Without judgment, look into the mirror. What do you see? Do you see long, lanky limbs? Wide hips and a bit of belly? A sporty, muscular body? Knowing where you fit in (or if a single body “type” doesn’t describe you) could help determine the best diet and exercise plan for you, some healthcare professionals argue. This is what’s called the body type diet.
What Is Eating for Your Body Type?
Proponents of this plan say your body type can give you clues about your metabolism and hormones, and thus how well you process carbohydrate3s, and how much protein you need. Not to mention, it may tell you whether you’d be your healthiest, most energized version of yourself by, say, signing up for that 5K you’ve been eyeing or opting instead for strength training at your local gym. There is some research to suggest that each body type does share certain characteristics in terms of weight, fat, and muscle — but there’s less data to support the dietary and exercise recommendations, so don’t expect this to be a magic bullet.
How Does the Body Type Diet Work?
If you’ve been eating well and exercising, you may not be getting the results you’re looking for. “Many people are exercising for the first time ever and eating cleaner than ever, but they’re still doing the wrong thing for their body,” says Phil Catudal, celebrity trainer and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type with health journalist Stacey Colino.
The idea that everyone has a body type comes from William Herbert Sheldon, MD, PhD, the late psychologist who developed what are called “somatotypes” in the 1940s. “He was trying to explain personality types based on one’s physiological structure,” says Catudal. Problem is, linking personality traits with body type gets problematic (and drowns in bias and stigma) quickly. “He stumbled upon something great with body types, but the personality stuff is a disconnect,” he says.
When it comes to your body, Catudal says there are common elements among body types that suggests how much muscle or fat you tend to have, as well as how fast or slow your metabolism may be, and thus how easy or difficult it may be for you to lose weight.
Yet there isn’t a ton of research on how a person’s somatotype might better inform their diet and exercise habits. There is, however, a little on body composition differences. One small, past study in the American Journal of Human Biology looked at 63 men ages 18 to 40. They found that those whose bodies were long and lean indeed had less body fat, weighed less, and had less lean body mass compared with those with curvy or hourglass figures.
A more recent paper, published in October 2017 in Anthropoligical Review by Polish researchers, analyzed three-day food diaries of nearly 150 women over age 57. They concluded that somatotype was related to factors like dieting, physical activity, weight cycling, body mass index (BMI), and even disease status. Those with curvy figures had greater diastolic blood pressure compared with lean and lanky participants, as well as those who had an hourglass figure. Women who were lean and lanky were also more likely to be underweight. Interestingly, when researchers looked at their dietary intake, curvy individuals consumed more protein and those who were lean consumed the least.
But Catudal says that finding your dominant body type (because you can be a mix of two) can help guide you toward healthy habits that will work best for your body and help you form more realistic goals. “If you’re doing the same thing as someone else who doesn’t have your same body structure, you won’t get the same results. It helps to realign your expectations with what is possible for you,” he says.
The Body Types and How to Know Your Type
There are three main body types, says Catudal. Daily exercise, diet habits, and even metabolic changes by way of pregnancy and menopause can skew your body type, so you might not recognize what yours is right away. Lifestyle factors could have also changed your body, so that you now are more of a hybrid type.
If you’re unclear about where yours falls, one clue to your body’s more natural metabolic state is what your body looked like when you were a late teen or in your early twenties, says Catudal. Next, here are some clues, from Just Your Type, to identify where you fall:
Ectomorph Thin, long, and lanky. You have a smaller bone structure with shoulders that tend to be narrower than your hips. Over the years, you may also notice you have trouble gaining weight. This type can typically handle more carbohydrates.
Mesomorph You’re more muscle-dominant with an hourglass figure and medium frame.
Endomorph You have more body fat. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs. An endomorph may be more prone to insulin resistance, and therefore need to watch their carbohydrate intake. Insulin resistance happens when cells can’t effectively take glucose from your blood and your pancreas compensates by ramping up insulin production, and it is the hallmark of type 2 diabetes.
That said, “many people misclassify their body type,” says Catudal. His book includes a quiz to help you identify if you fit neatly into one of the three main types, above, or a hybrid type, described below.
Ecto-Mesomorphs This body type is lean and muscular.
Meso-Endomorphs This means strong but the muscles aren’t well defined, like a football player.
Ecto-Endomorphs The “skinny fat” person who is naturally thin but has gained weight due to lack of exercise and a poor diet.
What to Eat Based on Your Body Type
Most of the foods recommended are whole, nutrient-dense sources of carbohydrates, protein, and healthy fats, and are similar for each diet. Where they most differ is their macronutrient ratios, though some foods may be better suited for certain body types. For instance, an endomorph probably wouldn’t eat oatmeal because the thinking goes that this body type is best off eating fewer carbs. Instead, they’d opt for a protein-rich breakfast, such as eggs..
Sample Menus for Each Body Type
A 1-Day Sample Menu for Ectomorphs
In terms of macronutrient (carbs, protein, fat) breakdown, Catudal suggests ectomorphs eat a 45-35-20 split of carbohydrates, protein, and fat. This means you’ll be eating a moderate protein, lower fat, and higher carbohydrate diet compared with the other diets.
Breakfast Oatmeal with fruit and nuts
Snack Protein shake
Lunch Salad with a variety of chopped veggies, topped with chicken and vinaigrette
Snack Apple and almonds
Dinner Grilled shrimp and broccoli over quinoa
A 1-Day Sample Menu for Mesomorphs
A mesomorph will aim to divide their calories fairly evenly between the macronutrients, Catudal says.
