The diet trends of the ensuing decade won’t likely resemble trends at all. Headlining regimens like the Flexitarian diet allow subscribers to tailor semi-vegetarian patterns around their own taste predictions and health objectives.
Similarly, the pillars of an old diet currently on the rise depend totally on the user’s body type. The endomorph diet, developed by celebrated researcher and father of constitutional psychology, William Herbert Sheldon, aims to assist those who are metabolically ill-positioned to keep off weight.
In Sheldon’s clinical estimation, there are three body types: Ectomorphs: long, lean bodies with fast-acting metabolisms. Mesomorphs: athletic, muscular, with the ability to gain or lose weight relatively easily, and endomorphs.
The last denotes an individual shorter in stature with a larger bone structure. Or as Sheldon put it, “the round and soft.”
On balance, this body type is associated with a slower metabolism and difficulty developing muscle mass compared to fat production. These factors make it harder for endomorphs to benefit from traditional calorie restricting regimens. Instead, the endomorph diet hones in on important macronutrients.
It asks subscribers to obtain 30% of their calories from healthy carbohydrates:
-unsweetened dairy products
-100% whole grains, like brown rice, quinoa, wheat, and oats
Thirty-five percent of their calories from lean proteins:
And 35% of their daily calorie intake from healthy fats:
-fresh (not canned) tuna
These tenants are optimized by fiber-rich foods and by abstaining from sugar and refined carbs.
The best part is, none of these restrictions are fixed. Of course, portion control is an important component of weight loss goals for any body type. Endomorphs are encouraged to consume between 200 and 500 fewer calories than they normally would depending on their ideal figure.
“Losing weight can seem like an uphill battle when your efforts don’t pay off. Understanding your individual body type, as well as the unique challenges faced by endomorphs, may help you drop pounds and hit your fitness goals,” Healthline reports. “Maintain a low intake of refined carbs, get plenty of regular physical activity, and practice portion control. These are all healthy behaviors recommended for most people. Sticking with this routine may help you shed excess pounds — and keep the weight off.”
The diet is not without its detractors. The most credible critique relates to the endorphine diet’s sustainability.
“The data linking dietary behaviors, success in weight loss, metabolism and body type is limited. Only a few studies citing the potential characteristics of an endomorph body type exist. Further, the lack of personalization inherent in the diet is a concern,” nutritionist Kristin Kirkpatrick explained. “The endomorph diet is similar to paleo without limitations on legumes, grains, and dairy. So, altering paleo plans to include more high-fiber complex carbohydrates, non-starchy vegetables, healthy fats, and limited red meat may be a good starting place. In the end, the perfect diet is most likely the one you can successfully stay in the long term. Living longer and better may be more impactful than getting back into your skinny jeans.”