Have you ever wondered why you aren’t losing weight ?
The answer may lie in your metabolic type. We all have different metabolisms with different needs. Knowing how your metabolism works could be the key in your weight loss journey.
What is metabolism ?
Metabolism is the process by which your body converts what you eat and drink into energy. It’s a complex process, where the calories from the food you eat and drink are combined with oxygen, releasing the energy your body needs to function. A good way to think of it is, how efficiently your body turns fuel into energy, like how a car turns petrol into forward motion. Your metabolism runs 24/7 to keep your body moving even when you’re sleeping. By figuring out what your metabolic type is, you can optimize your lifestyle and diet to use your metabolism to your best advantage. There are three distinct types that impact how you convert, use, and store your energy from food.
The 3 metabolic types:
Ectomorph - The burner
We all have this friend that can eat all of the food in the world and he never gains a kilo. Well he is most likely an ectomorph. Ectomorphs are typically slim with small joints and a light build. They have a narrow body and fast metabolism, meaning they’re often able to overeat without gaining much weight. This metabolism is very active, meaning that their body will burn calories very quickly. The daily caloric needs are high. Metabolically, they have a faster metabolism, which means they tend to not gain weight or muscle easily. Since they burn calories quickly, ectomorphs might feel hungrier frequently, despite what, how much or how often they eat. It may seem like they can eat whatever foods they want, but that doesn’t mean that they should eat everything. Small meals throughout ( 5-6 small meals) are really beneficial for this metabolic type.
This metabolism is rarely overweight and mostly struggles with weight gain. An Ectomorph diet should be composed of 50% carbohydrates, 25% protein, 25% Fiber and Healthy Fats.
Mesomorph - The Athletic
With an athletic and regular build, mesomorph's can gain muscle easily. Unfortunately, they also gain fat easily too, so they need to be careful not to over do it. Which a lot of them do because they take their naturally fit body for granted. This metabolism is balanced, by burning calories at a medium rate. This metabolism can equally suffer over overweight and underweight conditions.
The plate on a mesomorph should be a mix of complex carbs, lean proteins, fresh fruit and vegetables, and healthy fats with a balance of 40% carbohydrates, 25% protein, 35% Fiber and Healthy Fats.
Endomorph - The slow burner
Endomorph is the most common body type. It describes a body type that is characterized by having a larger bone structure and a higher percentage of body fat. In most cases, this metabolic type carries most of the weight in the lower body and can typically develop muscle tissue quite quickly. Very efficient in storing nutrients but sadly in fat storage too. Metabolically, the endomorph metabolism is generally slower than the other tow types. This makes it more difficult to lose weight, as these bodies are more biologically prone to holding on to excess weight. This metabolism is very slow, burning calories at the slowest rate. This metabolism is often overweight but not all individuals with endomorphic body types are overweight. Endomorphic bodies tend to be more sensitive to carbohydrates and insulin. Foods rich in carbohydrates naturally release sugars rapidly into the bloodstream, leading to unstable sugar levels. The body is also more likely to turn these sugars into fat rather than burn them as energy. The quality of carbohydrates is really important for this metabolism.
The best diet for an endomorph is complex carbs from vegetables and high fiber grains, rather than simple or refined carbs like sugar and starches. Including lean quality protein, healthy fats.
An Endomorph diet should be composed of 25 % Carbohydrates, 45% Protein, 30% Fiber and Healthy Fats.
One individual is never one metabolic type but usually a mix of 2 metabolic types. This is why there is no magic formula for weight loss that suits everyone. The key is finding what works for you.
If you want to dive into personalized nutrition, you can book your free discovery call.
Marine Lenehan, Sports Nutritionist, massage therapist & yoga teacher
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