Ectomorfo, Mesomorfo y Endomorfo

Every human being has a body shape that is produced from genetics and other factors.

We are all built differently and everyone can follow a diet to lose weight or gain weight at their own pace.

Trying to maintain a diet to lose weight and the rules of a weight loss program is the most important and difficult part when we want to lose weight.

Before starting any diet to lose weight, it is important to know about the constitution of each type of body, or rather to know what your body type is, the general categories and the variety of shapes and sizes that come with them, such as metabolism, training bone mass, muscle mass, the tendency to accumulate fat and the potential for each of us to lose extra pounds.

It is very important to know the 3 basic body types in order to better adjust a diet to lose weight, your training regimen and your nutrition.

There are many types of diets for weight loss such as diet Rina , Dukan diet or Mediterranean diet but how do you know which diet is best suited to your body? It is known that not all of us respond equally to the same type of diet, and this is caused by metabolic individuality.

You can take the constituent type or the genetic biotype as a calculation element. But for this you must clearly establish which genetic biotype you belong to. There are 3 global biotypes:  

Ectomorfo 7-1-1, Mesomorfo 1-7-1, Endomorfo 1-1-7

Each of the three somatic types has its good points, but some also have bad points, and so you have to take into account all the strengths and weaknesses when it comes to dieting and training.

How can I find out my body type and what diet to lose weight to follow? 

By simply reading the characteristics of an ectomorph , mesomorph, and endomorph , you should already have an idea of ​​what you are. Now, you just have to ask yourself a few questions:

Grasp the wrist of one hand with the other hand encircling it between the thumb and the middle finger of the other hand.

  1. If the thumb and middle finger touch when you grab your wrist with your other hand, it means that it has a large bone structure (Endomorph)
  2. barely touching – has average bone structure (Mesomorph)
  3. if they overlap – has small bone structure (Ectomorph)

Do the fingers overlap, do I just touch, or is there space between the finger and the thumb?

Are my shoulders wider than my hips? If so, you could be a mesomorph or an ectomorph.

Is my waist sharp? If yes, you could be a mesomorph.

Are my hands and feet small for my size? Or are they big?

Endomorphs tend to have small hands and feet, while ectomorphs have larger and longer limbs.

Are the bones in my face noticeable? Or is my face smooth and round?

Are your forearms small, average, or large? Again, small leans towards ectomorph and so on.

By answering these questions, you can tell with sufficient precision in which direction you are leaning.

For example, if you have average bone structure, shoulders wider than hips, but have a very large belly, you may fit the Mesomorph-endomorph or, when you are relatively tall, with small and weak bone structure and few muscles, you are ectomorph.

What is Ectomorph?

Ectomorph is the weak biotype, with a delicate body constitution, a slender and flexible person.

It has underdeveloped muscles compared to the length of the limbs, but defined, a weak and flat chest, and an ovoid face. Although ectomorphs are slim, they are well defined from a muscular point of view, but they have enormous difficulties gaining body weight.

What are the characteristics of an ectomorph?

  • Slim constitution
  • fast metabolism
  • Narrow chest
  • Thin bones
  • Small ass
  • Low fat
  • Long limbs
  • Low appetite
  • Build hard muscles
  • Gain weight and muscle with great difficulty and lose muscle easily
  • Hyperactive

Other characteristics of an ectomorph include having a delicate stature, especially in women. Ectomorphic types also have trouble with temperature regulation due to a lack of fat and muscle mass.

At the opposite end of the thin-heavy spectrum, where the ectomorph takes the thin end, you have the endomorph, whose body is naturally round, smooth, and robust. In fact, endomorphs gain muscle much faster than ectomorphs.

