Reduction diet for women
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