Everyone has a different body type. A diet that suits one person may not work for you. Therefore, it's essential to understand your body type to know how to manage it effectively. If you want to lose weight, this is crucial and is the approach used by nutrition experts in developed countries.
The Sheldon System:
This system specializes in identifying human body types. It categorizes women's bodies into three types: endomorph, mesomorph, and ectomorph. While you might sometimes have a combination of two types, your body type will remain the same. You won't benefit from weight gain or a change to a different body type; it will only improve your appearance.
Endomorph: This body type is characterized by its high fat content. If you have this body type, you should pay close attention to your diet and exercise regularly, as you tend to store fat. However, this shouldn't worry you as long as you maintain a healthy lifestyle and exercise regularly.
This is the body type you have. Its frame is broad, with short limbs, wide joints, prominent hips, and broad shoulders. Its skin is soft and contains some fat, even if the person is not obese. This body type is characterized by many curves, which are considered feminine. However, the main drawback of this body type is its slow metabolism, allowing it to easily store and retain fat, thus providing low energy.
The correct diet for an endomorph:
- 30% complex carbohydrates, found in fatty acids, grains, and whole grains.
- 45% protein, found in poultry, meat, and beef.
- 5% and a variety of healthy fatty acids, such as the three natural fatty acids found in seafood and coconut oil.
- Include sugars, even those found in fruits like berries.
- Focus on muscle maintenance. One of the most important types of exercise for toning muscles is Zumba and other sports for 45 minutes a day, six days a week.
Mesomorph:
This body type is characterized by a strong build, a medium build, broad shoulders, and ample muscle mass rather than fat. Mesomorphs have a high metabolism, quickly regain their fitness, and can even achieve a slim figure.
The optimal diet for mesomorphs:
- 45% complex carbohydrates.
- 35% protein.
- Some people prioritize health.
- Two snacks of fresh walnuts, almonds, and fresh fruit.
- Avoid sweets, refined sugars, and fatty meats.
- Engage in aerobic exercise, Zumba, Pilates, and abdominal exercises for 45 minutes, five times a week.
Ectomorph:
This is a lean body type that doesn't seek to gain weight or increase flexibility, but its members are prone to obesity. They are characterized by their height, well-developed joints, delicate bones, lack of body fat, narrow waist, slender build, and excellent metabolic rate.
The optimal diet for an ectomorph:
- Fifty-five complex carbohydrates.
- Three types of insects.
- Five to twelve healthy servings.
- Long-distance walking and jogging for thirty minutes, three days a week.
To determine your body type, consult a specialist.