What Kind of Body Types Should Practice Intermittent Fasting?

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Intermittent fasting is among the most preferred healthy diet routines around the globe. Most people choose it to get rid of excess fat. Other like to maintain good health by opting for brief sessions of intermittent fasting. If you wonder which body types should practice it, we have plenty of information to help you analyze the importance of intermittent fasting by body type.

Intermittent fasting can suit any of the three body types. You may need to opt for a different approach for each body type. Before we learn the suitable diet routines for different body types, let’s quickly review the formal classification.

The Three-Body Types


Ectomorphs are those who have a thin body and bone structure. Such people have difficulty gaining weight despite eating healthy. Fitness experts recommend ectomorphs opt for a protein and carb-rich diet to gain weight. Such body types generally lose the gained weight earlier than other types.


Mesomorphs are relatively muscular and have an hourglass body frame. The natural physique of mesomorphs reflects a tough personality with moderate to high weights. Experts recommend such individuals choose a balanced protein diet with moderate carbohydrates. Mesomorphs can gain and lose weight more easily than the other two types.


Endomorphs are heavier in weight than the other two types. Such individuals tend to carry more weight around the belly and waist area. Endomorphic bodies face trouble losing excess weight due to their body type. Experts recommend high protein and low carbs to endomorphs. Endomorphs often face obesity problems due to difficulty in losing weight.

Intermittent Fasting By Body Type

We have listed the common recommendations below if you wonder how to incorporate intermittent fasting for different body types.

14-Hour Fasting for Ectomorphs

Ectomorphs mostly opt for the 14-hour fasting method. In this technique, you may fast for 14 hours daily and resume eating for the rest of the daily hours. Consuming healthy foods in the 10 hours makes up for protein and carbohydrate demand in the body. Ectomorphs can gain muscle mass and build a lean body while following a 14-hour intermittent fasting plan.

To try variations, you may opt for a 12-hour method to accomplish your daily caloric target.

18-Hour Fasting for Mesomorphs

The 18-hour intermittent fasting plan can benefit those with hourglass figures. Mesomorphs can gain and lose weight quickly. It is possible to stretch the fasting period up to 18 hours. You can restrict the caloric intake to the 6-hour time window. You may choose the eating hours in the morning or evening depending on your routine.

Mesomorphs can further increase the fasting duration depending on their fitness goals. However, it is vital to consult a dietician before increasing the time.

2-Day Fasting for Endomorphs

Endomorphs generally struggle a lot to lose weight. They often lose hope in the process despite controlling their diet. Endomorphs can take up the most burdensome fasting plans to lose body fat. The 2-day intermittent fasting plan allows endomorphs to fast for two non-consecutive days of the week while eating the other five days.

Endomorphs can opt for a 24-hour fasting routine for quicker results. While this is true, it is vital to consult a professional dietician before fasting for extensive hours.

The Takeaway

There are many ways to initiate your intermittent fasting routine. However, knowing your body type can help you choose the best plan for effective results. If unsure about your body type, you may consult a professional to identify it before opting for a diet plan.

Professional dieticians evaluate the body type to advise you on a suitable diet plan. If you want to learn more about intermittent fasting methods, you can review some of the expert resources online to begin with.