Breakfast Toast with scrambled eggs
Snack Protein bar and fruit
Lunch Salad with mixed chopped veggies, chickpeas, and your choice of dressing
Snack Veggies and hummus
Dinner Chicken breast, roasted veggies, sweet potato
A 1-Day Sample Menu for Endomorphs
The endomorph will want to stick with a 20-40-40 split of calories between carbohydrates, protein, and fat in order to shed body fat, says Catudal. (Read: High protein, lower in carbs.) Consume grains with lunch or dinner, depending on the time of your workout, he advises.
Breakfast Eggs and spinach
Snack Protein bar
Lunch Roasted turkey lettuce wraps
Snack Veggies and hummus
Dinner Chicken with zucchini noodles and quinoa
Possible Advantages of Following a Body Type Diet
Learning about your somatotype and where you fall can help you determine the nutrient intake that will fuel your body best, and, if it’s your goal, to lose weight most effectively, says Catudal. It can also sway you away from more extreme diets that will, at best, not work, and at worst, backfire. Ectomorphs, for example, excel on a higher-carbohydrate plan, so an extremely low-carb keto diet may set them up for failure. It’s one reason why the latest diet isn’t guaranteed to give you the same results as your friend who tried the same plan.
You’ll also get a reality check on your goals. Though anyone can give their born body type a dramatic shift, it depends on how much time and effort you’re looking to put in, says Catudal. You may be striving for defined abs now, but it may not be right for your body — and that’s okay. Despite what popular culture may have you believe, there’s no “perfect” diet, and improving your health is what matters here.
Another benefit to working with your body type is that it can help you “understand how to maximize your potential and not get frustrated by your limitations,” says Marta Montenegro, a certified strength and conditioning specialist and specialist in fitness nutrition in Miami. For instance, endomorphs tend to have a more difficult time losing weight. Knowing this ahead of time can help prime you to put in the work needed or tweak your diet accordingly (by reducing carbs), she says. There is often a lot of frustration involved in weight loss, and knowing your body type can help set expectations appropriately.
Disadvantages of the Body Type Diet
Many experts disagree that there is enough data to support a body type diet. “There’s just no research out there on using your somatotype to define your diet,” says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California. While it may point to how easily you can lose weight (naturally thin ectomorphs and more muscular mesomorphs will likely have an easier time because of their healthier supposed insulin function), she says, “in terms of body type, the only type that matters for your diet is whether you’re an apple versus pear.”
“Pears” have a smaller waist compared with their larger hips and thighs. “Apples” have a larger midsection — defined as a waistline of more than 35 inches for women and 40 inches for men — which is associated with a greater risk of metabolic syndrome, according to the American Heart Association. “When you carry weight around your belly, you’re likely less responsive to insulin compared with someone who carries weight more diffusely throughout their body,” says Dr. Jampolis.
On this plan, apples would be advised to limit grains and starchy carbs to help improve insulin sensitivity. This is true whether you’d describe yourself with any body type, she says, adding that even ectomorphs who have a bigger belly are at risk for health problems.
Also consider that many people don’t fit into a neat little organization system of body types, says Nanci Guest, PhD, RD, a nutritional scientist, genetic researcher, and personal trainer in Toronto. “People exist in between each one of the body types — we come in every shape out there. There are so many exceptions to the rule [of who fits into what somatotype] that after that, this isn’t a rule anymore,” she says.
Dr. Guest also notes that there isn’t enough science to suggest that you can exercise for your type. “We don’t know if you should do the opposite [of your strengths] to balance yourself out or do what you’re good at to capitalize on your abilities. It’s not yet clear how to train people based on their body type,” she says.
How to Work Out Based on Your Specific Body Type
In addition to food choices, a body type diet also advises letting your somatotype guide you toward the ideal workout for you. One caveat, though: “This doesn’t mean you should limit yourself. These may be the things that you’re good at, but we don’t want to stop people from doing the things they love,” says Catudal.
Ectomorph You may find you gravitate toward endurance sports, like running, but adding resistance training (such as weight lifting or body weight exercises) can help you build toned, lean muscles and lower injury risk. High intensity interval training (HIIT) is effective because it trains both your anaerobic and aerobic cardio systems, as well as building strength and muscle.
Mesomorph You tend to build muscle easily, and sports that require quick bursts of strength and power (like soccer or hockey) tend to come easy. But it’s also easy for you to hit fitness plateaus. Keep in mind that varying your workouts, doing workouts that vary in intensity (like HIIT training, sprints, or kickboxing), and changing your workout routine every few months can all help to avoid those plateaus and keep you in your best shape, Catudal says.
Endomorph Adding HIIT workouts to your training routine once stamina and endurance increase is a great way to stimulate extra fat burning that continues even after your workouts.
Should You Follow a Body Type Diet?
If you’re looking for a new way to approach a diet and exercise program, following your somatotype may be a way to maximize your body’s strengths and correct any weaknesses. That said, experts across the board do not agree that the scientific data supports following this type of program. The upshot is that it is safe, as it generally focuses on nutrient-rich whole foods, is balanced, and doesn’t eliminate any one food group.
Written by Jessica Migala/Medically Reviewed by Kelly Kennedy, RD
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