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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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Increasing your metabolism is the key to weight loss. Top 10 foods to boost the metabolism. How to boost Metabolism? Top 10 foods that improve metabolism for weight loss. Is it possible to boost metabolism for weight loss? Signs that show you have a slow metabolism and much more are in this article. Eating fewer calories, increasing daily activity, sound sleep, and stress-free life initiates our weight loss journey. The basic principle for weight loss is to burn more calories than you consume. This negative energy balance pushes your body to use up stored fats as fuel. The more calories you burn, the more weight you lose. How to Boost Metabolism? Each and every activity that you perform utilizes calories. Similarly, you burn calories when you digest food. When you digest food, it releases energy in form of heat. This is known as the thermogenic effect of food. This thermogenic effect leads to an increase in metabolism and in turn you tend to burn more calories. The higher the thermogenic effect, the more calories you burn, and it results in more weight loss. Hence, foods that have high thermogenic energy play a vital role in weight loss. Hence, if you are worried about how to boost your metabolism, then let us see the top 10 foods that boost metabolism for weight Loss. Top 10 Foods That Boost Metabolism for Weight Loss Protein-rich foods: Lean meat, egg, fish, poultry, dairy, soy, legumes, and lentils are protein-rich foods. These proteins need more energy to get digested and have a high thermogenic effect, thus helping in increasing the body’s metabolism. Proteins have the highest thermogenic effect compared to cereals and fats. These high-protein diets also prevent any weight loss plateau as they prevent a drop in the body’s metabolism. The protein in the food helps to keep you full for longer and prevent binge eating in the next meal. Oats: Oats are a very healthy option for breakfast. Oats are rich in fiber and beta-glucan. These properties help in high satiation, reduction in cholesterol, and aids in weight loss. Oats require a high energy supply for their digestion, thus, it is the best option to kick-start your day. Consuming oats in the morning keeps your metabolism high throughout the day. Methi seeds: A weight loss diet is incomplete without methi seeds. These seeds are an integral part of Indian cooking too. Methi seeds are rich in galactomannan, which is a water-soluble fiber. Always consume methi seeds early in the morning that are soaked overnight. The fiber is water soluble, which helps in boosting the metabolism, reduces the appetite, and has a high satiation value. Green tea: Green tea contains flavonoids namely epigallocatechin gallate and caffeine. These substances tend to increase the metabolic rate of the body. You need a minimum of three to five cups of green tea a day to get desired effects. Oxidative stress makes the metabolism sluggish. Green tea is also rich in antioxidants that keep stress hormones in check and thereby reduce inflammation and oxidative stress. Cinnamon: Cinnamon is not just the spice that adds a sweet nutty flavor to your foods but also helps in weight loss. Every Indian spice has its own importance. Cinnamon is said to increase your body’s metabolism, prevents blockage in arteries, and maintain skin integrity. On an empty stomach, you can consume ¼ th teaspoon cinnamon powder with 1 cup lukewarm water early in the morning. It also corrects insulin sensitivity and helps to maintain blood sugars. Dark green leafy vegetables: Dark green leafy vegetables are high in iron and magnesium. Iron helps to boost metabolism and magnesium is involved in majority of the processes in the body. Consume at least 2 – 3 servings of dark green leafy vegetables daily. Dark green leafy vegetables are also high in oxalates. It is advisable to consume it in cooked form and add lemon juice for maximum benefits. Chilli Peppers: Chilli peppers contain a substance called capsaicin which is observed to boost body’s metabolism. Capsaicin when eaten increases the rate of metabolism by increasing the body’s temperature. As less as 1 jalapeno can also give that jump start to the metabolism. Chilli pepper containing foods makes you eat less and aids in additional weight loss. The fuel that chilli peppers use is mainly by breaking down fats. Water: For weight loss we concentrate so much on food that we tend to forget that water is also very important. Drinking less water leads to dehydration. With dehydration, fats become the last source of fuel utilized for fuel. Water boosts the metabolism by almost 30 – 35%. Cold water when consume tends to use more calories to get digested as it is first brought to the body’s temperature and then absorbed. The only issue with water is that it increases the metabolism for a very short span of time. Thus, it is important to sip on your water as often as possible. Selenium rich foods: Iron and selenium work parallel in the body. Selenium and iron balance the thyroid hormone. Thyroid hormone is one of the hormones that regulate the body’s metabolism. Selenium deficiency might lead to hypothyroidism and lower the body’s metabolism. Include selenium rich foods in your diet like seafood, legumes, nuts and seeds. Ginger: Ginger powder if consumed with warm water helps to boost body’s metabolism. Even fresh ginger concoction helps in weight loss and manages blood sugar levels. Ginger has high thermogenic effect. Ginger water when consumed just before meals helps to burn more calories than you consume. Ginger helps to increase the satiation of the food and prevent overeating during the meals. You can try adding lemon juice in ginger tea or add ginger in green tea for its benefits. Too much of ginger might cause hyper acidity, thus do not consume more than 2 – 4 gms on a day. Eating healthy diet is an art. Smartly selecting foods that lead to weight loss will help to avoid the weight loss plateaus. Regular consumption of foods that increase our metabolism aids in weight loss and also maintains the target weight. Always remember to consult a professional before starting any new diet or changing the eating habits.

Indian High Protein Low Carb Food Chart For Weight Loss

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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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