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.
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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
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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
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 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!
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
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.
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.
Hi Jhasper ,
check more closely for the signs , this will help you conclude your body tyoe
Hi, this diet helps to lose weight first? and then do we need to maintain the weight? pls help.I’m an endomorph
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 .
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
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.