What Is the Ectomorph Diet? Food List, Sample Menu, Benefits, More Everyday Health MenuNewslettersSearch Diet & Nutrition Ectomorph Diet Food List Sample Menu Benefits More By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: December 3, 2019Medically ReviewedLong and lean, ectomorphs' bodies tend to be tolerant of carbohydrates.iStock (2)If you’d categorize yourself as tall, thin, or lanky, you might be an ectomorph. It’s one of the three main body types (along with endomorph and mesomorph), which some experts say can provide the framework of your ideal diet and exercise plan. What Is an Ectomorph If you can handle a spaghetti or pizza dinner with no ill effects, you may be an ectomorph. That’s because these individuals tend to handle carbohydrates the best out of any body type, say proponents of the body type diet. “Ectomorphs naturally have a higher insulin sensitivity to process carbs,” says Phil Catudal, a personal trainer in Los Angeles and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. But ectomorphs lack in muscle mass, so they need to amp up their protein intake and combine it with a strength training plan, argue proponents of this approach. Catudal says the ideal diet for an ectomorph is one that is higher in carbs (45 percent of calories) and protein (35 percent of calories) and lower in fat (20 percent of calories). The Other Body Types Along with an ectomorph, the other two body types (also referred to as somatotypes) include mesomorph (someone who typically has a sporty, athletic, or muscular build) and endomorph (a larger boned person who is curvier or has more fat on their body). (1) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More How the Body Type Diet Works and How to Know if You' re an EctomorphYou may also categorize yourself as an ectomorph if you know you don’t gain weight easily. “These are the tall, thin people in the gym, and they’re often male. They’re trying to put on muscle and get stronger,” says Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto. Yet she’s quick to point out that it’s usually not a matter of your specific body type, but rather, it’s probably genetics. “We have genes that determine if you have a faster or slower metabolism,” she says. And it’s these metabolism-revving genes that are mostly responsible for a thin body frame. You might also find that you can (or could) “eat whatever you want” and not gain weight — something that sounds ideal in theory, but an unhealthy diet can have an effect on your health no matter what your weight or body mass index (BMI). RELATED: Do You Know Your Body Type? Ectomorph Hybrid Types Over time, says Catudal, ectomorphs can become one of the common hybrid types, an “ecto-endomorph,” characterized by long limbs but a bigger belly from a sedentary lifestyle and less than stellar eating habits.More on Body Fat Midlife Hormonal Changes Add Fat Subtract Lean Muscle Mass in WomenAs you age, that state of “skinny fat” — a term for people who are normal weight but have excess fat mass — can catch up to your long-term health, per the Mayo Clinic. (2) A study published in January 2018 in Clinical Interventions in Aging found that having low lean body mass (muscle) and excess fat was associated with a greater risk of developing cognitive problems. (3) Which Popular Diets May Work Best for Ectomorphs Lower-fat diets may feel like the stuff of the past, but they can work well for ectomorphs, including a vegan or vegetarian diet (that’s filled with plenty of plant-based proteins). One diet that Catudal recommends against is the very high fat and low-carb ketogenic (keto) diet, “Particularly if your goal is to lose belly fat, a keto diet may increase [physical] stress, which will just prompt your body to hold onto excess weight,” he says. Editor s Picks in Diet and Nutrition How Do You Tell the Difference Between Good and Bad Carbs Slim but Sedentary Risk of Prediabetes May Rise Low-Fat vs Low-Carb Diet Neither Is Better for Weight Loss Study Says Can Thin People Get Type 2 Diabetes Food List for an EctomorphEctomorphs tend to respond well to carbohydrates, so you can eat those freely. You’ll just want to choose healthy sources, including fiber-rich fruits, veggies, and whole grains. To optimize your health, reach for plenty of protein, including from lean animal sources and plants like nuts and seeds. Prioritizing protein (along with strength training) will help with your muscle-building efforts. Here are some of the foods you can eat on the ectomorph diet: Meat and FishChickenTurkeyWhite fish (cod, mah-mahi)Seafood (shrimp, scallops)EggsLean steak or beef DairyFat-free or low-fat yogurt or milk (keep to 1 serving a day) Fruits and VegetablesBerriesMangoOrangesApplesPearsBananaCauliflowerGreen beansBroccoliAsparagusBrussels sproutsSquash Nuts and SeedsAlmondsPistachiosPeanutsSunflower seedsPumpkin seeds Grains and Starchy VegetablesWhole-wheat breadOld-fashioned or steel-cut oatsBrown riceQuinoaFarroSweet potato 10 High-Antioxidant Foods That Prove Food Is Medicine Following a plant-based diet, which is high in fruits, veggies, nuts, and seeds, can help keep chronic disease at bay or even help manage your health condition. Here’s what to eat.Photolist A 7-Day Sample Menu for the Ectomorph Body Type Day 1Breakfast Old-fashioned or steel-cut oatmeal topped with strawberries and walnuts Snack Hard-boiled egg and soy milk latte Lunch Mediterranean quinoa salad with chopped veggies and olive oil Snack Apple and almonds Dinner Turkey and mango tacos wrapped in lettuce leaves served with a side of black beans Day 2 Breakfast Smoothie made with fruit, almond milk, and protein powder Snack Trail mix made with nuts and dried fruit Lunch Avocado toast topped with a fried egg, side salad Snack Carrots and black bean dip Dinner Sliced flank steak fajitas with onions and peppers wrapped in sprouted whole-grain tortillas Day 3 Breakfast Sweet potato toast topped with a thin smear of nut butter and turkey bacon Snack Pear with mixed nuts Lunch Bean and veggie burger served on a whole-grain bun, side of steamed broccoli Snack Protein bar Dinner Grilled chicken, sautéed kale, tomato and cucumber salad, side of farroMore on Healthy Eating The 14 Healthiest Salad Greens Day 4Breakfast Whole-grain toast with fat-free or low-fat Greek yogurt and a sliced pear Snack Protein bar Lunch Mixed greens salad with chopped vegetables, roasted turkey, and vinaigrette Snack Apple and a slice of cheese Dinner Chicken and mushroom stir-fry over brown rice Day 5 Breakfast Slice of veggie frittata with roasted sweet potatoes Snack Banana with almond butter Lunch Tuna mashed with avocado on whole grain crackers, side salad Snack Protein bar Dinner Quinoa bake made with tomato sauce, mixed vegetables, and chicken Day 6 Breakfast Fat-free or low-free Greek yogurt parfait with chopped apples, walnuts, whole-grain cereal, and cinnamon Snack Small smoothie with protein powder Lunch Turkey chili and a side salad with vinaigrette Snack Sliced veggies dipped in homemade guacamole Dinner Grilled shrimp and vegetables kabobs on a bed of quinoa Day 7 Breakfast Overnight oats made with fat-free or low-fat yogurt, almond milk, and topped with raspberries Snack Hard-boiled egg, piece of fruit Lunch Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, baby carrots on the side Snack Broccoli dipped in hummus Dinner Roasted cod, Brussels sprouts, baked sweet potato Most Popular in Diet and Nutrition How to Follow the Mediterranean Diet A Complete Keto Diet Food List and 7-Day Sample Menu Is the 3-Day Military Diet Safe and Effective for Weight Loss 8 Foods High in Magnesium Advantages of the Ectomorph DietCompared to the eating plans for mesomorphs and endomorphs, the ectomorph diet is higher in carbs. So if you’re averse to low-carb diets, you may find this eating plan meshes well with your tastes — and that’s great, so long as you eat carbs in moderation. Thanks to your higher metabolism and body’s ability to process carbs, you’re likely able to eat carb-heavy dishes, like pasta, without as much risk as the other body types, says Catudal. Yet as the ectomorph diet advises, by increasing the amount of protein you eat per day and combining it with weight training recommendations (below), you’ll stimulate your body to build more muscle. The benefit of this is that not only does an increase in muscle mass boost your metabolism, as Harvard Health Publishing notes, but it can also protect your bones as you age. (4) As research published in April 2019 in the International Journal of Environmental Research and Public Health noted, losing muscle mass was linked to 2.5-fold greater odds of osteoporosis. (5) 8 Energizing High-Protein Snacks To increase your protein intake, reach for one of these protein-rich foods that you can enjoy on the go.Photolist Disadvantages of the Ectomorph DietYou’ll need to make sure you’re eating enough protein (100 to 150 grams per day) in order to build muscle and tone up, says Catudal. And, it may feel counterintuitive to snack on tuna or hardboiled eggs in the afternoon if your go-to before was crackers or an apple. That