Ecto,Meso,Endo diets, do they really work?

[needsomehelp]

I Posted this in the Fat loss section, but I'm curious to see what some of you ladies have to say, seeing as I've noticed some of you never post on there, so what's your take?


I saw this info commercial on TV yesterday for Michael Thurmonds 6 week body make-over, and it's supposedly revolving around the 3 different body types. People were obviously losing massive amounts of weight, saying once they learned how to eat "for their body type", then the weight just fell off. I've read a few other articles on this and some other fat loss programs out there try and figure what body type you are too, in order to base a specific program for you, is there really any significance in this, or is this all hype and another way to try and trick someone into buying their products?
Anyone ever tried any of these diets, or are following them for your body type? I'm curious to see if this is true and how some diets differ from other's. For instance I read one say they were supposed to focus mainly on fish for their proteins, while other's could have more chicken or beef. Other's could handle more fat, while other's should avoid it. Where are they seriously coming up with these guidelines, and where's the proof? So what's the deal?

[twinnett]

Good question. I'll be interested in seeing some of the responses. I do believe that there is something to be said for different diets for different bodies. I hate cookie cutter plans that have no individulization. It's obvious that people are different. I put on fat really easily and muscle..not so easily. Others have a hard time putting on any sort of weight, while others seem to be able to pack on muscle with little fat gain.

I think some people can handle carbs really well, while others do better with a keto sort of diet. I'm still trying to sort out what works for me! I don't think it's necessary to buy those really expensive programs though..all the info is right on here to do it!

[lauren921]

I Posted this in the Fat loss section, but I'm curious to see what some of you ladies have to say, seeing as I've noticed some of you never post on there, so what's your take?


I saw this info commercial on TV yesterday for Michael Thurmonds 6 week body make-over, and it's supposedly revolving around the 3 different body types. People were obviously losing massive amounts of weight, saying once they learned how to eat "for their body type", then the weight just fell off. I've read a few other articles on this and some other fat loss programs out there try and figure what body type you are too, in order to base a specific program for you, is there really any significance in this, or is this all hype and another way to try and trick someone into buying their products?
Anyone ever tried any of these diets, or are following them for your body type? I'm curious to see if this is true and how some diets differ from other's. For instance I read one say they were supposed to focus mainly on fish for their proteins, while other's could have more chicken or beef. Other's could handle more fat, while other's should avoid it. Where are they seriously coming up with these guidelines, and where's the proof? So what's the deal?

Never tried it myself but have read a lot of reviews. From what I understand the food is very bland and he does put you on a low calorie diet...I think one person said it was 1200 cals a day? I could be mistaken, though. I do agree that everyone is different and what diet works for one may not work for another. I mean, don't we all know a few people who anything and everything and still look great while others struggle?

[needsomehelp]

Exactly, that's basically what I was getting at. I do agree everyone is different and have different body types, shapes, sizes and metabolisms. Like my husband who can eat junk and not gain a pound, and I could be in the same room with him, just take one look at what he's eating and gain the weight for him..it's not fair..the jerk..haha, jk, I love him, but stuff like that drives me nuts. Jillian Michaels program I believe follows something of the sort too,so it makes me wonder if that's how they base some of the Biggest Loser's diets on the show. I remember going onto her site a while back and she has a mini questionaire to fill out and it'll tell you in the end basically what body type you are and how your body will or should respond to certain foods, so certainly interesting stuff, but I'm not about to go out and buy any of these programs just yet. It almost reminds me of that whole blood type diet, where they put you into different diets for your blood type. Again, I'd still like to hear from some people who have figured out what body type they are and if following the specifics for such a body type actually did help them, or works best for their body's and helped them shed the stubborn fat, I'm thinking it deserves a bit more looking into maybe?

[freebirdmac]

All I did was eat at 40/40/20 and then at 40/30/30 and judged the results for myself. The latter won out. If you track your diet then it's pretty easy to try out different macros for several weeks/months and figure out what works best for you.

I would stay away from any diet plan that is a proponent of 1200 calories. Yeesh.

