Indian Diet Plan For Ectomorph, Mesomorph and Endomorph Body Types

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.    

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.

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!