Carb Cycling Meal Plan for Endomorph Female

Carb Cycling and Endomorphs

An endomorph is one of the three main body types, or somatotypes, as defined by the body type diet. Carb cycling is a very strict diet used by serious athletes and bodybuilders who want to drop body fat, get more muscle mass, or store more carbs for long-haul exercise like a marathon. It’s becoming more popular with people who want to kick-start weight loss, even though a lot of the weight you may lose would come from water.

Best Foods for Endomorphs

Now that you know the background of the endomorph body type, you may be wondering about the best foods for an endomorph to eat.

when crafting their diet , Here’s a food list for endomorphs to keep in mind :

1. Protein-Rich Foods

First on the list for what foods to eat for the endomorph body type: Protein. According to NASM, Eating plenty of the nutrient can help you maintain (or build) muscle mass while also supporting fat loss.

High-protein foods to eat include:

• Lean meat like chicken and turkey
• Fish
• Eggs
• Low-fat dairy products like milk, cheese and yogurt
• Legumes like lentils and beans
• Nuts and seeds

Tip

Starting your day with a nutritious, protein-packed breakfast (like LIVESTRONG.com’s Turkey Protein Scramble) may help support metabolism function and insulin regulation, according to the ACE.

2. Beneficial Fats

Next on the endomorph diet food list are foods containing nutritious fats, which can help provide you with adequate fuel, according to the ACE.

Healthy fats incorporate into your diet include:

• Avocados
• Tofu
• Nuts and nut butters
• Fish like salmon
• Oil like olive and flaxseed oil
• Eggs
• Cheese
• Olives

Foods for Endomorphs to Avoid

On the flip side, there are certain ingredients to limit or avoid if you have an endomorph body type.

Here are foods to consider leaving off of your endomorph food list:

1. Sugary Snacks

According to ACE , Due to a tendency toward carbohydrate and insulin sensitivity, endomorph diets should limit sugary foods.

This includes:

• Baked goods like cakes and cookies
• Candy
• Soda

2. Refined Carbs

For the same reason, it’s also best to limit or avoid refined carbs while following an endomorph diet, per the ACE.

Refined carbs to steer clear of include:

• Sugary breakfast cereals
• White bread
• White rice
• White pasta

3. Processed, Fatty Foods

Finally, an endomorph diet should limit processed foods that contain less-nutritious forms of fat, per the ACE.

Processed foods include:

• Fried food
• Fast food
• Chips
• Baked goods

Tip

According to Mayo clinic, Limiting these foods isn’t just recommended for endomorphs — it’s also an important component of any balanced diet.  As a result, you can limit these foods regardless of your body type.

Endomorph Diet Plans

In terms of macronutrient distribution, an ideal endomorph diet consists of 35 percent protein, 35 percent fat and 30 percent carbs, according to the ACE.

Here are some of the potential best diets for endomorphs:

1. Paleo Diet

Another solid endomorph body type diet is the paleo program. According to the Mayo Clinic, the paleo diet is a high-protein, low-carb plan that includes foods like:

• Fruits
• Vegetables
• Nuts and seeds
• Fish
• Lean meat like chicken or turkey
• Beneficial fats like olive oil or avocado

2. Keto Diet

According to the NASM,  The keto diet may be a good option for endomorphs. The extremely low-carb, high-fat plan may help your body burn extra fat for fuel, per the Mayo Clinic.

The keto diet includes foods such as:

• Nuts and seeds
• Full-fat dairy products like milk, cheese and yogurt
• Meat
• Eggs
• Fish

Per the Mayo Clinic, at the same time, an endomorph on keto will restrict sources of carbohydrates like:

• Grains like bread, pasta and cereals
• Fruits
• Starchy veggies like potatoes, peas and corn
• Beans
• Sweets
• Beer

Tip

If you’re considering paleo or keto for your endomorph body type,  before starting any weight loss program talk to your doctor  to make sure it’s the right one for you, per the Mayo Clinic.

7-Day Sample Menu for the Endomorph Body Type

DAY 1

• Breakfast 2 scrambled eggs plus 1 egg white and spinach
• Snack Sunflower seeds and a piece of fruit
• Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon
• Snack Deli meat wrapped around asparagus spears
• Dinner Grilled chicken breast over zucchini noodles and tomato sauce

DAY 2

• Breakfast Cottage cheese with slivered almonds and cinnamon
• Snack Sliced veggies and hummus
• Lunch Stir-fry made with chicken and peppers over brown rice
• Snack Sliced apple with peanut butter
• Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado

DAY 3

• Breakfast Egg frittata made with tomatoes, onions, and spinach
• Snack Protein shake
• Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce
• Snack Hummus and sliced veggies (bell pepper, celery)
• Dinner White fish drizzled in olive oil, roasted broccoli and cauliflower

DAY 4

• Breakfast Smoothie made with Greek yogurt, berries, and almond milk
• Snack Sliced veggies and hummus
• Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast
• Snack Pistachios and cubed cantaloupe
• Dinner Sliced steak stir-fry over cauliflower rice

DAY 5

• Breakfast Omelet made with peppers and spinach, topped with avocado slices
• Snack Protein bar
• Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette
• Snack Carrots dipped in peanut butter
• Dinner Salmon, steamed broccoli, sautéed mushrooms

DAY 6

• Breakfast 2 hard-boiled eggs with blueberries
• Snack Greek yogurt with sliced almonds
• Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies
• Snack Protein shake
• Dinner Veggie and bean soup with a grilled chicken breast

DAY 7

• Breakfast Greek yogurt layered with apples, cinnamon, and walnuts
• Snack Hard-boiled egg and sliced avocado
• Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce
• Snack Hummus and veggies
• Dinner Shrimp and veggie kabobs with cauliflower rice

Frequently Asked Questions

1.What is an endomorph?

Answer : An endomorph is an individual with a slower metabolism and a tendency to store fat easily.

2.What is carb cycling?

Answer : Carb cycling is a dietary approach that involves alternating between high-carb and low-carb days.

3.How does Nao Medical’s endomorph carb cycling diet plan work?

Answer : Our endomorph carb cycling diet plan is tailored to your specific needs and goals. We assess your current health status and medical history, identify your specific endomorph body type, design a personalized carb cycling meal plan, and provide ongoing support and guidance.

4.What are the benefits of Nao Medical’s endomorph carb cycling diet plan?

Answer : Our endomorph carb cycling diet plan can help you optimize your metabolism, improve insulin sensitivity, promote fat loss, build lean muscle mass, and improve energy levels and overall health.

5.What is the bnefits of Nao Medical’s Endomorph Carb Cycling Diet Plan?

Answer : Our endomorph carb cycling diet plan can help you:

• Optimize your metabolism
• Improve insulin sensitivity
• Promote fat loss
• Build lean muscle mass
• Improve energy levels and overall health