The endomorph diet consists of about an equal distribution of macronutrients: Around 30% of calories come from carbohydrates, 35% from protein, and 35% from fats (per Today). The diet also promotes consumption of fiber and healthy fats and discourages refined sugar and carbohydrates. The American Heart Association agrees with many of these recommendations, but advocates them for everyone, not only for those with an endomorph “type.”
Fiber-rich foods include barley, lentils, Brussels sprouts, and almonds, among many others (via Cleveland Clinic). The Academy of Nutrition and Dietetics shares examples of healthy fats: walnuts, flaxseed, fatty fish, olive oil, and avocado. Examples of fats to limit according to Harvard Medical School are red meat, whole-milk dairy foods, and coconut oil.
Unlike natural sugar, which is found in fruits and vegetables, refined sugar is that which is extracted from sugar cane or sugar beets (per Cancer Treatment Centers of America). This type of sugar is used to sweeten many processed foods. White flour is another type of refined carbohydrate. It is made by processing whole grain wheat; this keeps the starch but takes away the healthy bran and germ (per Herbalife Nutrition). The concern with refined sugars and carbs is that they add calories with minimal nutritional value. In addition, they can cause blood sugar and insulin levels to shoot up.
