Lunch Mixed greens salad with chopped vegetables, roasted turkey, and vinaigretteĭinner Chicken and mushroom stir-fry over brown rice Day 5īreakfast Slice of veggie frittata with roasted sweet potatoes Lunch Bean and veggie burger served on a whole-grain bun, side of steamed broccoliĭinner Grilled chicken, sautéed kale, tomato and cucumber salad, side of farro Day 4īreakfast Whole-grain toast with fat-free or low-fat Greek yogurt and a sliced pear Lunch Avocado toast topped with a fried egg, side saladĭinner Sliced flank steak fajitas with onions and peppers wrapped in sprouted whole-grain tortillas Day 3īreakfast Sweet potato toast topped with a thin smear of nut butter and turkey bacon Snack Trail mix made with nuts and dried fruit Lunch Mediterranean quinoa salad with chopped veggies and olive oilĭinner Turkey and mango tacos wrapped in lettuce leaves served with a side of black beans Day 2īreakfast Smoothie made with fruit, almond milk, and protein powder Fat-free or low-fat yogurt or milk (keep to 1 serving a day)īreakfast Old-fashioned or steel-cut oatmeal topped with strawberries and walnuts.Here are some of the foods you can eat on the ectomorph diet: Meat and Fish Prioritizing protein (along with strength training) will help with your muscle-building efforts. To optimize your health, reach for plenty of protein, including from lean animal sources and plants like nuts and seeds. You’ll just want to choose healthy sources, including fiber-rich fruits, veggies, and whole grains. ( 3)Įctomorphs tend to respond well to carbohydrates, so you can eat those freely. ( 2) A study from 2018 found that having low lean body mass (muscle) and excess fat was associated with a greater risk of developing cognitive problems. 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.Īs 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. You might also find that you can “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 your weight or body mass index (BMI). And it’s these metabolism-revving genes that are mostly responsible for a thin body frame. “We have genes that determine if you have a faster or slower metabolism,” she says. 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. They’re trying to put on muscle and get stronger,” says Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto. “These are the tall, thin people in the gym, and they’re often male. You may also categorize yourself as an ectomorph if you know you don’t gain weight easily. The Other Body TypesĪlong 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). 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). “Ectomorphs naturally have a higher insulin sensitivity to process carbs,” says Phil Catudal, a personal trainer and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type.īut ectomorphs lack muscle mass, so they need to amp up their protein intake and combine it with a strength training plan, argue proponents of this approach. That’s because these individuals tend to handle carbohydrates the best out of any body type, say proponents of the body type diet. If you can handle a spaghetti or pizza dinner with no ill effects, you may 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. If you’d categorize yourself as tall, thin, or lanky, you might be an ectomorph.
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