Getting to know your body type can help you fine-tune your diet and reach your health and fitness goals. Identifying your body type reveals more than just what physical category your body falls into, it can also tell what fitness activities will be best for improving your body composition. It’s important to know that most people don’t fit perfectly into one body type, but make up different aspects of each. There are three body types: ectomorphs, endomorphs and mesomorphs.

Ectomorphs:
Ectomorphs typically have a thin appearance, small joints and a fast metabolism. They can get full easily and often have a hard time putting on weight or muscle.

Diet Recommendations:
Ectomorphs can benefit from moderate protein, higher carbohydrates and lower fat. Using the hand portion sizes, here are portion recommendations for ectomorphs.

Meals:
MEN
2 palms lean protein
2 fists vegetables
3 cupped hands complex carbohydrates (like grains, beans, fruits and vegetables)
1 thumb fat

Snacks:
1 cupped hand complex carbohydrates
1 palm protein or 1 thumb fat

WOMEN
1 palm lean protein
1 fist vegetables
2 cupped hands complex carbohydrates
½ thumb fat

Snacks:
½ cupped hand complex carbohydrates
½ palm protein or ½ thumb fat

Training Tips:
Ectomorphs can benefit by training with less repetitions of an exercise but heavier weights, longer recovery time between sets (to compensate for the heavier weight) and short intervals of high-intensity training instead of long cardio workouts.

Endomorphs:
Endomorphs typically have a higher fat accumulation, larger joints and a slower metabolism. They are frequently hungry, have low muscle definition, fatigue easily and have a hard time losing weight.

Diet Recommendations:
Endomorphs can benefit from higher protein and fat with smaller amounts of controlled carbohydrates. Here are portion recommendations for endomorphs.

Meals:
MEN
2 palms lean protein
2 fists vegetables
1 cupped hand complex carbohydrates
3 thumbs fat

Snacks:
1 palm protein or 2 thumbs fat

WOMEN
1 palm lean protein
1 fist vegetables
½ cupped hand complex carbohydrates
2 thumbs fat

Snacks:
1 palm protein or 1 thumb fat

Training Tips:
Endomorphs can benefit by training with the recommended repetitions of an exercise but heavier weights, shorter recovery time between sets and short intervals of high intensity training in addition to full cardio workouts.

Mesomorphs:
Mesomorphs typically have a symmetrical appearance, low body fat and seem to burn fat easily. They have an athletic frame, often a flat stomach and can put on muscle easily.

Diet Recommendations:
Mesomorphs can benefit from a mixed diet with a good balance of protein, carbohydrates and fats. Here are portion recommendations for mesomorphs.

Meals:
MEN
2 palms lean protein
2 fists vegetables
2 cupped hands complex carbohydrates
2 thumbs fat

Snacks:
1 palm lean protein or 2 thumbs fat

WOMEN
1 palm lean protein
1 fist vegetables
1 cupped hand complex carbohydrates
1 thumb fat

Snacks:
1 palm lean protein or 1 thumb fat
½ cupped hand complex carbs

Training Tips:
Mesomorphs can benefit by training with a moderate amount of repetitions and recovery time in addition to a healthy mix of cardiovascular exercises.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon