What Is the Mesomorph Diet? A Detailed Beginner’s Guide

Your body type might fall into one of three categories called somatotypes, according to proponents of body type theory:

Mesomorph describes people who build and maintain muscle more easily.
Endomorph describes people who are larger boned and carry more body fat.
Ectomorph describes people who are usually lean or thin.

Some diet and fitness experts suggest tailoring the ratio of macronutrients (carbohydrates, protein, and fat) that you eat to meet the needs of a mesomorph body type. A high metabolism is common in mesomorphs.

While little research exists to confirm the benefits of body type diets or the idea that a specific ratio of macronutrients will best support a mesomorph body type, some experts say that certain dietary approaches may aid muscle growth and overall fitness in mesomorphs.

Most experts suggest a somewhat even macronutrient split for mesomorphs because they tend to have higher insulin sensitivity, meaning they are well able to handle insulin, a hormone that the pancreas produces to help glucose enter cells to be used as fuel.

More research is needed to confirm the benefits of the mesomorph diet, but some evidence indicates that a split of 40 percent carbs and 30 percent each of protein and fat can be helpful for mesomorphs. Benefits of the Zone diet, which also follows this split, suggest that the mesomorph diet could potentially have similar effects:

Hormone Balance A diet with a 40-30-30 macronutrient split could support hormone balance, especially for insulin, which helps regulate blood sugar.
Reduced Inflammation Diets that promote adequate protein consumption can help fight inflammation, which contributes to chronic health conditions like diabetes, autoimmune diseases, and some cancers, according to the creators of the Zone diet.
Lower Stress and Better Sleep Two studies involving 100 participants each found that people following the Zone diet slept longer and experienced less stress.

Henigan says that weight loss happens when you’re eating fewer calories than you burn.

It’s possible that the mesomorph diet could help you eat less and create a calorie deficit. Lauren Manaker, RDN, who is based in Charleston, South Carolina, says, “This type of diet may aid in weight loss, as it prioritizes nutrient-dense foods that sustain energy and help prevent overeating.”

Diets that balance macronutrients could support weight loss because mixing protein and high-fiber carbohydrates can help you stay fuller longer, reducing how much you eat.

When paired with resistance training, eating protein can also help ensure that you lose fat, not muscle, when shedding pounds.

But the number on the scale isn’t always the most important success metric for fat loss. Muscle is denser than fat, so people with more muscle — including many mesomorphs — may find their BMI higher than expected while having comparatively lower amounts of body fat.

If you’re planning to align your macronutrients with the mesomorph diet, keep these caveats in mind:

The diet may be unsuitable for people with some health conditions. Conditions like diabetes or kidney issues might require a diet tailored to those needs, says Manaker.
It can be difficult to follow. Strict macronutrient tracking can feel overwhelming for some people, she adds.
Differentiating body types isn’t always straightforward. An overemphasis on body typing in fitness and nutrition can lead to unhelpful assumptions about your body type that hinder your progress, and your type can even be incorrectly identified.

Food quality also matters. “If someone deviates significantly from nutrient-dense options and relies on heavily processed foods to meet macronutrient needs, they could miss out on essential vitamins, minerals, and fiber,” Manaker says.

Top 10 Foods to Eat

High-quality sources of protein, carbohydrates, and fats take center stage in the mesomorph diet:

Unprocessed lean meats, including poultry and beef
Seafood, including fish and shellfish
Eggs
Dairy products like yogurt
Fruits
Vegetables
Nuts
Seeds
Whole grains
Legumes

Top 10 Foods to Limit or Avoid

Foods high in saturated fats and refined or processed foods are best in small amounts:

Red meat
High-fat meat like bacon
Refined grains like white flour
White sugar
Alcohol
Highly processed snacks
Candy
Soda and soft drinks
Fried foods
Protein supplements with added sweeteners

This diet plan, created with the help of Henigan and Manaker, as well as information from the National Academy of Sports Medicine, features mesomorph diet-friendly meals and snacks; it fits into a 2,000 calorie-a-day diet.

If you’re eating for muscle maintenance and growth, you’ll want to consider these pointers to give your body the fuel it needs:

1. Seek High-Quality Protein Powders

Eating whole foods is still one of the best ways to meet your protein needs, but protein powders and supplements help some people reach higher protein goals.

Powders like whey, egg white, pea, and brown rice can be beneficial, but make sure to look into the quality of your supplements.

Research suggests that protein powders could contain potentially toxic heavy metals like lead, cadmium, and aluminum.

Note that the U.S. Food and Drug Administration does not approve supplements for safety or effectiveness, so it’s important to talk to your healthcare professional about whether a supplement is the right fit for your health, as well as about any potential drug interactions or safety concerns.

2. Keep Sauces on the Side

If you go out to eat, asking for dressing or sauce on the side is a great way to stay on the mesomorph diet, Manaker says. Many sauces contain added sugar and fat that you might not have accounted for.

When sauces are on the side, you can use as much or as little as you’d like.

3. Stay Hydrated

Because roughly 30 percent of its calories come from protein, the mesomorph diet is technically high protein.

Research suggests that it’s easier to become dehydrated when eating a lot of protein.

No official recommendation exists for how much water you’ll need to drink on a higher protein diet, but the Academy of Nutrition and Dietetics recommends at least 9 cups of water per day for women and 13 cups per day for men. If your urine is still dark yellow, add more from there.

4. Focus on Healthy Fats

The mesomorph diet recommends getting around 30 percent of your calories from fat, but the type of fat matters.

Saturated fat remains controversial, but many experts recommend limiting how much you eat to keep your cholesterol in check and help prevent heart disease. Foods with unsaturated fats are healthier.

Fatty meats and butter contain high levels of saturated fat while olive oil, nuts, and fish contain unsaturated fats.

It’s also a good idea to avoid trans fats, which are common in many processed foods and may contribute to diabetes, heart disease, cancer, and obesity.

5. Make Carbs Complex

While mesomorphs may tolerate carbohydrates well, it’s still a good idea to eat foods that keep blood sugar stable. Opt for complex carbs like whole grains and starchy vegetables like potatoes over simple carbs like white rice and refined bread.

While simple carbs are often processed and contain less fiber, complex carbs contain more fiber so they take longer to digest, leading to fewer blood sugar spikes.

The science behind the mesomorph diet is inconclusive, but some research supports the idea of eating a balanced mix of macronutrients (proteins, carbs, and fats) to support muscle growth.
While the ratio of macronutrients in your diet can impact muscle growth, it’s important to make sure you’re choosing whole, unprocessed foods for optimal health and that you opt for unsaturated over saturated fats and complex rather than refined, or simple, carbohydrates.
It’s a good idea to speak to your doctor or a registered dietitian before starting the mesomorph diet, especially if you have a health condition, as it may not be suitable for everyone.