Let's consider a diet for women who want to lose weight and always be in good shape, eating in accordance with what they want their figure to be.
You can often hear that a well-designed weight loss nutrition program for girls is the key to getting the figure you dream of. And it is true! You can choose your diet based on your goals: lose fat, be fit, or maintain weight. Diet options are presented below.
Proper nutrition for fat burning and muscle tightening
The food you eat provides you with the energy you need to perform your workouts properly. But good nutrition also plays a big role in improving muscle tone and recovery after sports activities.
The diets below include all the meals you need to get the body of your dreams!
Calories are the most important part of a diet.
Whether you want to get fit, lose extra pounds, or maintain weight, your diet will play a big role in achieving your goals. Food is the fuel that you provide to the body by eating in one way or another. Its units of measurement are calories.
The number of calories you consume will determine the figure you strive for:
- become toned (which means increasing muscle tone, gradually gaining beautiful and toned muscles without excessive accumulation of weight). To do this, you will have to consume more calories than you can burn, which is often called excess. If you increase your calories too quickly, your body will accumulate excess weight. That's why it's very important to do it gradually. This way you can track the process and won’t look obese;
- Maintain weight: This is when you burn as much as you consume, often called the caloric balance point. In this case, first of all, you need to know how many calories your body needs to control your weight. Based on this value, you can determine how to eat in order to get a toned figure or lose extra pounds. Online calculators are well suited for these purposes;
- lose weight: If you want to lose weight, you must burn more calories than you consume, often called a deficit. This is when your body uses stored fat as energy, resulting in weight loss. Be careful, the body can also use muscle tissue. There is some problem with this. This is why it is imperative to lose weight gradually. If you do it too quickly, you will undermine your health and, of course, abandon the idea.
Understanding proteins, carbohydrates and fats
Macronutrients are substances that your body needs in large quantities: carbohydrates, proteins and fats. It is important to determine the correct ratio in accordance with your ideas about good physical shape.
In short, the ratio depends on the following factors:
- your goal: if you want to lose weight, your macronutrient ratio will not be the same as for those who want to increase muscle tone;
- Type of metabolism in the body: Some people tend to gain more weight than others. They should consume less carbohydrates and fats than those who have problems with increasing tone;
- Your gender: Women are generally more effective at losing weight, and tend to reduce their carbohydrate intake more often than men.
The ratio of BZHU depends on your goals
In the following nutritional plans, we will determine the general ratio of macronutrients for each goal: toning, weight loss and weight control. As mentioned earlier, each of us has a different type of metabolism, so if you do not get the desired results, then the indicated ratios must be adjusted.
- increased muscle tone: carbohydrates 40% - proteins 40% - fats 20%;
- weight control: carbohydrates 35% - proteins 35% - fats 30%;
- weight loss: carbohydrates 30% - proteins 40% - fats 30%.
You need to eat healthy fats
“I want to lose weight, should I avoid foods containing fat?” This is a good question because there are actually several types of fats. Some of them harm the body, while we need others. You need to know their differences.
A good diet is not based only on healthy foods
“Eat fruits, vegetables and drink water - then everything will be fine.” This phrase can be found in magazines or on the Internet. However, this statement is not entirely true. These days, eating healthy means eating foods that are low in fat and high in micronutrients: vitamins and minerals.
Indeed, vitamin-rich foods improve health. However, even if you were able to eat all the healthy foods in the world, if you didn't meet your daily macronutrient ratios, you wouldn't get the results you want. What's the matter?
In short, calories are calories. If your goal is a certain body type, you will first have to take care of macronutrients, no matter what foods contain them: beneficial or not. Pure science!
The more often you eat, the better you will feel.
We all know those who have tried every diet in the world, but have given up every time because it is so hard. Today, all diets involve food restrictions, so you feel guilty when you eat one grain of rice more than recommended. But again, what really matters most is your ability to get into the habit of meeting your macronutrient ratios on a daily basis.
Whether you're looking to lose weight or improve muscle tone, we'll aim for three main courses and 1-2 light appetizers. However, if you can pack in the calories with fewer meals, feel free to do so.
Why? Because by eating every 3-4 hours, you will not feel hungry, which will help you overcome cravings for unhealthy foods.
The following meal plan for weight loss for girls will be approximate, so you can organize it according to your daily routine. It is very important to eat something else between main courses, but at the same time control the ratio of macronutrients!
How much should you eat per day
The number of calories you consume depends on your age, weight, gender and how often you exercise. We recommend using one of the online calculators.
Women who do not have health problems, eat a balanced diet and lead a moderately active lifestyle are recommended to consume from 1800 to 2200 calories. We'll start with these numbers.
Converting percentages to grams
Calculating how many grams of macronutrients you need to consume is a fairly simple task. First of all, you need to know how many calories each macronutrient contains:
- carbohydrates: 4 calories per gram;
- proteins: 4 calories per gram;
- fat: 9 calories per gram
Now, let's take 2200 calories as an example, and then to control weight, the macronutrient ratio in grams would look like this:
- 35% carbohydrates - > 2200*0.35/4 = 192.5 g;
- 35% proteins - > 2200*0.35/4 = 192.5 g;
- 30% fat - > 2200*0.30/9 = 73.3 g.
Additional dish
You can reward yourself with one extra meal per week that you don't have to count calories at all. Yes, you deserve it!
Basic Rule
Over the years, nutritionists have created all kinds of diets to help those suffering from obesity. At the same time, unknown properties of products that we consume almost daily are revealed. They allow you to burn calories that the body does not need. However, there is a basic principle of healthy eating and dieting. If desired, you can achieve almost any intended mark on the scale. But this must be done only by increasing daily physical activity and getting rid of bad habits. Only in this case will a monthly weight loss nutrition program help you.
Nutrition plan for girls who want to control their weight
This diet for women will be the basis for others, so pay special attention to it. Other menus will contain only minor changes.
Initial data for the diet:
- carbohydrates: 35%
- proteins: 35%
- fats: 30%;
- calories: 2200.
First course - Breakfast (470 calories):
- 250 ml skim milk (1 glass)
- 1 large banana
- 20 g oats
- 32 g peanut butter (2 tablespoons)
First snack – morning (350 calories):
- 40 g almonds
- 1 apple
Second course - lunch (500 calories):
- 60 g white basmati rice
- 100 g carrots
- 200 g broccoli
- 1 chicken fillet
Second Snack – Pre-Workout (250 calories)
- 250 ml skim milk (1 glass)
- 1 apple
- 1 scoop whey protein (25 g)
Snack 3: Post-Workout (250 calories)
- 0.5 large banana
- 2 scoops whey protein (50 g)
Third course - dinner (380 calories)
- 200 g green beans;
- 1 frozen salmon fillet
- 1 tablespoon olive oil
Change foods and meal plan
You can reward yourself with one unplanned product per week without counting calories at all; yes, you deserve it!
Meal plan for weight maintenance
This nutrition plan for women will be the basis for all the others, so remember. Just a few changes will be made so that you can achieve the required macronutrient balance.
The nutritional value
- Carbohydrates: 35%
- Squirrels: 35%
- Fats: 30%
- Calories: 2200 kcal
1 – Breakfast (470 calories)
- 250 ml skim milk (1 glass)
- 1 large banana
- 20 g oatmeal
- 32 g peanut butter (2 tbsp)
1 snack – Morning (350 calories)
- 40 g almonds
- 1 apple
2 – Lunch (500 calories)
- 60 g – White Basmati rice
- 100 g carrots
- 200 g broccoli
- 1 chicken fillet
2 snacks – pre-workout (250 calories)
- 250 ml skim milk (1 glass)
- 1 apple
- 1 scoop whey protein (25 g)
Snack 3 – post-workout (250 calories)
- Half a large banana
- 2 scoops whey protein (50 g)
3 – dinner (380 calories)
- 200 g green beans
- 1 frozen salmon fillet
- 1 tbsp. spoon of olive oil
Nutrition plan to tone up
The Women's Toning Diet Plan uses the same structure as the Weight Maintenance Diet. However, we will make a caloric surplus through small changes in foods.
