Body Type Diet 101: The Ultimate Guide

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 you determine the best diet and exercise plan for you, some healthcare professionals argue. This is what’s called the body type diet.

Proponents of this plan say your body type can give you clues about your metabolism and hormones, and thus how well you process carbohydrates 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 CrossFit gym.

Some research suggests that each body type has 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.

If you’ve been eating a nutritious diet and exercising, you still 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, a celebrity trainer and the coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type with the health journalist Stacey Colino.

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.

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.

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 may not recognize yours right away. Lifestyle factors may 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. Here are some other clues, from Just Your Type, to identify your category.

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.

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. (To figure out your body type, take the quiz here.)

Ecto-Mesomorphs This body type is lean and muscular.

Ecto-Endomorphs This describes a person who is naturally thin but has gained weight due to lack of exercise and a poor diet.

Most of the foods recommended are whole, nutrient-dense sources of carbohydrates, protein, and healthy fats, and are similar for each diet. Where they differ is in their macronutrient ratios, with some foods considered better suited for certain body types. For instance, an endomorph probably wouldn’t eat oatmeal, because the thinking goes that this body type is better off eating fewer carbs. Instead, they’d opt for a protein-rich breakfast, such as eggs.

A 1-Day Sample Menu for Ectomorphs

In terms of macronutrients (carbs, protein, fat), Catudal suggests that 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

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, so you'll lose weight more effectively, says Catudal. The body type diet isn’t unhealthy, which is another plus, and importantly it may steer you away from more extreme diets that will, at best, not work, and at worst, backfire.

There’s still an eating prescription involved, though. Ectomorphs, for example, are thought to excel on a higher-carbohydrate eating 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 birth 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 that 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.

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, PhD, a certified strength and conditioning specialist and a 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 you set expectations appropriately.

Many experts say there isn’t 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 supposed healthier insulin function), she says, “in terms of body type, the only type that matters for your diet is whether you’re an apple or a pear.”

On this plan, apple types would be advised to limit grains and starchy carbs to help improve insulin sensitivity. This is true no matter how you’d describe yourself, 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, CSCS, 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.

In addition to food choices, the body type diet advises letting your somatotype guide you toward the ideal workout. One caveat: “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 things they love,” says Catudal.

Ectomorph You may find you gravitate toward endurance sports, like running, but that adding resistance training (such as weight lifting or body weight exercises) can help you build toned, lean muscles and lower your 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 of different 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.

Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type

By Phil Catudal, with Stacey Colino

This book shines at explaining the basics of body type diet and exercise with a kind and thoughtful tone. You’ll feel empowered to adopt habits that are right for your body without feeling as if you’re limited by your “type.”

What Is Eating for Your Body Type?

By Helen Kollias, PhD, and Ryan Andrews, RD, CSCS

Precision Nutrition is a company that certifies health and fitness professionals, and their experts are excellent resources for breaking down diet trends in an honest way. Andrews and Dr. Kollias offer tips on how to try a body type diet in a healthful, sustainable way.

How to Eat for Your Body Type, Ep. 135

Open Sky Fitness Podcast

Sometimes, it’s easier to listen while you learn, and this podcast is a good intro to body types and helps answer common questions, such as how can you gain muscle if you’re an ectomorph and how an endomorph can get stronger to stoke their metabolism.

How to Lose Weight Based on Your Body Type, Ep. 35

Jacked on the Beanstalk

If weight loss is your main goal with the body type diet, this podcast breaks down how calorie, protein, and fat intake goals vary for each body type. (That said, always consult with an RD for the most personalized calculations.)

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 do not agree across the board that the scientific data supports following this type of program. The upshot is that it is safe because it generally focuses on nutrient-rich whole foods, is balanced, and doesn’t eliminate any one food group.