I'm a trainer – women with bodies like Kate Middleton thrive on carbs

Fitness expert reveals the best workout and diet for your body type – and shares why ectomorphs like Kate will ‘thrive’ on carbs while endomorphs like Beyonce should focus of lifting weights

  • Fitness expert Rachael Attard says body types are categorised into three groups
  • READ MORE: Pear, apple or inverted triangle, what shape is your body? 

If you’ve been following a strict diet or exercise regime only to see little to no results, you’re not alone.

But one expert has shared how the key to weight loss is not about cutting calories, but  eating according to your body type and build.

Rachael Attard, a female fitness expert from Sydney, Australia  explains that body types – known as somatotypes – are categorised into three main groups: endomorph, mesomorph, and ectomorph. 

Speaking to FEMAIL she also revealed the amount of carbohydrates each person should consume according to body type.

Ectomorph – tend to be slender and athletic figure, which can makes it ‘difficult’ for her to gain weight. 

Famous ectomorphs include Kate Middleton, the Princess of Wales. 

This body type ‘thrives’ on carbohydrates and  Rachel recommends a diet consisting of ’40 to 50 per cent’ carbohydrates. 

Here, FEMAIL reveals the balance of carbohydrates and other food types you should eat according to your food type and the reasons why, according to our expert.


Famous endomorph: Beyoncé

Endomorphs should ‘opt for a low-carb diet, with most carbs coming from fruits and vegetables’, said Rachael

Rachael explained explains that our body types – known as somatotypes – are categorised into three main groups: endomorph, mesomorph, and ectomorph. She described Beyoncé (pictured on her Renaissance world tour in July) as an endomorph due to her ’rounder and curvier’ figure

Endomorphs are generally ‘shorter, rounder and curvier’ compared to the other two body types, Rachel says.

This body type is known to feature a ‘larger’ midsection and hips, which are prone to fat storage. However endomorphs can gain muscle and possess good strength and endurance.

To keep in shape, she advises going for strength training exercises and focusing on higher reps and lower weights.

The expert said it’s best to combine low-intensity cardio with moderate to high-intensity workout sessions, as well as power walking for at least 45 minutes, five times a week.

She added: ‘Opt for a low-carb diet, with most carbs coming from fruits and vegetables. Healthy fats from lean meats, oily fish, nuts, seeds, and avocados can keep you feeling full. Treats should be relatively healthy, like protein balls.

Macronutrient Ratio: 20-25 per cent carbohydrates, 30 per cent protein, 45-50 per cent fat.


Famous Mesomorph: Gal Gadot 

For mesomorphs, the expert advises eating a combination of healthy fats, protein, and carbs 

Gal Gadot (pictured at Veuve Clicquot’s Solaire Culture Exhibit in California last year) is a famous Mesomorph – ‘naturally muscular with broad shoulders and a narrow waist’

If you’re a mesomorph, Rachel describes your body type as ‘naturally muscular with broad shoulders and a narrow waist’. 

And perhaps both good news and bad news – mesomorphs are quick to lose or gain weight and can achieve results rapidly.

If you fit this description, Rachel highly recommends carefully selecting weights as well as ensuring you incorporate High-Intensity Interval Training (HIIT) for calorie-burning and muscle-building. 

Steady-paced cardio, such as running, is also effective for fat loss.

‘Mesomorphs do best on a balanced diet, which means eating a combination of healthy fats, protein, and carbs’ said the expert.

‘Maintain a balanced macronutrient ratio with a mix of carbohydrates, protein, and fats. Limit high-sugar foods and follow the 80:20 rule’.

Macronutrient Ratio: 30-35 per cent carbohydrates, 35-40 per cent protein, 30 per cent fat


Famous Ectomorph: Kate Middleton, Princess of Wales 

Describing ectomorphs, Rachel said: ‘[They] are typically tall and slim with long, slender muscles and limbs, with an athletic appearance and a fast metabolism

Rachael Attard, a female fitness expert in Sydney has revealed the amount of carbohydrates we should consume according to our body types. She classifies Kate Middleton, the Princess of Wales (pictured at Maidenhead Rugby Club in June), as an ectomorph – due to her slender, athletic figure, which she says makes it ‘difficult’ for her to gain weight

The saying fit for a princess comes to mind, because if you’re built like an ectomorph, you’re built just like the Princess of Wales!

Describing ectomorphs, Rachel said: ‘[They] are typically tall and slim with long, slender muscles and limbs, with an athletic appearance and a fast metabolism.

‘They have difficulty gaining weight or muscle, and are naturally low in body fat’.

The ideal training approach for an ectomorph is to focus on strength training using a combination of lower reps and higher weights, and to incorporate longer rest periods.

And for the icing on the cake – Rachel says cardiovascular exercises are optional for endomorphs, with one rest or active recovery day needed per week.

She added: ‘[Ectomorphs] thrive on carbohydrates without gaining weight, so embrace a high-carb diet. 

‘Prioritize healthy carbohydrates like fruits, brown rice, whole grain pasta, quinoa, and veggies. High protein levels support muscle growth, and good fats aid in quicker recovery.

Macronutrient Ratio: 40-50 per cent carbohydrates, 30-35 per cent protein, 20-25 per cent fat.

What are somatypes? 

Somatotypes have long been used by fitness trainers to create tailor-made diet and fitness programmes, based on their client’s predisposition to being either overweight, muscular, or lean.

However Rachel warned not to get hung up on your body’s build, as it can change over time. 

She explained: ‘It’s important to understand that a body type is not a lifelong sentence, and your somatotype can change over time due to various factors.

‘These factors include environmental and social influences, genetic variations, geographic locations, and personal choices.

‘Research suggests that while your genetics may influence up to 80 per cent of your weight and body type (your physiology), your environment and personal choices still play a significant role’.

Rachel said somatotypes are not to be confused with other popular terms used to describe the female body, such as apple, pear or hourglass – as these instead refer to a woman’s body shape.

‘These terms usually describe visual appearances, and some women fall into a combination of two or more body types’ said Rachel. 

‘For example, a woman who is 65 per cent mesomorph and 35 per cent endomorph may have an hourglass figure, featuring the slim waist of a mesomorph but with more curves’.

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