Before we set off to business I need to define to you the different body types.
- The Endomorph type body is the type that gains fat easily and it is hard to lose the fat.
- The Mesomorph tends to be the athletic build that gains muscle easily while not gaining fat easily. However they gain the fat easier than Ectomorph’s.
- The Ectomorph is the person that gains neither muscle or fat easily.
Usually no one fits each mold exactly. For example I am a Endo-mesomorph. I gain fat easier than the traditional mesomorph but I gain muscle mass exceptionally easy compared to most. I am more of the traditional power lifting build.
What is Insulin Resistance
Insulin Resistance is where the body no longer responds to the produced insulin hormone. The pancreas produces more insulin as a result (WebMD).
Carbohydrates eventually break down into sugars. In which sugar increases insulin production. Insulin resistant individuals tend to have excess fat (WebMD).
This information will benefit type II Diabetics as well.
How Carbohydrates affect Endomorphs
From the preceding information we can deduce that insulin resistance is a key factor in endomorph’s reason for easier fat gain. In addition if the person is Type II diabetic and medications make them fall in low blood sugar then this will make them increase their carbohydrate consumption. Which it becomes a real catch 22.
Basically many of the calories will go to fat storage and some to support the body in an insulin sensitive person. Whereas a person who is not insulin sensitive the calories go strictly to supporting the body first.
Losing Fat for Endomorphs
With the proposed information being that insulin makes your body increase fat storage the answer has to be reduce carbohydrate intake. This does not mean reduce it to 0. This is why the Atkins diet is so popular because it works for people. However, I would not recommend high protein/low carbohydrate/high fat for those who are not endomorph. Your insulin levels are probably in check.
Keep in mind this does not mean you can eat an unlimited amount of food! You still need to be in a caloric deficit under your daily caloric intake that maintains your weight. You can do this through eating less calories or exercising more.
For example if I need 2400 calories a day to maintain my weight then I could eat 500 calories less a day or do exercise that burns 500 calories a day and eat 2400 calories still.
Myself I prefer to exercise them away if possible. That way as I lose weight I do not have to constantly reduce my caloric intake, I just exercise a little more. However, if you are eating nutritious food that is high protein/low carb/high fat you will find it hard to eat even 2400 calories a day.
You could use products such as Atkins to help if needed.
How much protein do you need?
This is a tricky question. For myself I eat more than caloric needs on the weekend. However, I increase protein intake to help induce muscle growth from repair. In order to gain muscle I use the formula of Lean Mass Weight in kg (divide pounds by 2.2) X 2.75=daily protein requirement for gaining muscle. This is the minimum I eat in a day. On the weekend I up the calories a little by maybe 500 calories of protein which would be an extra 125 grams of protein.
A person that weighs with a 20% body fat:
160 lbs / 2.2= 72 kg
72 kg x 2.75=198 grams of protein a day to gain muscle
That being said for a person who is not trying to gain muscle I would think about half that would be sufficient.
What I do:
- Being that I am gluten sensitive and have Diabetes Type II you can imagine most of my caloric intake comes from whole food such as chicken, beef, eggs and etc. Vegetables I eat a ton of spinach, kale and etc.
- I consume 20 or less carbohydrates a day not counting fiber carbohydrates as they can not be digested and do not affect insulin production in a negative way.
- In the gym I cycle 30 minutes prior to weight training. Then I hit one muscle group a day. I train 3 sets per exercise to complete failure. I do no more than 4 sets per body part. I do not hit that body part for at least another 7 days.
- I eat as little processed foods as possible.
- I drink a lot of fluids.
- Try to get between 8-10 hours a sleep a day.
- Take the weekend off to enjoy life.
- Essentially the high fat is for energy, keeping that in mind I try to not overdo it with fats.
- Keep sodium intake low.
- If I just have to cheat on carbs then it will be on the weekend only. Fully knowing that I will immediately gain weight.
- I take multivitamins such as Daily Multiple Liquid Health 16 oz Liquid and I am a believer in liquid versus pill form.