Fat Loss: Ectomorph Diet

Fat Loss: Ectomorph Diet: Of all the body types that there are, the ectomorph body type is one that is naturally slim and slender and has a hard time putting on we...

Ectomorph Diet

Of all the body types that there are, the ectomorph body type is one that is naturally slim and slender and has a hard time putting on weight. In this article, we will help you understand the ectomorph diet that can be consumed in order to gain weight.

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You know how there's always, always that girl in your posse of friends who's the thin one? The one who never ever puts on an inch? Like you're sitting in a fast food joint and she's gorging on that triple layered cheese burger and you're gaining weight simply by looking at her relish it? Yeah. God has a good sense of humor. Wait a minute though, this is not exactly God's doing (In the larger scheme of things it is..but I digress), there is a perfectly good explanation for that one. She, my friend, is someone who has an ectomorph body type. As simple as that. Didn't get me? Look around you. Notice how everyone has a distinct body type? Some will have wider hips and a thin face, while others will seem to be bust heavy, tapering down to a slender lower body. These are all body types, and each of these has its own characteristic factors that make them what they are. Other than the ectomorph body type, there is the mesomorph and the endomorph body type. In this particular article though, we will concentrate on the ectomorph body type and the ectomorph diet that should be ideally followed.

What is an Ectomorph Body Type?
An ectomorph body will feature certain characteristic physical features. Those with an ectomorph body type are extremely lean and slender all over and will have a slender waist, thin ankles and wrists, a flat stomach and jutting collar bones and ribs.
They have a super fast metabolism and therefore whatever they consume is digested very fast.
Their bone structure is very light.
They cannot put on weight as easily in the form of fats and they often lose muscle weight as well.
In most cases, people with an ectomorph body type have a very light appetite.
They are more prone to developing diseases and infections because their immunity is quite low.
They have a very difficult time building muscles.

Planning the Diet

If you're an ectomorph body type then you'll know the really hard time that you have in putting on weight and building muscle. And how, even if you do manage to put on that weight, how quickly the weight can be lost. Barring the teasing, you're thoroughly bored of the way your body behaves and you need to get on that excess mass. How will you do it, is the question. It is a difficult task, but definitely not an impossible one. Did you know that there are certain foods that you can eat for your body type? In this following section, we will look through an effective ectomorph diet to gain weight and retain it. Ready?

More Calories than Needed
The body burns off all the calories that you give it? Pack in more. This will give the body the signal that the fat has to be stored and not burned off. Try to add more calories than you burn and even though every body type will have a distinct way of burning calories, one should aim at including 500 - 800 calories more than what one normally consumes.

While a calorie-rich diet is recommended, the kind of calories that you pack in has to be carefully seen as well. Do not pack in zero value calories that come from junk and fast foods because they will not help to build mass. Instead, take in calories that are higher than the gram content of the food as well as those which have a dense nutrient content.

Concentrate on Nutrients
What are the kind of foods that should be consumed for natural impact? An ectomorph diet should consist of :

Fats
Carbohydrates
Proteins

Concentrate on eating complex carbohydrates like brown rice, whole grains and yams. These are tougher to break and do not spike the insulin in the body which is responsible for the fast metabolism. Therefore they will be stored in the body for longer and will add to the weight and help in muscle building. Along with the carbs, one has to also start out on lean proteins, not only in the form of foods like fish, chicken and turkey but also protein powders and shakes. Other than that, including fats in your diet is absolutely necessary just as well. But not the unhealthy fats like saturated oils that spike the levels of cholesterol and block arteries, but the natural, good fats that are found readily in nutrients like omega 3 fatty acids, omega 9 and omega 6. These can be found in foods like fish, avocados, and nuts.

Eat at Regular Intervals
Another important point that has to be kept in mind and followed stringently is that the body has to be constantly fed with food at regular intervals. This is because the super fast metabolism will burn off all the excess calories quicker than it does for other body types. It is therefore recommended that one eats meals that are high in calories and fat, every 2 - 3 hours. It is also required that you do not let the body settle into a routine, that is why it is important to keep changing the amount of food that you eat everyday. This will keep surprising the body about the kind and amount of food that will be eaten and it'll take longer to digest the same.

Include Water
A very, very important factor that should not be ignored. Just as the kind and amount of food that you're eating is important, keeping the body, especially the muscles, hydrated is equally important. If there is less water in the body, the system will start to extract the same from the varied muscles, which will lead to a loss of muscles and thereby bulk.

While concentrating on the right kind of diet is important, it is equally important that exercises be included in ones schedule as well. Without exercises, there can be no building of mass and fat. Both these factors go hand in hand and that is why there is a need to strike a proper balance.

Here's hoping that this article has helped you understand the factors that guide an ectomorph diet and the ways in which one has to plan it for maximum effect. You go get that much deserved mass now. All the best.
 

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By Rujuta Borkar
Published: 5/24/2011
Read more at Buzzle: http://www.buzzle.com/articles/ectomorph-diet.html

Why Skipping Meals Can Make You Gain Weight

You read the title right, hungry one. It is indeed a fact that skipping meals regularly in a bid to starve all the excess fat out of you is invalid and a bad idea too. This is actually good news, you don't need to stop eating to get thinner.

Before I explain the true dangers of irregular eating patterns, I will once again urge you to NOT skip meals... If you really want to lose the excess fat the right way, you need to eat right and exercise, which means you need to eat three times a day - all your breakfast, lunch and dinner too. In fact, it shouldn't be done by anybody. A balanced and regular diet is the only real way to get healthier.

Why Should You Not Skip Meals?

