JAKARTA – There are many variants of how to organize and manage a meal menu or known as a diet. Setting the meal menu certainly has a purpose, ranging from health, maintaining physical fitness, overcoming relapse allergies, to losing weight.
Because there are many variants of diet and everyone's body condition has a different metabolism, not a few people are confused about which diet is the most appropriate to get the goal.
Reported by Everyday Health, Friday, January 21, according to Phil Catudal, celebrity trainer and author of a book with health journalist Stacey Colino, many people choose a diet and exercise menu that does not fit their body condition.
Elements in body type are generally seen from how much muscle or fat, how fast or slow the metabolism, and both are adjusted to how easy or difficult it is for a person to lose weight. This method has been described by a psychologist with the concept of somatotype by Willian Herbert Sheldon, MD., Ph.D..
A small study in the American Journal of Human Biology, looked at 63 men aged 18-40 years. They found that participants with long, lean bodies had less body fat, less weight, and lean body mass than those with curvy and hourglass bodies.
The study on women was carried out by researchers in Poland and published in the Anthropological Review. They concluded that somatotype was related to certain factors, such as diet, physical activity, body weight cycle, and body mass index. The findings, those who have a curvy body have diastolic blood pressure is greater than participants who are thin and hourglass body shape.
According to Catudal, finding your dominant body type can help guide you towards healthy habits that work best for your shape. There are 3 main body types, says Catudal. Daily exercise, dietary habits, and changes in metabolism affect body type factors. In addition, lifestyle factors can also change your body. The following types, could be your guide to choosing the right diet.
EctomorphThin, long, and thin body shapes are called estomorphs. If there are changes in your 30s, you can observe your body shape in your late teens or early 20s.
An ectomorph is characterized by a smaller bone structure with your shoulders tending to be narrower than your hips. This body shape may have a hard time gaining weight because it can handle more carbohydrates.
In breaking down macronutrients, Catudal advises ectomorphs to eat 45-35-20 with a composition of carbohydrates, proteins, and fats. This means you'll be eating a moderate protein, low fat, and higher carb diet. The keto diet or low-carb diet for ectomorph body shapes often makes diet failures.
MesomorphThe second body shape is more dominant with muscles with an hourglass posture and a medium frame. Catudal said, mesomorphs need to divide calories evenly among macronutrients.
EndomorphEndomorphs have more body fat. Catudal said that women with endomorphs can be described as curvaceous while men are called stocky. Body weight tends to be on the stomach, hips, and thighs.
A person with an endomorph may be more prone to insulin resistance and needs to watch their carbohydrate intake. Insulin resistance occurs when cells cannot effectively take up glucose from the blood and the pancreas compensates by increasing insulin production. This condition is a symptom of type 2 diabetes.
The diet for endomorphs, suggests Catudal, consumes macronutrients in a 20-40-40 division with a combination of carbohydrates, proteins, and fats.
In addition to the three types above, there are ecto-mesomorphs with lean muscular bodies and meso-endomorphs with thin bodies but gain weight due to lack of exercise and poor diet.
Catudal says that recognizing your own body type is the most effective way to diet. This method also reduces the risk of a poor strict diet and affects psychological conditions.
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