Mesomorph Female Diet
Mesomorphs are often naturally muscular and have medium-sized bone structures, wider shoulders, a narrow waist and low body fat levels, according to the American Council on Exercise. A mesomorph woman’s diet doesn’t drastically differ from women with other body types, since body type doesn’t necessarily determine which diet will be effective. The diet you choose is based on your activity level and weight-management goals.
The calorie needs of mesomorph women may be slightly higher than the needs of endomorph and ectomorph women because mesomorphs have an easier time building muscle mass. The more muscle mass women have, the higher their metabolism -- because muscle burns more calories than body fat. A mesomorph woman’s calorie needs, however, are based on her body weight and activity level, and range from 13 to 18 calories per pound of body weight daily, suggests Harvard Medical School.
Mesomorph women who want to shed pounds can reduce their current caloric intake, increase caloric expenditure or combine diet plus exercise. Lowering their current caloric intake by 500 to 1,000 calories daily helps mesomorph women lose about 1 to 2 pounds weekly, according to the National Heart, Lung and Blood Institute. The institute also notes that most overweight women, regardless of body type, need between 1,000 and 1,600 calories daily to shed pounds.
Because mesomorph women often have higher amounts of muscle mass than endomorphs and ectomorphs, protein is important nutrient for these women, especially if they exercise regularly or want to lose weight. Protein helps repair and maintain muscle tissue after exercise -- and increases satiety and energy expenditure. Physically active women need 0.6 to 0.9 gram of protein per pound of body weight daily, according to the International Society of Sports Nutrition. Choose protein-rich egg whites, low-fat dairy foods, seafood, lean meats, poultry, nuts, seeds, legumes or soy products.
Other Healthy Options
Although protein-rich foods are important for mesomorph women, carbohydrates and healthy fats are crucial as well. Carbohydrates are a mesomorph woman’s main source of energy, especially during workouts. The carbohydrate recommended dietary allowance for women is 130 grams daily, but active mesomorphs may need 2.3 to 4.5 grams per pound of body weight daily, notes the Academy of Nutrition and Dietetics. Healthy, carb-rich options include vegetables, fruits, whole-grains, nuts, seeds, legumes, low-fat milk and low-fat yogurt. Top off a nutritious mesomorph meal plan with heart-healthy fats -- which should make up 20 percent to 35 percent of a woman's calorie intake -- such as soybean, olive, canola, walnut or flaxseed oils, olives, avocados, fish oil, nuts, seeds or nut butters.