Diet tips for slimming ectomorfo s

  • As a general rule, the effective weight loss diet for this biotype consists of a lot of carbohydrates, moderate protein and low fat. As a percentage, it can drop into 55-60% carbohydrates, 25-30% protein, and 10-15% fat.
  • The carbohydrates in the diet to lose weight ectomorphs would be: potatoes, rice, pasta, whole grains, vegetables, fruits and nuts.
  • Increase the number of calories daily and you will gain weight.
  • Consume more protein. In addition to carbohydrates, you also need to introduce a greater amount of protein, so you will see how muscles are built as well. If you exercise, opt for smoothies, eggs, and meat, but don’t overdo the amounts.
  • Eat once every 2-3 hours, because you have severe burns.
  • Don’t eat unhealthy foods like sugar or fast food.

Tips and exercises for ectomorphs

  • Try not to do too much cardio, because you need to maintain muscle mass.
  • Opt for strength exercises.
  • Don’t go to the gym more than 3 times a week. Take a break after every sports day.

What is Mesomorph?

The mesomorph is that person who eats almost anything, has a developed muscle mass and a very low percentage of fat. The mesomorph tends to gain muscle and burn fat easily and faster than the ectomorph and endomorph.

That makes mesomorph a really good looking person and he does it without much effort

Characteristics of a mesomorph:

  • Heavy and athletic body
  • Well defined muscles
  • Strong bones
  • Gain strength easily
  • Sturdy body
  • Easily increase muscle mass
  • Easily increases fat deposits
  • You can also lose muscle mass and fat easily
  • Hard, rectangular shape for men; hourglass shape for women
  • Average to fast metabolism
  • Thick skin
  • Stands out for having an ideal posture

Other characteristics of the mesomorph include well-muscled hands and feet; square jaws and clearly defined cheekbones. Mesomorphs also tan well, due to the thickness of their skin.

Diet to lose weight Mesomorphs

  • Eat balanced meals: carbohydrates, fats and proteins. Eat sweet potatoes, whole grains, lean meat, fruits, and vegetables.
  • To gain weight, eat 500 calories more than normal and 200-500 less if you want to lose weight.
  • Consume 4-6 meals a day.


  1. To outline the muscles, lift weights. If you are a woman, I do not recommend doing this, because it is not necessary to build too much muscle mass.
  2. Do different exercises for each muscle group. Go for 3-4 reps.
  3. You can also do cardio 2-3 times a week.
  4. You can exercise 5 times a week.

What is an Endomorph?

It is a robust build, with large and thick bones, medium-small height, a consistent fat layer but also a strong muscle mass. A slow metabolism Easily put on muscle mass but also adipose tissue.

In a diet to lose weight, endomorphs must have a healthy diet, rich in nutrients and proteins, but low in calories and carbohydrates. If you are an endomorph, you have to take into account that to reduce the percentage of body fat, in addition to eating healthy, frequent cardiovascular training is recommended to burn excess accumulated calories.

Don’t neglect strength training, which is why circuit training sessions are the best option because it combines cardio and strength training. Other helpful tips to speed up your metabolism can be found here.

Characteristics of an endomorph:

  • Large bone structure; “Big bones”
  • Soft and round body
  • Short sturdy limbs
  • Skinny jeans fit around the hips and glutes
  • Slow metabolism
  • Losing fat with difficulty
  • Gain fat and muscle at an average rate
  • Muscle blur
  • Increased appetite

Additional characteristics of endomorphs include short arms and legs with small hands and feet. Due to their typical girth, the length of their arms and the size of their hands and feet tend to make endomorphs look less fit than other body types.

Diet to lose weight Endomorph

Limit your calorie intake because it deposits very quickly. Eat smaller portions and more often.

Digestion is slow, so I recommend eating beans, broccoli, greens, cabbage, carrots, fruits, and greens.

Opt for lean proteins like fish, egg whites, or tofu cheese.

Drink lots of water and avoid unhealthy foods.

Here you have the diet plan to lose endomorphs

Breakfast ;






Exercises for Endomorph body type

Get at least 30 minutes of cardio a day, especially if you want to shed extra pounds.

You can choose to lift weights.

You can also exercise 5 times a week.

It is possible that many of you have a body formed by association of 2 types. Identify the combination and associate the two types of diet and exercise. Do not compare yourself with others and follow these simple rules to have an enviable body.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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