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The Best Intermittent Fasting Types for Each Body Type for Optimum Weight Loss

Choosing the right intermittent fasting type for your body is an important consideration for anyone trying to lose body fat, as taking body type into account can yield better results.

And when it comes to what is right for just your type, we have all the answers in this ultimate guide to intermittent fasting, its benefits, and some tips on how to succeed in fasting.


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What Are the 3 Main Body Types?

While you might have heard of dieting according to your body type, some people are unaware of the massive effect that body types actually have on losing weight, and on types of intermittent fasting.

The three main body types (also known as somatotypes) are categorized as ectomorph, mesomorph, and endomorph. Each has a variety of unique physical traits, from being lanky to muscular to curvy, and each loses fat differently according to their body type during intermittent fasting.

Your body type affects intermittent fasting and fat burning because body composition can change nutritional status and physical activity levels, and determines the places where body fat storage occurs.

Thus, the type of fasting window versus eating window will be different for someone who has more weight to lose than someone whose specific body type is naturally leaner and holds less body fat.

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Which Intermittent Fasting Type Works Best for Each Body Type?

Certain body types react better to types of intermittent fasting— and to pinpoint your exact type and body shape, we have outlined some of the most effective intermittent fasting diets for each of the three body types.

And while there is no specific research to pinpoint one intermittent fasting plan over another, these recommendations are chosen based on body type consideration and propensity for fat loss.

The most beneficial fast for an ectomorph may be a 14-hour fast

If you have the ectomorph body type, you will likely be long, lean, and might struggle to gain weight. And along with less body fat, you also have less muscle mass.

For an ectomorph body type, a 14:10 fasting plan can be beneficial due to the ability to build muscle and maintain it with a 10-hour moderate protein diet that produces enough energy to hit the gym effectively.

You could also try the 12:12 fast, which is one of the easier options and still great for boosting the metabolism. Alternatively, fast for 16 hours and eat during the remaining 8 hours for the 16:8 method, something that many fasters find incredibly beneficial.

Mesomorph body type fasters should try 18-hour fast

If you have the mesomorph body type, you might have an hourglass figure while maintaining a muscular, medium-sized frame. Typically, your body type can lose and gain weight fairly easily, which also makes maintaining it a challenge, particularly for a mesomorph woman.

This body type would find an 18:6 fast most useful— where you fast for longer periods of the day and night, reserving your eating window for 6 hours in the morning to afternoon, or afternoon to evening.

Between those 6 hours, you generally get to eat two full meals, while still remaining in enough of a fat-burning calorie deficit to promote a healthy weight for mesomorph women and men.

5:2 diet may be the best for endomorphs

Finally, the endomorph body type typically comes across as curvy and tends to hold body fat in the stomach, thigh, and hip areas.

This body type tends to struggle with how to lose weight as an endomorph and might find intermittent fasting the most beneficial of the other body types.

The 5:2 diet is one of the easiest to work into your schedule, as it requires you to fast for two non-consecutive days under 500-600 calories, and then eat normally for the rest of the week.

Plus, it lets you still be physically active on non-fasting days for strength training and further weight loss!

Two other options for the endomorph body type include a 24-hour fast and the Warrior Diet. Both diets require longer periods of fasting to lower fat stores more effectively, with abstaining from calories for a whole day during a 24-hour fast, and restricting calories for 20 hours of the day for the Warrior Diet.

Because of this greater deficit, how to lose weight as an endomorph means your metabolism needs to spring into high gear and lose body fat quite quickly, which is ideal for this body type.

6 Health Benefits From Fasting

Intermittent fasting is associated with many great health benefits beyond losing weight, from cellular rejuvenation to cardiovascular wellness. Let’s go over some of the key advantages you can experience with intermittent fasting.

Boosts autophagy

Autophagy is the stage of fasting where your body can regenerate cells and purge the body of toxins and impurities on a cellular level. It’s also the state where the most healing and rejuvenation is done, and intermittent fasting is a great way to get any body type into that process.

Improves insulin sensitivity

Studies suggest that not only does intermittent fasting lower glucose levels, but it also reduces your insulin resistance and improves hormonal responses to insulin sensitivity. This is very important for anyone who might have weight-induced blood sugar conditions, as fasting can help regulate those levels, and prevent diabetes.

Reduces inflammation in the body

Chronic inflammation is one of the primary causes of many common diseases, including cancer, Alzheimer’s disease, arthritis, and asthma. However, intermittent fasting is proven to lower inflammation levels throughout the body significantly and helps increase the natural immune response to stress.

Improves cognitive health

Good brain health is just as important as good physical health or muscle mass. Keeping the neurological aspect of our bodies in working order not only prevents degenerative cognitive diseases, but also helps with mental health problems.

