Intermittent Fasting for Ectomorphs, Mesomorphs & Endomorphs

Intermittent Fasting According to Body Type: What to Eat and How to Fast For Maximum Benefits

Intermittent fasting (IF) is a popular dieting technique that involves alternating between periods of eating and not eating. Practicing intermittent fasting can help you lose weight, improve your metabolic health, and even reduce inflammation. But what works best for you may depend on your body type. Here, we’ll take a look at the best intermittent fasting methods for ectomorphs, mesomorphs, and endomorphs.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between periods of eating and not eating. It’s a way of scheduling your meals so that you’re only eating within a certain window of time. During the periods where you are not eating, your body is able to use its stored energy, which can help you burn fat and lose weight.

Intermittent fasting has also been linked to improved metabolic health, including improved insulin sensitivity and lower blood sugar levels. It can also help reduce inflammation in the body, which can help reduce the risk of chronic diseases such as diabetes and heart disease.

What to Eat, According to Your Body Type

Most of the foods recommended for intermittent fasting are whole, nutrient-dense sources of carbohydrates, protein, and healthy fats. These include fruits, vegetables, whole grains, legumes, nuts, and seeds. It’s important to make sure that you’re getting enough of these nutrients, since they will help to fuel your body during the fasting period.


Ectomorphs are likely to be “small-boned” and lanky. They typically have a fast metabolism and find it difficult to put on weight. For ectomorphs, it’s important to avoid prolonged fasting, as this can lead to excessive fat loss. The best intermittent fasting method for ectomorphs is the 16:8 method, where you fast for 16 hours and eat within an 8-hour window. This allows you to get the benefits of intermittent fasting without the risk of losing too much weight.


Mesomorphs tend to have a more balanced body type and can put on muscle easily. For mesomorphs, the best intermittent fasting method is an 18-hour fast. This allows you to still get the benefits of intermittent fasting without having to go too long without food.


Endomorphs have a curvy body type and tend to find it easier to put on weight. For endomorphs, the best method of intermittent fasting is a 16-18 hour fast. This gives you enough time to get the benefits of intermittent fasting while still allowing you to eat meals throughout the day. The 5:2 diet may also be beneficial for endomorphs, where you fast for two days a week and eat normally the other five days.

Benefits of Intermittent Fasting

In addition to being beneficial for weight loss, intermittent fasting has a number of other benefits. Studies have found that it can help improve insulin sensitivity, lower blood sugar levels, and reduce inflammation. It can also help reduce the risk of chronic diseases, such as diabetes and heart disease.


Intermittent fasting can be an effective way to lose weight and improve your health. However, it’s important to choose the right fasting method for your body type. Ectomorphs should practice the 16:8 method, mesomorphs should do an 18-hour fast, and endomorphs should do a 16-18 hour fast. No matter which body type you have, intermittent fasting can help you achieve your health and weight loss goals.

Is body shape a factor to consider when practicing intermittent fasting?

No matter what body type you have, Intermittent Fasting can provide digestive health benefits and help to boost fat burning. However, if you cannot adjust your eating and fasting schedule to suit your lifestyle, it will not be successful in achieving your goals.

Which type of intermittent fasting would be most beneficial for me?

The best intermittent fasting type for each body type depends on the individual’s goals. For ectomorphs, a 14-hour fast may be most beneficial as it can help boost autophagy, improve insulin sensitivity, and reduce inflammation. Mesomorphs should try an 18-hour fast as it can help improve their overall health and fitness. Endomorphs may benefit from the 5:2 diet, which involves eating normally five days per week and fasting for two days. Each of these fasting types can help to reduce body fat, improve overall health, and increase energy levels.

What are the three primary physical body shapes?

The notion of somatotype was proposed by Dr. W.H. Sheldon in the 1940s, arguing that people have one of three distinct body types – endomorph, mesomorph, and ectomorph.

What is the most beneficial intermittent fasting plan for someone with a mesomorph body type?

You could try a popular intermittent fasting schedule for mesomorph body types which involves eating within an 8-hour window each day, such as 10 am to 6 pm, and then fasting until 10 am the following day. This allows you enough time to fit in your daily activities and workouts as well.

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