It's simple math- if you want to lose a pound a week, you need to lose over 3500 calories, which is 500 calories a day, excluding all your regular daily activities. So sometimes we comes up the (false) logic that if we skip a meal, we won't gain as many calories and therefore, will tend to lose more calories. Now that I have told you skipping meals is bad, you need to know why it's so. I think you'll agree to most of the points mentioned below.

Low Blood Sugar
One of the two serious reasons for you to not skip a meal, or even eat too little at a time is hypoglycemia. It means your body has a low blood sugar level. Symptoms include headaches and weakness, along with a horde of other problems. Every time you skip a meal, you give your body less sugar, thereby starving your body of energy.

Cause of Diabetes
This is the other most important reason to stop skipping meals. People who regularly skip meals have been proven to risk inviting a roller coaster metabolic pattern. This will eventually lead to spikes in your glucose levels coupled with a slow or delayed insulin release. This results in diabetes.

Unbalanced Calorie Intake
Your daily calorie intake is not what it should be. If you've been skipping a meal in the day, you're giving your body the wrong kind of signals. Eating food is one of the three things important to survive, and giving that up 'once in a while' makes your body think there's not enough food to go. Which means your body will store more than the normal amount of fat every time you do eat. Instead, give your body a regular calorie intake. This keeps your total metabolism in optimum conditions, you don't feel sick all the time because you didn't eat and you still stay on the road to health. You can instead, switch to low calorie meals. This will help you to not go hungry and still lower your calorie intake.

Hunger Attacks
I don't even need to explain this one. You don't eat now, chances are, the next meal you eat, is super-sized. If you skip meals, you probably feel hungry every time you even look at food. That, makes you all the more hungry the next time you sit on the dinner table. Another belief some people possess is that if they didn't eat before, they can eat a little extra now, as a little reward. Read the sentence again and tell me if it's logical. The worst part is, this eventually develops to be quite a nasty habit. Your body then gets used to the irregularities in the diet, but, not in the right way. You learn to ignore the hunger pangs when you skip a meal, only to gorge mindlessly the next time.

Irregular Cravings
You'll wake up late in the night, wanting a snack to eat or some milk to drink. Well, you just lost some sleep and negated your starving at the same time. It is these cravings that come up at the worst possible times that really get to your body. And again, they are habits, so you won't even realize what you're doing is wrong. So it would be better to nip the problem right in the bud.

Dehydration
If you're too busy to be eating meals, chances are you also won't be drinking enough water. Dehydration leads to headaches, dizziness, sluggishness and an inability to sweat to name a few.

I hope all the reasons given are enough to turn you away from skipping meals. Bear in mind that if you're following a diet plan from a health consultant, trust him/her with your routine; do not skip a meal here or there just because you don't have the time or you want to get thinner fast.
 

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By Arun Prabhu
Read more at Buzzle: http://www.buzzle.com/articles/why-skipping-meals-make-you-gain-weight.html

How to Lose Weight with Minimal Dieting

Dieting can be really difficult, but if you just make a few small changes, then it can be a thing of the past.

 

It has long been thought that dieting is actually bad for your health. If you don’t need to lose a lot of weight, dieting can really hurt you rather than help you. When you limit your nutrition by not eating a specific food group, like carbs, or when you limit your calories every day, you are really creating a deficiency in your body. This can lead to health problems down the road, and it can harm you once you go off the diet. If you have been limiting your calories for so long, for example, when you stop limiting your calories, you fill up on all those unhealthy foods you had been avoiding. Needless to say, the weight goes right back on. Instead of dieting, then, try some of these tips for a healthier lifestyle, and a healthy weight.
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Follow the Craving

If your body is craving something, you are probably lacking a specific nutrient. The key is to figure out what nutrient that is, so you can get it without being unhealthy. If you are craving salty foods, you are probably dehydrated because salt helps your body store water. If you are craving ice cream, you are probably in need of calcium, so you could have a glass of milk instead. Don’t deprive your body of these nutrients, though, just because you are watching what you eat. Just make healthy choices that match up and you should notice a difference, and feel better, too.

Eat Slowly

As Americans, we are accustomed to eating really quickly. It starts in school, when we were only given a short time to eat, and it continues throughout our lives as we are too busy to sit down and have a proper meal. Instead of rushing through your food, eat more slowly. If you eat standing up or while doing other things, make sure you sit down or pay attention to your food. If you do this, you will notice when you feel full and stop yourself before you overeat.

Stop Before You are Full

Contrary to what your mother told you while you were growing up, you don’t have to clean your plate. It’s okay to take a doggie bag home from a restaurant or wrap up some leftovers after cooking at home. When you’re full, you’re full. Stopping just before you are full can help you feel lighter, as well, and can save you a ton of calories in the long run. It all adds up!

Master Portion Sizes

Americans are particularly bad at putting too much food on the plate to begin with. Most portions should not be any larger than your fist, but think about how many portions of food we have that probably totals the weight of our fist and forearm. If you can be conscious of the portion sizes you need to make you feel full, you’ll eat less without even knowing it.

Make Healthy Choices

Adding healthy foods like whole grains, fruits, and vegetables to your diet can help you shed the pounds without even trying. Sure, a piece of white bread and a piece of wheat bread have comparable calories in them, but the wheat bread will give you more nutrients than the white bread will. The fiber you find in the whole wheat bread will help you stay full and keep your digestive tract regulated, which can help you feel thinner. When you feel fuller and lighter with less food, it’s obvious you’ll lose weight without trying!
 

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By Buzzle Staff
Published: 5/3/2012
Read more at Buzzle: http://www.buzzle.com/articles/how-to-lose-weight-with-minimal-dieting.html