[needsomehelp]

That's basically where I sit right now, trying to figure out just where I need to be, although some days I feel I've tried all the macros and not much seems to want to budge this stubborn freakish fat!! But I'm persistant, not patient, but persistant and the patience is being worked on. I won't be under taking any 1200cal diets just yet, although I have read some suggestions about doing that from other women, in other forums of course. Where I have hypothyroidism, there are so many suggestions out there about foods to avoid if you have hypothyroidism, other's say they're fine. Some suggest eating rediculously low cals, while other's are touting that low carb works best with higher fat. Honestly this past year, with having the hardest time moving any of this weight, I think I've tried it all. I even signed up for an online personal trainer, and the program given to me for my stats didn't budge the weight either, it was very frustrating. It just leaves me wondering that there has to be something more. I'm putting in the effort, watching and tracking everything, I don't have cheat days because I'm affraid to gain any more weight.
I even sent in for the free programs that team scaviation was giving out, just to see where they would have me, and when I did get it, right away I knew it wouldn't work for me. Their plan for me was for NO carbs, 1600 cals,just protein and fat 5-6x's per day, with the odd bit of veggies, and 1/2cup(1 serving max) of blueberries or half a grapefruit everyday. I would have the protein and fat, head to the gym and come home to meal #2 for protein and fat again. Although I'm sure this may work wonders for some, if I don't get any fiber in me, nothing moves. I have extremely slow bowels, and soon to see a specialist on that the end of this month, but without the fiber I'm miserable and it doesn't end pretty. And again this seems to go against having carbs pre and post workout, so I guess I'm just at my wits end and confussed over it all. Again I know I have to find what works for me, but come on there are so many folks out there that follow WW say, and eat what ever and lose weight, but for me a calorie doesn't seem to be just a calorie, they're not all created equal for me, like they are for others. No wonder some days I feel like giving up, but I don't and I wont. So I guess I was just curious to see if there are studies behind these endo,ecto, meso diets after all, and if anyone has found and had found them to work and wheres the science behind it all?

[lauren921]

Can you post an example of what you eat in a typical day?

[freebirdmac]

With your stats, you should lose at 2000 cals with a 40/30/30 macro setup. If your metabolism is mucked up from under eating, it could take awhile to see results. Otherwise you should see results within 3 weeks. As for hypo, I've yet to eat anything that has affected my numbers. Unless you're eating large quantities of a goitrogen on a regular basis, or you're not stable, I wouldn't worry about it. Right now it sounds like you need consistency. Stay on one reasonable plan for several weeks before you even think about changing it. There can easily be a lag between a diet change and results.

[vanessa40]

Hi,
I know how you feel. I have tried it all. I did WW for awhile. I was tired and hungry all the time. The point thing just didn't work for me. I know people that have had great success with it. It just wasn't for me. Same with the Scivation plan. Worked great for a lot of people here. Just not not me. It's trail and error. Freebirdmac has been helping me out the past few days with my macro's and routine. I'm finally seeing some progress..
Good luck..

[BuffedWildCat]

I believe it all comes down to calories in vs calories out, mainly, just find a way to do that, a way that works best for YOU and that's all there is to it. I think people try to make something simple way too difficult. Sure some people may gain easier than others but when it comes to dieting, just eat less than you are burning and you will lose fat, simple as that. And when you start knocking calories off, it's only logical to do that first by cutting out all the simple sugars then the processed stuff, and so on. You have to cut calories from SOMEWHERE. Choose where to cut out the calories and go with it for about a month, if it's not working then perhaps you need to go higher on protein, less on carbs, etc, find what will work for YOU in order for YOU to STICK to the DIET. For me personally that means keeping my carbs fairly low and my fat fairly high, cause carbs make me hungrier and more fat in my meals keeps me satisfied better until my next meal. I just don't think you can categorize people that way and tell them what kind of diet they'd do best on, find what works for you as an individual and stick with it.

