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Which Body Type Diet Will Maximize Your Health? Find Out Here

Identify your body type by completing this quiz. Try incorporating the weight loss diet plans laid out to help you achieve a healthy weight.

Four women in the kitchen, surrounded by fruits and vegetables, writing and reading notes

Finding out your body type could make all the difference in your health. With this quiz, you’ll be able to understand your body type and the most suitable diet plan to help you achieve a healthy weight.

An illustration of males and females with various body shapes – hourglass, triangle, pear, rectangle, and oval
Whatever your shape, a body type diet can help you become your healthiest self.

Discover the Body Type Diet That is Best for You

Achieving a leaner, stronger, and more flexible body will transform your health. There’s a body type diet that will help you achieve that. In addition, it will help you maintain healthy blood pressure, blood sugar, and cholesterol levels, reduce your risk of chronic diseases such as diabetes and atherosclerosis, maintain optimal energy and physical mobility, and increase your self-esteem.

In Traditional Chinese Medicine (TCM), there are several types of body constitution that reflect different body types. So, whatever shape you’re in, let’s find out what body type diet plan will work best for you!

If you have a mesomorph body type

A black couple running together wearing gym clothes, outside the city
A high protein diet is best to build up muscles and it suits people with mesomorph body type.

“I would say a neutral body constitution can be categorized as a mesomorph. You have muscles that are firm and strong,” says Eu Yan Sang’s TCM physician Vong U Chan. “In addition, you may also have low body fat levels. This makes it easier for you to lose or gain weight with minimal effort.”  

Meso-endomorph: “People with a phlegm-dampness body constitution can be categorized as meso-endomorph. You tend to be slightly obese, and your body shape is what we call an apple shape. Weight gain is centered around the abdomen area,” adds physician Vong. 

The diet plan that works best 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, one can easily correct this by consuming a nutritional enzyme drink or fruits and vegetables extract that supplies essential vitamins and minerals.  

If you have an endomorph body type 

An overweight man and woman exercising on their individual mat
An endomorphic body type thrives on a Mediterranean diet plan.

Your goal should be to discover the best way to lose belly fat. “Endomorphs tend to gain weight easily. In TCM, I would say you have a qi deficiency or yang deficiency as an endomorph. Endomorphs tend to be more obese, with softer muscles,” says physician Vong. 

To achieve a healthy weight, endomorphs should consume a Mediterranean diet. This diet focuses on whole grains, olive oil, fruits, vegetables, beans, and other legumes, nuts, herbs, and spices. It emphasizes the intake of proteins from fish and seafood in place of red meat and poultry.

The primary benefit of this diet is that it can reduce the risk of cardiovascular disease and mortality by suppressing inflammation, regulating unhealthy cholesterol levels and blood sugar, and promoting healthy weight loss. One can also complement this diet by drinking a high-fiber oat drink to boost heart health, encourage healthy bowel movements, regulate cholesterol, and support efficient weight control. 

Endo-mesomorph: Some people may have an endo-mesomorph body type. It’s a hybrid physique with two distinct features: the ability to accumulate fat and to gain muscle easily. If these features perfectly describe your physique, you should adopt a Paleo diet. A Paleo diet is basically a whole food-based diet, includes lean meat (especially grass-fed animals), fish (especially those rich in omega-3 fatty acids), vegetables, and fruit, and excludes dairy, grains, and processed food.

The benefits of Paleo diet include more weight loss, improved glucose tolerance, better blood pressure control, lower triglycerides, and better appetite management.

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
The ectomorph body type needs to focus on increasing muscle mass.

An ectomorph body type is thin, usually tall, and lanky. If this is you, chances are you struggle to gain weight no matter how much carbs or how much fat you eat. You have small muscles and long limbs.

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

“I would categorize people with an ectomorph body type as having a yin deficiency body,” says physician Vong. “One of your health risks is that, although you may look skinny, you can have a higher body fat percentage than expected.”


There also exists a hybrid of the ectomorph body type called ecto-endomorph or pear-shaped body type. The “skinny fat” person is naturally thin but has gained weight due to lack of exercise and an unhealthy diet. Because of this, ecto-endomorphs should practice modified intermittent fasting.

“This type of diet consists of abstaining from food for a set period of time,” physician Vong says. “Ecto-endomorphs practicing modified IF should consume as many high-protein foods as you need during an eating window. It will provide you with sufficient energy to go hard during physical training sessions, promote healthy production of muscle tissue and encourage fat burning by increasing metabolism.“


There is also an ecto-mesomorph, adds physician Vong. “I would categorize you under the damp-heat body constitution. Your physical size is moderate to lean. You may appear physically fuller, but your muscles are more toned and firmer.” To speed up the fat-burning process, you can consider supplementing your workouts with creatine monohydrate. This natural protein substance can improve physical strength and endurance during training by increasing power output and is suitable for all types of sports or exercise routines.

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 supplements to help you attain positive health benefits.


  1. Centers for Disease Control and Prevention. 2020. Losing Weight. [Accessed 21 October 2021] 
  2. Brittanica. Ectomorph. [Accessed 21 October 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 21 October 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 21 October 2021] 
  5. Brittanica. Mesomorph. [Accessed 21 October 2021] 
  6. Harvard T.H. Chan. Diet Review: Paleo Diet for Weight Loss. [Accessed 21 October 2021] 
  7. Brittanica. Endomorph.  [Accessed 21 October 2021] 
  8. Harvard T.H. Chan. Diet Review: Mediterranean Diet.  [Accessed 21 October 2021]
  9. National Academy of Sports Medicine, Body Types: How to Train & Diet for Your Body Type.[Accessed 21 October 2021]

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