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You are here: Home / DIET PLAN / Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types

Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types

Last Updated on May 21, 2017 | RD, Payal Banka (Registered Dietitian) 14 Comments

Do you ever wonder why you’re not losing or gaining weight even an inch? Besides following a strict exercise and a diet regime. These are some very common doubts we all go through it on a day to day life. Due to which we start believing in gimmicks to get in a shape. We start eating everything, which doesn’t go with our lifestyle and body needs. Here is an Indian Diet Plan For Ectomorph, Mesomorph and Endomorph which will answer all your doubts. 

Indian Diet Plan For Ectomorph, Mesomorph and Endomorph
Image : Copyright: sudowoodo / 123RF Stock Photo

Hence  in 1940’s experts came out with three basic components that define about the framework of the human body. They have explained about person’s skeletal and body composition on scientific evidence. And to this day, many experts are creating diet and exercise programs based on these body types. They are Ectomorph, Endomorph, Mesomorph. Read on to know more about Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types.

 

 

Types Of Body Shape

Before we move on to see the Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types, Let us first see the criteria of these  body types . This will help you in identifying your body type and choose your diet effectively .

 

  • Ectomorph

Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types

Image : Copyright: feedough / 123RF Stock Photo

Ectomorphs have a tall and slim built. These body type people are more resistant to weight gain due to the faster metabolism.   While ectomorphs have little body fat, more muscle, and small frame body composition, they often able to overeat but weight gain is negligible.    

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Mesomorph

Mesomorph

Mesomorphs look like athletes and have short limbs. They can easily lose and gain weight. Their bodies are flexible and immediately respond to the conditions that favor weight gain or weight loss.

  

  • Endomorph

endomorphs Endomorphs are generally round in shape and have a tendency to store fat easily. They have a type of metabolism which is not forgiving. This doesn’t mean they are destined to be overweight or obese. If you are an endomorph, you need to put some extra effort to shed those extra kilos through exercise or diet.

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Indian Diet plan For Ectomorph, Mesomorph and Endomorph Body Types

 

There are some interesting diet and exercise facts related to your body types. No matter what shape your body depicts, you still have plenty of food options to achieve your health goals. Keeping this in mind, check out the Indian diet Plan for Ectomorph, Mesomorph, and Endomorph body types population.

A.Nutrition Tips For Ectomorph Body Type

 

  • Ectomorphs must consume an adequate amount of calories and carbohydrates to maintain the naturally fast metabolism.
  • Ectomorphs should aim for small and frequent meals.
  • Make carbohydrates as your best friend and that too good quality such as complex carbohydrates. They are good for building muscle and don’t give a spike to your blood sugar levels.
  • Examples of complex carbohydrates are whole wheat bread, pasta, brown rice, lentils, beans, sweet potatoes, yam and green vegetables.

Indian Diet For Ectomorph Body Type

Breakfast Options

  • A glass of Banana +almond smoothie/date smoothie/
  • 1 bowl of paneer vegetable upma with a glass of buttermilk
  • Suji nuts porridge
  • Dalia porridge

Mid Morning

  • Handful of mix nuts (soaked almonds,cashew, 2 walnuts)

Lunch options

  • 3-4 Chapati+lentil (1 soup bowl)
  • brown rice (2 soup bowl) + sambhar (1 soup bowl )
  • Rice (2 soup bowls) + fish curry (100 gms )
  • Rasam ( 1 soup bowl) + mix veg ( 1 soup bowl)+ brown rice (2 soup bowl)
  • Jowar uttapam – 2  with dal chutney -2-3 tables spoon
  • solkadi – 1 glass with brown rice ( 2 soup bowl)

Mid Evening

  • kidney bean chaat (1 soup bowl)
  • Sprout chaat (1 soup bowl)
  • Yogurt plus fruits (1 soup bowl)
  • Trail mix (1 soup bowl)
  • Milkshakes  – (1 glass)
  • chicken grilled brown sandwich
  • stir fried pasta +yogurt mint dip

Dinner

  • Brown rice ( 2 soup bowl ) + chicken breast – 100 gms
  • sauteed veggies (1 medium bowl ) +chicken (100 gms) + Chapati – 2
  • sauteed veggies (1 medium bowl ) +soya curry (100 gms) + Chapati – 2

 

B. Nutrition Tips For Mesomorph Body Type

For mesomorph all the nutrients should be balanced which means carbohydrates, protein and fat should be evenly distributed throughout the day. Remember at the time of high- intensity workout, the intake of carbohydrate should be increased. On the other hand, for fat accumulation, control the portions in terms of carbs.

Indian Diet Plan For Mesomorph Body Type

Breakfast

  • Oatmeal 1 soup bowl+Fruits – 100 gms +Nuts-handful
  • Boiled egg-2  + Toast- 2
  • Oatmeal 1 soup bowl +curd – 1 medium bowl +Fruits – 100 gms
  • vegetable poha+a glass of milk
  • ragi porridge added with nuts+fruits

Mid Morning

  • Coconut water
  • Kokum juice
  • Any fruit
  • handful of roasted Sunflower seeds

Lunch

  • Akki roti -2 with tomato chutney- 2 table spoon
  • Rasam – 1 soup bowl + brown rice – 1 soup bowl + salad (unlimited)
  • Mix Veg Daliya Upama – 1.5 soup bowl + kadhi – 1 medium bowl
  • Mix veg khichadi – 1.5 soup bowl + curd  1 medium bowl

Evening Snack

  • Watermelon salad
  • Puffed rice with light seasoning
  • Trail mix
  • Home-made fruit yogurt
  • A bowl of beans (make it in a chaat form by adding chopped onions, tomatoes with light seasonings)