[needsomehelp]

As far as my macros go I have been following basically a 45/35/20 split protein/carb/fat. For example, yesterdays meals worked out to be 1730cals(using Sparkpeople) 190p/160c/40f. And my diet doesn't tend to vary much from day to day. I eat 5meals per day. I have been following this now for about 8weeks straight, so certainly something should of budged by now. As for my workouts, I train one body part per day(45-50mins weights) then follow it with anywhere from 20-40mins of cardio. I eat meal 1 before heading into the gym, then home to meal 2. I eat every 2.5-3hours. Supplements are multi vitamin, B50 complex(1/day) and fish oil pills(4/day).
Before this I was doing more lower carb, just having one complex carb meal after training and the rest protein, veggies and fat. I didn't lose at all on this, gained at first to be honest. Now with this macro I am only down 2pounds since and my weight won't budge. I'm not jumping all over the place and have followed this like I said steadily, before that I was following the lower carb for about 9weeks. I do eat goitrogen foods most days, but they're cooked. Like cauliflower and brocolli. But I do enjoy some soy milk from time to time(natural, unsweetened) and even strawberries are so yummy with a protein shake, but again they say these aren't supposed to be so great for your thyroid. Same thing for natural peanut butter or any peanut product. I love pb, but I've avoided it these last few months because it's so tempting to me to over eat it, and I don't want to blow anything.
Yesterdays meals looked like this: Wake up

Meal 1. Oatbran, cinnamon and a protein shake mixed with 1/2cup almond milk and water, multi vit, b50, 2 fish oil pills

Gym

Meal 2.All Bran,3/4cup blueberries,protein shake mixed with 1/2c almond milk and water, 2tsp flax oil

Meal 3. Can of tuna in water mixed with mustard, 2c cauliflower and 2 fish oil pills

Meal 4. 4 cups mixed salad greens, 1med tomatoe, 6oz of chicken breasts and hellmans salad spritzers(60cals worth)

Meal 5. 4-5oz of chicken breast , 1/2cup salsa

I also drink anywhere from 4-6L of pure bottled water per day, nothing less then 4L. I'm always thursty, ever since nursing my son, the thurst never left me, which is a good thing I guess. That's it, no cheats, no other snacks. I get anywhere from 6-8hrs of sleep per night, depending on how early my son goes down, most nights though I'm up getting my son to go back to sleep. That's it, those are my days. The odd day if I'm up a lot earlier then most day's I'll have an extra protein shake mixed with the almond milk and water, so I guess I sometimes get 6meals in, but not the norm. The only other changes from my day to day or diet would be to exchange either chicken with tuna or egg whites and if I"m really on the run or stuck in the car I always have a protein shake available,so I'm always with food and water. Veggies might change from day to day, like brocolli, cauliflower or green beans and I try to have a salad every day, if not then I have another serving of 2cups non-starchy veggies. I like to have the odd carrot sticks with my salad some days, but nothing huge. Fiber for yesterday was 54g, I normally get 40-60g anyways, seems like a lot, but without the added fiber from the all bran nothing moves, and I have actually ended up in the hospital to get their "help", not fun when they give you x-rays to say you're full of it for sure...how embarassing. So this is the only thing that seems to work. I read all of these transformations on here and they're so motivating, but they're eating less then me, doing more then me and they lost all this weight, so what gives? Sorry this was so long, but that's the entire story, a life in the day of me. I also make sure to wake up a few hours before I tend to get up for the day to take my thyroid meds so it's taken well enough away from any food, as it suggests to take it, so it has plenty of time to get into my system. And my last thyroid tests were in the norm,so I guess I truly can't blame my thyroid if it's saying it's the norm now..I don't know. Sorry for the rant, I guess I just needed to get it out. But you're all an inspiration and thank you all for your help.

[freebirdmac]

"As for my workouts, I train one body part per day(45-50mins weights) then follow it with anywhere from 20-40mins of cardio."

Your workout routine needs some adjustment. First, one body part shouldn't need 45-50 minutes. That's too much work on one body part, save lower body as a whole. You're also missing out on the calorie burning effect of lifting (in and out of the gym) this way. You'd do better with a full body routine or some type of 3-4 day split where you work 3 body parts per session with 3-4 exercises per session. Rest times should be 30 sec to a minute except for exercises like squats and deadlifts. That'll give you more bang for your buck in terms of burning cals and it does work for muscle gains as well. For cardio, do 2-20 minute HIIT sessions with 5 minutes of warm up/cool down. I'd do intervals for at least one of your other two sessions.

