Reduction diet for women

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The reduction diet for women is slightly different from that for men. One of the basic mistakes made by the beautiful sex is taking too little energy from food. In this article you will learn how to check your calorie needs and plan a good and effective reduction diet for women with the correct supply of calories and macronutrients. Discover the reduction diet for women!

 

Reduction diet for women – how to calculate caloric demand?

 

The total caloric demand is obtained by adding the Basic Maternal Metabolism (PPM) by the physical activity coefficient.

 

PPM for women (kcal / day) = 665.1 + 9.56 W + 1.85 H – 4.67 A (model according to Harris and Benedict)

 

Where W – body mass in kg, H – height in cm, A – age in years

 

1.0 – lying or sedentary lifestyle, lack of physical activity

1,2 – sitting work, low physical activity

1,4 – sitting work, training twice a week

1.6 – light physical work, training 3-4 times a week

1.8 – physical work, training 5 times a week

2.0 – hard physical work, daily training

2.2 – competitive sport

 

or reading the result from the finished tables.

 

Take, for example, a woman aged 35, weighing 70 kg, height 170 cm, doing three workouts a week. Using tables, we will get 2250 calories. Using the formula

 

PPM for women (kcal / day) = 665.1 + (9.56 * 70) + (1.85 * 170) – (4.67 * 35) = 665.09 + 667.2 + 314.50 – 163 , 45 = 1485 calories

 

CMP = 1485 * 1.6 = 2370 calories

 

Considering the fact that a woman is training 3, not 4 times and outside of training, there are no additional physical loads (office work, car) we can take an average caloric demand of 2,300 calories.

Before going on a reduction diet, it is also worth to perform detailed body measurements. The most advantageous measurements include those on the body composition analyzer and tape measure. Other ways are measuring the fold and, of course, using the bathroom scale. To monitor the progress and possibly modify the reduction plan, measurements should be taken every 1-2 weeks. The optimal rate of weight loss is 0.5 – 1 kg per week.

 

Reductive diet for women – an example of a menu for an active woman

 

The menu should contain 20-30% energy from fat and from 0.8 to 2 g protein per kg body weight depending on the goals and level of physical activity. The rest of the reduction diet for girls should be supplemented with carbohydrates. For the purposes of this diet, we determine the distribution of macronutrients 25% protein, 25% fat, 50% carbohydrates. You should also ensure a minimum supply of 40 g fiber a day. The adopted calorie deficit is 500, so the diet will contain 1,800 calories, of which 450 calories will be provided by proteins, 450 calories of fats and 900 calories of carbohydrates.

 

Breakfast – Protein omelette with pear

Eggs – 2 items

Millet flour – 2 tablespoons (25 g)

Wheat bran – 2 tablespoons (14 g)

Whey protein with vanilla flavor – 12 g

Pear – 1 piece (150 g)

Milk 1.5% – 100 ml

Coconut oil – a bit to fry

Cinnamon – a pinch

Sum B 31.5 g, T 14 g, W 56 g, 440 kcal

Bake eggs, flour, bran, milk and conditioner in a bowl. Pour the grate on the grater, add 1 to the mass. Fry on coconut oil on both sides, serve with the rest of the pear and cinnamon.

 

II breakfast – sandwiches with cucumber

Wholemeal rye bread – 2 small slices (75 g)

Turkey ham – 50 g

Pickled cucumber – 3 pieces

The sum of B 15.5 g, T 2 g, W 44 g, 230 kcal

 

Lunch – Spicy turkey with leek salad

Sirloin from Turkey – 150 g

Marinade for meat – chili 1 piece, garlic 1 clove, lime 1 pieces, xylitol – 1 teaspoon, olive – 1 teaspoon

Wild rice with parboiled – 50 g

Pork salad – leek 65 g, apple 1 pieces (90 g), Greek yoghurt – 2 tablespoons (20 g)

The sum of B 31.4 g, T 15 g, W 70 g, 500 kcal

Turkey marinate, leave in the fridge overnight or a few hours (can be omitted). Fry in the grill pan. Grate vegetables for grater, add yogurt, season to taste. Cook rice according to instructions on the packaging.

 

Afternoon tea – a cream of peppers and red beans

Peppers – 1 piece

Red canned beans – 60 g

Greek yoghurt – 1 tbsp

Onions – 1 pieces

Garlic – 1 clove

Clarified butter – 1 teaspoons

The sum of B 8 g, T 4,5 g, W 23.5 g, 152 calories

Roasted peppers in the oven. Sauté the onion with garlic in clarified butter, pour in vegetable broth or water, add paprika, rinsed beans, cook for 10 minutes. Take it off the heat, add yogurt, blend it on the cream.

 

Supper – Lettuce with chicken and avocado

Roasted chicken breast – 100 g

Avocado – 1 pieces (40 g)

Cocktail tomato – 150 g

Radish sprouts – a handful

Lettuce – a handful

Dressing – olive oil, mustard, balsamic vinegar, hot water – 1 teaspoo

Rice wafers – 3 pieces (35 g)

The sum of B 29 g, T 16 g, W 45 g, 440 kcal

Chicken baked in favorite herbs without fat. Fry the lettuce, add the radish sprouts. Avocado cut into cubes, tomatoes cut in half. Mix the vegetables with meat, pour the dressing, eat with rice wafers.

 

Reduction diet for women – summary

Warning! The following diet is not a typical bodybuilding diet. The presented menu is a proposal for a balanced, balanced reduction diet, which can be used by women with similar parameters. It should be remembered, however, that every organism is different and can react a bit differently to the given calorific value and the distribution of macronutrients. After training, eat a wholesome meal – lunch or dinner.

Posted on: October 29, 2018

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