking Your Body's Potential is the ultimate guide to improving your health, shedding weight, and developing muscle all customized exclusively to the endomorph body type. Megan outlines the tried-and-true endomorph-friendly tactics in this comprehensive 7-step plan. This diet plan, which is science-backed and tailored to your body type, goes above and beyond to help you boost your metabolism, lose weight, and gain lean muscle. Learn how a mix of specialized nutrition, smart exercise, and lifestyle adjustments can ultimately get you the results you want.
1. Macronutrient Ratios: Prioritizing Protein and Healthy Fats
According to the American Council on Exercise, you should follow this formula when planning your daily meals:
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- 30 percent carbohydrates
- 35 percent protein
- 35 percent fat
This macronutrient distribution is designed to help endomorphs manage their insulin levels, promote satiety, and encourage fat burning.
2. Carbohydrate Management: Choosing the Right Carbs
Endomorphs tend to be naturally less active, and they have a very limited tolerance for carbohydrates. However, you don’t have to avoid carbohydrates. Carbs are an excellent source of energy. Removing carbs from your diet can trigger side effects, including fatigue. If too extreme, a low carb diet can also lead to gastrointestinal problems. The trick is choosing the right kind of carbs. Focus on complex carbohydrates such as vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits. It’s also best to limit your intake of simple carbohydrates. These foods are high in sugar and calories, which can cause fat storage. Simple carbohydrates include white bread, white rice, pasta, cakes, and cookies. Fruit is a healthy addition to any diet program. If you’re carb-sensitive, eat fruit in moderation.
3. Portion Control and Calorie Management
Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will also help you reach your weight loss goal. Endomorphs may have to carefully watch their food intake to ensure they don’t consume more calories than they burn.
4. Incorporating Physical Activity
According to proponents of the diet, because endomorphs have a harder time losing body fat, dieting alone may not be enough to lose weight. It’s also important to incorporate physical activity into your daily routine. This is a common recommendation for anyone looking to improve their overall health.
5. Healthy Fats
macadamia nutsolive oilbeefegg yolksfatty fishwalnutscheese
Read also: Endomorph Diet Guide
6. Meal Planning
Maintaining a structured meal plan can help endomorphs stay on track with their dietary goals.
7-Day Meal Plan Example:
This list contains a 7-day meal plan that’s complete with foods to snack on whenever hunger sets in.
For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh fruit on the side.
If you’re hungry a few hours before lunchtime, you can snack on some fruits to satiate some of that hunger.
Take two cups of soup filled with a mix of vegetables.
Chop some carrot sticks and put some protein-packed hummus dip in a container for a quick snack in the afternoon.
Bake 100 g of salmon at 400 degrees Fahrenheit for 10-15 minutes until it’s firm.
After dinner, if you’re still hungry, enjoy some light and sweet dessert.
Start your day with a berry smoothie filled with fructose and protein.
As a morning snack, keep yourself full with some 30 g of nuts or a handful of grapes.
Make a sandwich with sliced roasted turkey breast, sliced tomatoes, and some baby greens with two slices of whole grain bread.
If your turkey sandwich wasn’t enough, you can eat some air-popped popcorn and a pear.
Grill 100 g of chicken, and roast a cup of Brussels sprouts and half a cup of sweet potatoes.
Separate three egg whites from the yolks and mix it in a bowl with a fork.
Have a cup of diced watermelon in the morning if you’re feeling hungry.
Mix 76 g of cooked tuna with 2 cups of mixed greens, half a cup of chopped cucumbers, and half a cup of cherry tomatoes.
Cook 100 grams of shrimp until it is bright pink.
Before you go to bed, enjoy 3/4 cup of frozen nonfat and sugar-free yogurt.
The night before, pour in half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, and half a cup of Greek yogurt in a container.
Have half a cup of cashews to snack on a few hours before lunch.
Wrap 75 g of cooked turkey, a cup of mixed greens, and a quarter of an avocado in a whole-wheat tortilla.
Steam half a cup of broccoli and half a cup of cauliflower for an afternoon snack.
Grill 100 g of chicken breast and cook half a cup of quinoa.
Toast half of a whole grain bagel.
Have an apple later in the morning for some sugar rush.
Fill a bowl with baby greens and top it off with some homemade Thousand Island Dressing.
Wrap a batch of sweet potatoes in foil and cook at 425 degrees Fahrenheit for an hour.
After a couple of low-calorie meals throughout the day, you deserve some steak.
If you still have room for dessert, make another berry mousse.
Toast two slices of whole wheat toast and boil two eggs.
Have some fresh fruits with some dried apricot or a cup of Greek yogurt in the morning if you’re hungry.
Try making veggie soup again and consume two cups for lunch.
Take a cup of plain Greek yogurt and top it off with your choice of berries.
Prepare the mustard sauce by combining a quarter cup of sour cream, 2 tablespoons of mustard, and 2 teaspoons of lemon juice.
Chocolate isn’t always bad in a meal plan to lose weight.
If you need to start the day early, try making overnight nights again.