said, if you’re a hybrid ectomorph and are carrying excess fat around your waist, Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California, would not recommend a higher carb diet for you. “Many patients who have been thin their whole lives gain weight in their belly,” she says. In that case, limiting high-starch choices like pasta and bread in favor of sweet potatoes, oats, and beans may be advised, according to the thinking behind the body type diet. “The good news,” she suggests, “is that this body tends to respond very quickly to cutting carbs and they can lose weight efficiently,” she says. Still, keep in mind that there’s no one perfect diet for everyone. And if weight loss is what you’re after, another diet plan, such as one that limits calories instead of carbs, can help you reach your goal, as a study published in July 2019 in The Lancet noted. (6) Furthermore, the body type diet does not have rigorous scientific research supporting its use; therefore, there’s no proof it will result in weight loss or any health benefits. More Eating Approaches Like the Body Type DietAtkins DietCabbage Soup DietDASH DietIntermittent FastingKetogenic DietMediterranean DietMIND DietPaleo Diet Ectomorph Workout Which Exercises Are Best for This Body Type “The rule for ectomorphs is weight lifting,” says Catudal. That may feel counterintuitive to what you naturally gravitate toward, though. As the thinking goes, “Ectomorphs are the type of people who have long bones and more type 1 muscle fibers, slow-twitch muscle fibers, that are primed more for endurance training,” says Marta Montenegro, CSCS, a specialist in fitness nutrition in Miami. (7) If you love to run or bike — two classic endurance activities — you should absolutely continue in your sport.More on Exercise Benefits 9 Tricks to Help You Start Working Out and Stick With ItThat said, it’s essential to focus on strength training as well. Catudal suggests leaning into your desire for cardio, but pairing it with body weight movements. Perform circuit workouts (such as pushups, squats, or jumping jacks) twice a week along with weight workouts that use dumbbells or machines (using a challenging weight) three times a week, he recommends. Resources for Following an Ectomorph DietJust Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type, by Phil Catudal with Stacey Colino“What is Eating For Your Body Type?” by Ryan Andrews, MS, RD, Precision NutritionHow to Eat for Your Body Type, Open Sky Fitness PodcastHow to Lose Weight Based on Your Body Type, Jacked on the Beanstalk Podcast“Are You an Apple or a Pear? How to Eat for Specific Body Types,” American Council on Exercise. A Complete Guide to a Plant-Based Diet Ectomorphs (and any body type, for that matter) would be wise to add more plants to their plate. Here’s how to adopt this eating style, which research show can help manage or prevent chronic disease, and help you reach or maintain a healthy weight.Article A Final Word on Following an Ectomorph DietEctomorphs, being long and lean and having generally high metabolisms, may have found that their tendency to “eat what they want” has caught up with them in the form of belly fat, which can increase the risk of metabolic disease, as Harvard Health Publishing points out. (8) Proponents of the body-type philosophy argue that a diet that pairs your natural love for carbohydrates with nutrient-rich whole grains and starchy vegetables, plus ample protein and a strength training regimen, can help you slim down and tone up. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Somatotypes. Harvard Catalyst.Mayo Clinic Minute: Why Skinny Doesn’t Always Mean Heart-Healthy. Mayo Clinic. February 2017.Tolea MI, Chrisphonte S, Galvin JE. Sarcopenic Obesity and Cognitive Performance. Clinical Interventions in Aging. February 2018.The Truth About Metabolism. Harvard Health Publishing. April 2018.Taniguchi Y, Makizako H, Kiyama R. The Association Between Osteoporosis and Grip Strength and Skeletal Muscle Mass in Community-Dwelling Older Women. International Journal of Environmental Research and Public Health. April 2019.Kraus WE, Bhapkar M, Huffman KM, et al. 2 Years of Calorie Restriction and Cardiometabolic Risk (CALERIE): Exploratory Outcomes of a Multicentre, Phase 2, Randomized Controlled Trial. The Lancet Diabetes & Endocrinology. July 2019.Muscle Fiber Types: Fast-Twitch vs. Slow-Twitch. American Council on Exercise. October 2015.Abdominal Fat and What to Do About It. Harvard Health Publishing. 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