What Is the Mesomorph Diet? A Detailed Beginner’s Guide

• Mesomorph describes people who build and maintain muscle more easily.
• Endomorph describes people who are larger boned and carry more body fat.
• Ectomorph describes people who are usually lean or thin.

While little research exists to confirm the benefits of body type diets or the idea that a specific ratio of macronutrients will best support a mesomorph body type, some experts say that certain dietary approaches may aid muscle growth and overall fitness in mesomorphs.

Chris Henigan, RD, cofounder of Simple Start Nutrition in Pennsylvania, suggests this distribution for a mesomorph’s total daily calories:

• 40 percent carbohydrates
• 30 percent protein
• 30 percent fat

• Hormone Balance A diet with a 40-30-30 macronutrient split could support hormone balance, especially for insulin, which helps regulate blood sugar.
• Reduced Inflammation Diets that promote adequate protein consumption can help fight inflammation, which contributes to chronic health conditions like diabetes, autoimmune diseases, and some cancers, according to the creators of the Zone diet.

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• Lower Stress and Better Sleep Two studies involving 100 participants each found that people following the Zone diet slept longer and experienced less stress.

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Henigan says that weight loss happens when you’re eating fewer calories than you burn.

It’s possible that the mesomorph diet could help you eat less and create a calorie deficit. Lauren Manaker, RDN, who is based in Charleston, South Carolina, says, “This type of diet may aid in weight loss, as it prioritizes nutrient-dense foods that sustain energy and help prevent overeating.”

If you’re planning to align your macronutrients with the mesomorph diet, keep these caveats in mind:

• The diet may be unsuitable for people with some health conditions. Conditions like diabetes or kidney issues might require a diet tailored to those needs, says Manaker.
• It can be difficult to follow. Strict macronutrient tracking can feel overwhelming for some people, she adds.
• Differentiating body types isn’t always straightforward. An overemphasis on body typing in fitness and nutrition can lead to unhelpful assumptions about your body type that hinder your progress, and your type can even be incorrectly identified.

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Food quality also matters. “If someone deviates significantly from nutrient-dense options and relies on heavily processed foods to meet macronutrient needs, they could miss out on essential vitamins, minerals, and fiber,” Manaker says.

Top 10 Foods to Eat

High-quality sources of protein, carbohydrates, and fats take center stage in the mesomorph diet:

1. Unprocessed lean meats, including poultry and beef
2. Seafood, including fish and shellfish
3. Eggs
4. Dairy products like yogurt
5. Fruits
6. Vegetables
7. Nuts
8. Seeds
9. Whole grains
10. Legumes

Top 10 Foods to Limit or Avoid

1. Red meat
2. High-fat meat like bacon
3. Refined grains like white flour
4. White sugar
5. Alcohol
6. Highly processed snacks
7. Candy
8. Soda and soft drinks
9. Fried foods
10. Protein supplements with added sweeteners

This diet plan, created with the help of Henigan and Manaker, as well as information from the National Academy of Sports Medicine, features mesomorph diet-friendly meals and snacks; it fits into a 2,000 calorie-a-day diet.

If you’re eating for muscle maintenance and growth, you’ll want to consider these pointers to give your body the fuel it needs:

1. Seek High-Quality Protein Powders

Note that the U.S. Food and Drug Administration does not approve supplements for safety or effectiveness, so it’s important to talk to your healthcare professional about whether a supplement is the right fit for your health, as well as about any potential drug interactions or safety concerns.

2. Keep Sauces on the Side

When sauces are on the side, you can use as much or as little as you’d like.

3. Stay Hydrated

4. Focus on Healthy Fats

The mesomorph diet recommends getting around 30 percent of your calories from fat, but the type of fat matters.

5. Make Carbs Complex

While mesomorphs may tolerate carbohydrates well, it’s still a good idea to eat foods that keep blood sugar stable. Opt for complex carbs like whole grains and starchy vegetables like potatoes over simple carbs like white rice and refined bread.

• The science behind the mesomorph diet is inconclusive, but some research supports the idea of eating a balanced mix of macronutrients (proteins, carbs, and fats) to support muscle growth.
• While the ratio of macronutrients in your diet can impact muscle growth, it’s important to make sure you’re choosing whole, unprocessed foods for optimal health and that you opt for unsaturated over saturated fats and complex rather than refined, or simple, carbohydrates.
• It’s a good idea to speak to your doctor or a registered dietitian before starting the mesomorph diet, especially if you have a health condition, as it may not be suitable for everyone.