The nutritional value:
- Carbohydrates: 40%
- Proteins: 40%
- Fats: 20%
- Calories: 2500 calories
What foods have been added or removed in relation to the weight maintenance meal plan?
1 – Breakfast
- 16 g peanut butter (1 tbsp) instead of 32 g
- 1 scoop whey protein (25 g)
1 snack – Morning
- 20 g almonds instead of 40 g
- 250 g Greek yoghurt (0%)
2 – Lunch
- 200 g carrots instead of 100 g
Snack 2 – Pre-workout
- 375 ml skim milk (1.5 tbsp) instead of 250 ml
3 snack – after training
- 250 ml skim milk (1 tbsp.)
- 1 large banana instead of 0.5
3 – Dinner
- 100 g carrots
- 1.5 frozen salmon fillets instead of 1
Meal plan for weight loss
The weight loss meal plan will use the same structure as the weight maintenance diet. But now we will create a calorie deficit with small dietary changes.
The nutritional value:
- Carbohydrates: 30%
- Proteins: 40%
- Fats: 30%
- Calories: 1950 calories
What foods have been added or removed in relation to the weight maintenance meal plan?
1 – Breakfast
- We remove oats
- 48 g peanut butter (3 tbsp) instead of 32 g
- 1 apple instead of 1 large banana
1 snack – Morning
- 20 g almonds instead of 40 g
- We remove the apple
- 1 scoop whey protein (25 g)
2 – Lunch
- Remove long white basmati rice
- 300 g broccoli instead of 200 g
- 200 g carrots instead of 100 g
3 – Dinner
- 100 g carrots
- 0.5 tbsp. spoons of olive oil instead of 1 tbsp. l.
Diet for girls who want to become fit
The nutrition schedule for women who want to become fit will be organized in the same way as the previous regime. However, we will create a calorie surplus by making a few changes in meals.
Initial data:
- carbohydrates: 40%
- proteins: 40%
- fats: 20%;
- calories: 2500.
First course – Breakfast
- 16 g peanut butter (1 tablespoon) instead of 32 g.
- 1 scoop of whey protein (25 g) should be added
First snack - morning
- 20 g almonds instead of 40 g.
- 250 g Greek yoghurt (0% fat) should be added
Second course - lunch
- 200 g carrots instead of 100 g.
Second snack – pre-workout
- 375 ml skim milk (1.5 cups) instead of 250 ml
Third snack – post-workout
- 250 ml skim milk (1 glass) should be added
- 1 large banana instead of 0.5
Third course - dinner
- 100 g carrots should be added
- 1.5 frozen salmon fillets instead of 1
Basic diet
The weight loss nutrition program is built on certain rules. And the most important thing is a balanced diet, consisting only of those foods that will be useful to a person struggling with excess weight. This list includes:
- Cooked or fresh vegetables. The exception in this case is potatoes.
- Freshly squeezed juices and fruits. However, you should avoid grapes and bananas.
- Boiled chicken eggs.
- Cheese, cottage cheese and kefir. Preferably not very fatty.
- All kinds of cereals.
- Whole wheat bread.
Monday
- Breakfast: salad of apples, kiwi, oranges, low-fat kefir or yogurt, as well as with the addition of whole grain flakes.
- Breakfast two: two diet bread, green tea, 25 grams of hard cheese or feta cheese.
- Lunch: vegetable soup or cabbage. You should not add potatoes and fat to it.
- Afternoon snack: apple, kefir.
- Dinner: boiled chicken fillet - 150 grams, salad of herbs and vegetables with olive oil.
What to give up
For a weight loss nutrition program to work, you must give up a certain number of foods. This list includes:
- Any fat, including lard and butter.
- Alcohol.
- Salt.
- Smoked and fried foods such as fish, chicken and meat.
- Various sweets and sugar.
- Mustard, ketchup and spices, especially hot ones.
