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Quiz: What is the Best Weight Loss Diet for Your Body Type?

Answer these questions to identify your body type! Try incorporating the weight loss diet plans laid out to help you achieve a healthy weight.

A closeup of man in front of a portion of raw salmon, avocado, and almond nuts

You need to identify your specific body type. It can help you decide on a diet plan that meets your dietary need. These include dietary consumption that focuses on healthy weight loss, which can help ensure your overall well-being.

An illustration of males and females with various body shapes – hourglass, triangle, pear, rectangle, and oval
Some of the most common body shapes include pencil, hourglass, and pear. 

Ready to Discover the Weight Loss Diet Plan That is Best for Your Body Type? 

Achieving a healthy weight is important for several reasons. These include a regulation of health biomarkers like blood pressure, blood sugar and cholesterol levels, reduction in your risk of chronic diseases, maintaining optimal energy and physical mobility, and increasing self-esteem. So, let’s find out what your answers mean together! 

If you have an ectomorph body type  

Young Asian couple in sports attire running together on an open road while the sun shines in the background
Achieving a healthy body weight based on your body type is dependent on several factors, including an active lifestyle.

The best diet plan for an ectomorph body type should not focus on weight loss. Instead, it should centre around weight gain and increasing muscle mass.

In Traditional Chinese Medicine (TCM), there are 9 types of body constitution that reflect different body types. “For an ectomorph body type, I would categorise them under people who have a yin deficiency body constitution. Both are similar because they are also thin and lean. Besides, people with a qi stagnation body constitution are also on the skinnier side,” says Eu Yan Sang’s TCM physician Vong U Chan. 

However, there also exists a hybrid of the ectomorph body type called ecto-endomorph. A person with an ecto-endomorph body type has a naturally thin physique. However, they can gain weight due to physical inactivity and an unhealthy diet. 

“For an ectomorph, one of the health risks is that, although they may look skinny, they can have a higher body fat percentage than expected,” explains physician Vong. Because of this, ecto-endomorphs should practice modified intermittent fasting.

For ecto-endomorphs specifically, modified intermittent fasting should consist of abstaining from food for a set period of time. They should also consume as many high-protein foods as they need during an eating window. Meanwhile, for ecto-mesomorph, physician Vong says, “I would categorise them under the damp-heat body constitution. Their physical size is moderate to lean. They may appear physically fuller, but their muscles are more toned and firmer.” 

It is beneficial for ecto-endomorphs. It will provide you with sufficient energy to go hard during physical training sessions, promote healthy production of muscle tissue and encourage fat burn by increasing metabolism. 

To speed up the fat-burning process, you can consider supplementing your workouts with creatine monohydrate. This natural substance can improve physical performance during training by increasing power output and is suitable for all types of sports or exercise routines.

If you have a mesomorph body type

A young Asian couple in black shirt sit down after finishing their work out
Adjust your exercise based on your body type.

“I would say the neutral body constitution can be categorised as a mesomorph. This group of people usually have muscles that are firm and strong,” notes physician Vong. In addition, you may also have low body fat levels. Thus making it easier for you to lose or gain weight with minimal effort.

“For people with a phlegm-dampness body constitution, I would categorise them as meso-endomorph. They tend to be slightly obese, and their body shape is what we call an apple shape. Their weight gain mainly focuses around the abdomen area,” adds physician Vong. 

This diet revolves around the consumption of fresh, whole foods that are high in protein and fat. This diet is beneficial for promoting healthy weight loss and reducing waist circumference. It can also help decrease blood pressure, improve insulin sensitivity, and regulate blood sugar levels. 

One of the drawbacks of this diet is that it may increase the risk of nutritional deficiency. However, you can easily correct this by consuming a health supplement that is abundant in essential vitamins and minerals for nutritional support.

If you have an endomorph body type 

An overweight man and woman exercising on their individual mat
Body types can be differentiated through a few distinct physical features.

“Endomorphs tend to gain weight easily. In TCM, I would categorise those with a qi deficiency or yang deficiency constitution as an endomorph. This group of people tend to be more obese, and their muscles appear softer and flabbier,” says physician Vong. 

Some people may also have an endo-mesomorph body type. It’s a hybrid physique with two distinct features – the ability to accumulate fat and gain muscle easily. If these features perfectly describe your physique, you should adopt a Paleo diet. 

To help you achieve a healthy weight, endomorphs should consume a Mediterranean diet. This diet type focuses on consuming whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. It also leans toward a protein intake from fish and seafood as compared to red meat and poultry. 

The primary benefit of this diet is that it can reduce the risk of cardiovascular diseases and mortality by suppressing inflammation, regulating blood sugar and promoting healthy weight loss. You can also complement this diet by drinking a high-fibre oat drink that boasts a few health benefits. These include boosting heart health, encouraging healthy bowel movement, regulating cholesterol, and supporting efficient weight control. 

Understanding the correlation between your body type and optimal body weight is essential for good health. Choosing a diet plan that focuses on weight loss, especially if you have an ecto-endomorph, meso-endomorph, and endomorph body type, should be a priority. You should also combine your diet with an active lifestyle and health supplements to help you attain positive health benefits. Share this quiz with friends if it motivates you to achieve healthy weight loss!


  1. Centers for Disease Control and Prevention. Losing Weight. [Accessed 10 June 2021] 
  2. Brittanica. Ectomorph. [Accessed 10 June 2021] 
  3. US National Library of Medicine. 2015. Practicality of Intermittent Fasting in Humans and its Effect on Oxidative Stress and Genes Related to Aging and Metabolism. [Accessed 10 June 2021] 
  4. US National Library of Medicine. 2020. The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies. [Accessed 10 June 2021] 
  5. Brittanica. Mesomorph. [Accessed 10 June 2021] 
  6. Harvard T.H. Chan. Diet Review: Paleo Diet for Weight Loss. [Accessed 10 June 2021] 
  7. Brittanica. Endomorph.  [Accessed 10 June 2021] 
  8. Harvard T.H. Chan. Diet Review: Mediterranean Diet.  [Accessed 10 June 2021]

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