And luckily, intermittent fasting is one of the best ways to achieve mental clarity, cognitive health, and better neurological processes.

Reduces the risk of diabetes and heart disease

As you lose weight and lower your blood pressure, the body necessarily responds with lower risks of diabetes, heart disease, or a related metabolic syndrome.

In fact, studies suggest that intermittent fasting is particularly effective in preventing cardiovascular issues by lowering cholesterol and improving the body’s responses to oxidative stress.

Improves resistance to oxidative stress

By improving your resistance and response to oxidative stress through intermittent fasting, you can prevent a host of other chronic health issues. These include strokes, infertility, and Parkinson’s disease, as high oxidative stress levels play a vast role in each illness.

10 Tips on How To Succeed When Doing Intermittent Fasting for Your Body Type

It’s important to remember that no matter your body type, you can succeed during intermittent fasting, and we have collected the top 10 tips to get your diet on the right track!

1. Create a weight loss plan according to your body’s ability to lose weight

Body composition necessarily plays a huge role in your overall health, which is why planning a diet according to your body type is essential. Instead of trying to lose weight by crash dieting, step back and use S.M.A.R.T. as a guide to identifying achievable and enjoyable weight loss goals for your body.

That includes goals that are specific, measurable, attainable, relevant, and time-bound.

2. Get an app to track your weight loss progress

Tracking your progress during intermittent fasting can be hard, so we suggest using a mobile app to help. By downloading the DoFasting app, you can time fasting windows, track calories, daily exercise programs based on body type, and much more— helping you smash your weight loss journey!

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3. Find people who face the same weight loss struggles due to their somatotype

Whether you hit fitness plateaus or struggle with food choices, having a support network is important to stay on track and achieve your fasting goals, including people with the same body type and similar struggles.

Try joining the DoFasting Facebook community or Reddit group, which are great for friendship, motivation, and advice.

4. Adopt a long-term mindset

Intermittent fasting is best seen as a safe and steady way to lose weight, instead of an immediate crash diet. By changing your lifestyle to a healthy diet with physical activity, you should have a long-term mindset for success.

5. Consider how long your body needs to adjust to a new routine

Intermittent fasting can be a shock for your body, so you need to start with small fasting windows before increasing to longer fasting periods.

This will prevent your body from going into starvation mode and saving fat stores, making it easier for you to complete successfully, especially depending on how easy your body type loses weight.

6. Rethink your diet and your body’s sensitivity to carbohydrates

Different body types react to calorie consumption differently, gaining weight or not. Based on your body, it’s important to reconsider carbs in your food intake, and opt for a healthy and balanced diet instead.

Instead of refined sugars and highly-processed foods, make good choices like healthy fats, whole grains, and high protein sources.

7. Change your habits

Intermittent fasting can fit into your lifestyle while still helping you lose weight, as long as you’re flexible. And while some unhealthy habits need to change, you don’t have to live unsociably. Consider cooking for friends at home instead of a high-calorie meal at a restaurant, or opt to eat before joining your partner at the movie theater.

8. Adapt the exercises according to your body type

Physical activity is crucial for your overall health, not just for weight loss. So, make sure to implement the right body weight exercises or even HIIT workouts (high-intensity interval training) to promote better health depending on your abilities, no matter your diet.

9. Consider various methods to see and measure the weight loss results

While the numbers on a scale can be useful, it’s better to measure fat loss in more than one way. Use a tape measure, take before and after photos, and invest in a smart scale to get the full picture.

The DoFasting Smart Scale is a great option for seeing your body mass index, metabolic levels, body fat percentage, and many more progress markers throughout the process, and is compatible with the DoFasting smartphone app!

10. Try intermittent fasting supplements to fight off hunger pangs

Instead of breaking your fast, try a fasting supplement to help finish the fasting period and keep hunger pangs to a minimum.

DoFasting Essential Fiber Complex Supplement is a great option for natural appetite suppression, reducing bloating, and more.

Who Should Not Try Intermittent Fasting?

While intermittent fasting by body type is a great way to lose body fat and gain many other benefits, certain groups of people should not try it before getting medical advice, including those who identify with the following:

  • A history of eating disorders
  • Below 18
  • Breastfeeding or pregnant
  • Diabetic
  • Pre-existing health conditions
  • Taking certain prescription medications

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Intermittent fasting is great for the health advantages and fat loss that it provides, particularly when tailored to fit your specific body type.

And while fasting diets generally can promote better well-being, identifying your particular fat-burning abilities, lifestyle changes, and physical activity levels are all important to help you succeed in your journey toward healthiness.


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renal diet December 3, 2022

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DoFasting December 5, 2022

We appreciate your kind words. 👏

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This is an evidence-based article that includes scientific citations. DoFasting’s professional writers and editors prepared the content, which a team of medical experts verified to be accurate.

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