Dinner

  • Stir- fried chicken with vegetables (50 gms) + clear soup ( unlimited )
  • bowl of salad (dressing done with olive oil) +grilled fish (50 gm ) + sauteed veggies
  • Panner (50 gm) + tomatoes , zucchini , salad leaves , olives and jalapenos salad

 

C. Nutrition Tips For Endomorph Body Type

If fat loss is your aim, then keep a check on calorie intake(amount of calories consumption on day to day life). Include the high amount of protein and good fats on your food plate. Carbohydrates can be the part of your diet through fruits and vegetables. Options for good quality proteins are eggs, fish and chicken if non-vegetarian. For vegetarian, you can include fresh paneer, lentils, nuts, soy bean, milk and curd. Good fats such as nuts and seeds (almonds, chia seeds), olive oil, coconut oil and avocados(easily available in food stores )

Indian Diet plan For Endomorph Body type

Breakfast 

  • Egg omelete – 3 egg whites +1 toasted brown bread without butter
  • Idli -2 + Sambar – 1 soup bowl
  • Paneer toast – 2 slice brown bread  , 50 gms paneer with a glass of milk
  • Peanut butter sandwich – 2 slice brown bread

Mid Morning

  • Mix fruit salad
  • Handful of nuts
  • Coconut water
  • Lemonade water
  • Green tea with a fruit

Lunch

  • 1 bowl of Paneer curry OR Lentils  + Phulka – 2
  • Egg curry – 1 egg white  +brown rice – 1 soup bowl
  • Soya nuggets – 50 gms  + Phulka – 2 + curd
  • Jowar bhakri – 1  with sprout sabzi – 1 katori  and curd – 1 katori

Evening snack

  • 1 portion of fruit
  • Home-made soup without creamy dressing
  • 1 bowl of cucumber salad
  • Sprout salad with minimal dressing

Dinner

  • 1 Bowl of roasted mushroom salad(dressed with olive oil) + grilled chicken pieces ( 50 gms )
  • Sauteed veggies with grilled chicken and soup
  • Panner (50 gm) + tomatoes , zucchini , salad leaves , olives and jalapenos salad

We all know health and fitness world is a bit confusing if we didn’t get the correct explanation. But now it doesn’t have to be. As you are reading a report which might answer all your questions related to body types and sample Indian diet plan for ectomorph, mesomorph and endomorph body types. So eat, move and live better.

Therefore,this above mentioned Indian diet plan for Ectomorph, Mesomorph and Endomorph body types will definitely help you in shaping your body in a healthy way. Please free to share your feedback and opinions through a comment section. Till then be happy and listen to your body!

 

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

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Comments

  1. Samir

    December 25, 2020 at 10:43 pm

    Hi
    This article is very good. I am 37 years old and my body type is endomorph. I want to loss weight and build a muscle.please suggest the diet and exercise.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 27, 2020 at 3:47 pm

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Reply
  2. Bhavika Babani

    October 10, 2020 at 10:13 pm

    Thankyou for this helpful Diet plan , i had a confusion Can I include milk tea , because i Have it twice a day , and i am 68% Endomorf and 28% Mesomorf.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 10, 2020 at 10:54 pm

      you can have , just dont use sugar.

      Reply
  3. Saddam Khakwani

    September 2, 2020 at 8:49 pm

    The wonderful and amazing article is very helpful for me I read many articles about Weight Loss Tips For Endomorphs but your article is wonderful and readable

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 2, 2020 at 11:13 pm

      thank you saddam .. keep reading at dietburrp !

      Reply
  4. Riya Satija

    May 27, 2020 at 5:33 am

    Hi Payal
    Very good post.
    I am endomorph and have started your diet from last three days.I have noticed that i wake up in the middle of the night everyday and not able to sleep after that.I have been eating a lot of carbs before this diet plan and i think this is the reason that my body is suddenly starving in night.I feel good after having lunch as it includes 2 phulkas.I wanted check if i can swap the dinner with lunch and have those pulkas in dinner instead of lunch.This is way i think i will be able to have good night sleep.Please help.
    PS:I workout for an hour 5 to 6 times in a week.
    Regards
    Riya

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 27, 2020 at 7:43 am

      Hi Riya ,

      Thank you for reading at dietburrp. Yes what you are facing is a common carb withdrawal symptom. You can try having a glass of warm milk with a little ghee at bedtime. This will help. and if this doesn’t work , then you can shift the lunch menu for dinner.

      Reply
  5. Jhaspar

    November 13, 2018 at 10:44 am

    Hi, I am short but my BMI is 17.25 (unserweight) and I have a jelly-like six pack(only due to too little fat) and I generally have a small body frame so I think that my body type is a mixture of ectomorph and mesomorph. So what type of diet and fitness tips should I follow.

    Reply
    • Payal Banka

      November 23, 2018 at 5:07 pm

      Hi Jhasper ,

      check more closely for the signs , this will help you conclude your body tyoe

      Reply
  6. rishi

    February 13, 2018 at 12:35 pm

    Hi, this diet helps to lose weight first? and then do we need to maintain the weight? pls help.I’m an endomorph

    Reply
    • Payal Banka

      February 13, 2018 at 7:14 pm

      Hi Rishi , yes this is true in all cases , you first diet to lose weight , and then do a maintaininace diet to balance the weight . and make it a constant .

      Reply
  7. Sanjeev kumar Singh Sanjeev

    June 14, 2017 at 3:19 am

    My age is 32 and I am 51 kg with lean figure

    I am a bachelor so Plz guide me a easy diet plan to gain weight

    Reply
    • Payal Banka

      June 23, 2017 at 3:33 pm

      Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
      you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
      It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.

      Reply

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