Basic Nutrition Guide

There are 3 main body types and identifying which one best identifies with yourself is the first step to choosing an appropriate portion size. These are rough guidelines and not specific to your exact weight so adjust to make them suitable for yourself. However these are based on healthy guidelines and should you address the correct body type then the portion should be approximately correct for your needs. Personalised, specific diet plans are available here.

 Sumo wrestlers are an extreme example of an Endomorph

Sumo wrestlers are an extreme example of an Endomorph

Body type: Endomorph 

The main characteristics are:

·      Slow metabolism.

·      Gain weight easily.

·      Lose weight slowly.

·      Good ability to gain muscle.

·      Excellent digestive system.

·      Slow digestion.

·      Highly efficient nutrient absorption.

·      Excellent tolerance to fasting.

·      Larger frame.

·      Holds higher levels of fat.

 A perfect example of a Mesomorph are bodybuilders and fitness models

A perfect example of a Mesomorph are bodybuilders and fitness models

Body type: Mesomorph

The main characteristics are:

·      Naturally lean.

·      Naturally muscular.

·      Naturally strong.

·      Medium size joints/ bones.

·      Wider at the shoulders than the hips – i.e. chest dominates over abdominal area.

·      Broad/ square shoulders.

·      Female mesomorph: defined hourglass figure.

·      Male mesomorph: V or rectangular shape.

 An extreme example of what a Ectomorph may look like

An extreme example of what a Ectomorph may look like

Body type: Ectomorph

The main characteristics are:

·      Skinny.

·      Small joints/ boned.

·      Long arms and legs.

·      Linear physique – “ruler body shape”

·      Small shoulders.

·      Lightly muscled.

·      Small chest and buttocks.

·      Low body fat (without exercising or following low calorie diets.

 

Portion size will vary depending on the size of your hand/thumb/fist of course however for most they should be in line to our body type we have identified with. It gives you a visual representation and practical idea of how much of each food type to eat.

 Portion guide: Mesomorph male

Carb portion size: 2 cupped handfuls

Vegetables portion size: 2 fists 

Fat portion size: 2 of a thumb

Protein portion size: 2 palms

Portion guide: Mesomorph female

Carb portion size: 1 cupped handful

Vegetables portion size: 1 fist

Fat portion size: 1 thumb

Protein portion size: 1 palm

Portion guide: Ectomorph male

Carb portion size: 3 cupped handfuls 

Vegetables portion size: 2 fists 

Fat portion size: 1 thumb

Protein portion size: 2 palms

Portion guide: Ectomorph female

Carb portion size: 2 cupped handfuls

Vegetables portion size: 1 fist 

Fat portion size: 0.5 of a thumb

Protein portion size: 1 palm

Portion guide: Endomorph male

Carb portion size: 1 cupped handful

Vegetables portion size: 2 fists

Fat portion size: 3 thumbs

Protein portion size: 2 palms

 

Portion guide: Endomorph female

Carb portion size: 0.5 cupped handful

Vegetables portion size: 1 fist

Fat portion size: 2 thumbs

Protein portion size: 1 palm