I do suspect you will have to go up again in cals. You have to eat more than some of us as your stats are different. You don't want too large a cal deficit. I had you at 2000 for fat loss. Going under that with your exercise routine is a pretty deep deficit. Change your lifting routine and push towards 2000.

[Jordan_Taylor]

I believe it all comes down to calories in vs calories out, mainly, just find a way to do that, a way that works best for YOU and that's all there is to it. I think people try to make something simple way too difficult. Sure some people may gain easier than others but when it comes to dieting, just eat less than you are burning and you will lose fat, simple as that. And when you start knocking calories off, it's only logical to do that first by cutting out all the simple sugars then the processed stuff, and so on. You have to cut calories from SOMEWHERE. Choose where to cut out the calories and go with it for about a month, if it's not working then perhaps you need to go higher on protein, less on carbs, etc, find what will work for YOU in order for YOU to STICK to the DIET. For me personally that means keeping my carbs fairly low and my fat fairly high, cause carbs make me hungrier and more fat in my meals keeps me satisfied better until my next meal. I just don't think you can categorize people that way and tell them what kind of diet they'd do best on, find what works for you as an individual and stick with it.

I agree with BuffedWildCat overcomlicating it is why people end up giving up on diets...They don't work. My weight was stable for the longest just using basic nutritional common scense, until I started to add more protein, ate less fruit, trying more supplements... - It just didn't work well with my body...my kidney's started hurting & I just didn't feel healthy anymore...

....& who wants to counts macros all the time(I have a life)....you probably already have an idea of what's works best for your body, as most women have dieted at one time or another so just return to the basics.

[lherman]

I agree with BuffedWildCat overcomlicating it is why people end up giving up on diets...They don't work. My weight was stable for the longest just using basic nutritional common scense, until I started to add more protein, ate less fruit, trying more supplements... - It just didn't work well with my body...my kidney's started hurting & I just didn't feel healthy anymore...

....& who wants to counts macros all the time(I have a life)....you probably already have an idea of what's works best for your body, as most women have dieted at one time or another so just return to the basics.

I also agree with BuffedWildCat. It really is as simple as calories in vs calories out. Obviously women with more muscle on their bodies and a lower body fat can eat a lot more calories and maintain or even lose fat than someone who has less muscle and a higher bodyfat percent.
needssomehelp has already stated that she has been eating 1730 calories a day for eight weeks and hasn't lost any weight. Snce she works out pretty hard that is obviously enough to maintain her current weight but not to loose. To suggest that she should increase her calories to 2000 a day would seem counterproductive in her goal to lose bodyfat!
I know from my own experience that if I go above 1600 calories a day for any length of time I will gain weight and it isn't muscle either! My bust, waist and hip measurements go up and my arms and legs stay the same. I end up looking like the M&M guys, round in the middle with skinny arms and legs!! I lift fairly heavy three to four times a week and do aerobis on the non weight days. If I eat 1500 to 1600 calories a day I will maintain my weight. If I go over that I gain. If I really want to loose I have to stick to 1200 to 1300 calories a day for a few weeks to loose fat.
I would suggest that needsomehelp lower her calories just a little for a few weeks to see if that gets her to loose. If not then she can go back up again.

[lauren921]

I also agree with BuffedWildCat. It really is as simple as calories in vs calories out. Obviously women with more muscle on their bodies and a lower body fat can eat a lot more calories and maintain or even lose fat than someone who has less muscle and a higher bodyfat percent.
needssomehelp has already stated that she has been eating 1730 calories a day for eight weeks and hasn't lost any weight. Snce she works out pretty hard that is obviously enough to maintain her current weight but not to loose. To suggest that she should increase her calories to 2000 a day would seem counterproductive in her goal to lose bodyfat!
I know from my own experience that if I go above 1600 calories a day for any length of time I will gain weight and it isn't muscle either! My bust, waist and hip measurements go up and my arms and legs stay the same. I end up looking like the M&M guys, round in the middle with skinny arms and legs!! I lift fairly heavy three to four times a week and do aerobis on the non weight days. If I eat 1500 to 1600 calories a day I will maintain my weight. If I go over that I gain. If I really want to loose I have to stick to 1200 to 1300 calories a day for a few weeks to loose fat.
I would suggest that needsomehelp lower her calories just a little for a few weeks to see if that gets her to loose. If not then she can go back up again.

