Besides leading an active lifestyle and working out at least 3 days per week, our diet plays a big part in defining our body too. A survey has shown that 57% of Singaporeans are getting on a diet by limiting their fats, sugar and meat intake. Although getting yourself hooked to a popular healthy diet is good, you should keep in mind that it may not be suitable or the most effective for you.
According to Timothy Caulfield, a research director of the Health Law Institute at the University of Alberta in Canada, celebrities have a massive cultural footprint and people are more inclined to listen to their advice rather than seeking professional opinions. He stated that people follow celebrities’ diet regime because they feel closer and more relatable to the celebrities. However, truth be told that there is no such thing as a “one size fits all” diet regime as everyone has a different body type.
What is my body type?
If you are keen on getting on a healthy diet, start off by figuring out your body type. From there, you can determine which diet style suits you best.
Ectomorph Body Type
Don’t we all have that one friend who eats a lot (especially carbs) but they always manage to stay in shape? This is simply because they belong to the ectomorph body type group. People with this body type usually have a long and lean body, delicate frame, fast metabolism and have a body similar to that of a marathon runner, but they will find it difficult to gain muscle and fat. Since they have a higher insulin sensitivity to process carbs, they can easily get away with eating a lot of it. However, they lack muscle mass so they will need to amp up their protein intake and include some bench press workout (or any other compound movement exercises).
The best diet for those with an ectomorph body type is 45% carbohydrate, 35% protein and 20% fat. If they are looking to gain weight, it is best to increase the calories intake and ditch food with low calories.
Mesomorph Body Type
People with a mesomorph build stand in between those with ectomorph and endomorph body types as they have lean yet well-defined muscles. They have a natural athletics body and can easily build muscles and lose fat. Which is why those with a mesomorph body type do not have to go crazy with their diets and exercises. The best workout for them is an aerobic workout that can help pump their blood and get their heart rate up.
Endomorph Body Type
Those with endomorph body type have more fat than muscle and they store both muscle and fat in the lower part of their bodies. They usually have a stocky build, wider body and slower metabolism. However, people with endomorph build have the best strength advantage out of the three body types, which is why it is difficult for them to stay lean. In order to lose fat, intense aerobic and muscle-building exercises will be most effective.
Endomorphs require a stricter diet compared to the other two. With a 40% protein, 40% fat and 20% carbohydrate intake, they should aim for 1,300 to 1,500 calories per day. Endomorphs should also avoid simple carbs such as white bread and focus on the more complex carbohydrates to help keep them full.
Do note, however, that you can also have a combination of two body types and share characteristics from both. The best way to know which workout routine or diet plan is suitable for you is by determining which body type you have and do more research on what you should and shouldn’t consume in order to get your ideal body weight.
Disclaimer: If you have any pre-existing health conditions, please consult with your doctor or a certified dietician before following any of these diets.