The OP is much younger and weighs more than you and needs more calories. The reason she hasn't lost any weight is because she has taught her body to maintain at such a low level. She isn't even eating her BMR calories so her body is holding on to every ounce it can get. I was eating 1500 a day for the longest and actually started gaining because my metabolism started shutting down. I'm now eating around 1800-1900 a day and have maintained at that level. In a couple of weeks, I'll drop to 1600 or 1700 so I can actually LOSE instead of maintain at that level.

[BuffedWildCat]

The OP is much younger and weighs more than you and needs more calories. The reason she hasn't lost any weight is because she has taught her body to maintain at such a low level. She isn't even eating her BMR calories so her body is holding on to every ounce it can get. I was eating 1500 a day for the longest and actually started gaining because my metabolism started shutting down. I'm now eating around 1800-1900 a day and have maintained at that level. In a couple of weeks, I'll drop to 1600 or 1700 so I can actually LOSE instead of maintain at that level.

Yes, indeed, the body adapts. People need to find their TRUE maintenance calories before they ever think about cutting calories to lose. There are changes that occur in a person's body when they keep their calories too low for an extended period of time and these changes result in less calories being burned than what is normal for that person's bodyweight and activity level. That is exactly why people need to take breaks from dieting, to let their bodies go back to normal, let the necessary changes happen that will cause a person's metabolism to go back to running full throttle. To continually keep one's calories too low and never take a break from dieting will only hinder progress in the long run and/or cause frustration at a total lack of progress.

Case in point... After I had my daughter I was too busy with her and my son (and house) that I literally didn't have time to eat, I found myself eating very infrequently, like 2 or 3 meals a day and eating very crappy, mainly a lot of processed food. When I finally decided to make the time to log what I was actually taking in, I found that I was only eating 2026 calories a day, the exact average number taken from fitday. So then I thought well heck, maybe if I just started eating only CLEAN foods at 2000 cals then I will start losing again, maybe the problem is just that my 2000 cals consists of too much junk, soo, I did that, for about 6 weeks, but still only eating 2-3 meals a day. Now keep in mind I was doing the same thing I'm doing now, lifting and speed skating. Guess what? I didn't lose ONE SINGLE POUND!!! Needless to say, I was VERY frustrated!! I was dumbfounded because ever since I got into this sport, 9 years ago, I have ALWAYS been able to lose weight at 2000 calories! Sooo, guess what I did next?? I INCREASED my calories, up to 2250 and started eating 5 meals a day instead of just 2 or 3 and guess what? Nothing happened, BUT... I didn't GAIN any weight!! So that told me that my body had adapted via a slowed metabolism, to the 2000 calories, especially knowing that I've always lost weight in the past at 2000 calories. So, I stayed at 2250 calories, eating 5 clean meals a day, for a month. THEN, as of April 20th, I cut back down to 2050 calories, so just a 200 cal deficit and GUESS WHAT??? I AM LOSING LIKE A MOFO!!! Wait til I get some progress pics up, which I'll be doing the weekend of the 22nd, hopefully. I started at 146.5 lbs and I'm down to 142.5 lbs as of yesterday. So basically I proved to myself that I CAN still lose fat on 2000 calories, basically proving that a person's metabolism slowing down is VERY REAL.

So the take home message here is, yes, you need to eat less calories than you burn but it's VERY IMPORTANT that you start a diet with a FRESH, running at FULL THROTTLE metabolism for BEST RESULTS otherwise you could very well end up frustrated just like I did and keep spinning your wheels not getting any progress. Luckily I knew what to do and incidentally, that's why I'm here, to teach others the same, so you too can reach your fitness goals!