Reduction for women

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The holidays are approaching, the days are warm, and we want to show a little bit of body … but unfortunately it often happens that our figure after winter does not look so beautiful … less physical activity and more appetizing make some of us take in there and there … that’s why I have some suggestions … if we combine aerobic workouts and a properly adjusted diet to each other, we will definitely be proud of our body and figure for a holiday … but the most important is stubbornness and real goal … our goal will not be to see a smaller number on weight, but above all reducing the number on the cm scale and reducing the% fat. 

I have 3 diet suggestions 

-based (for those least persistent who can not live without carbohydrates) 

-skd (for stubborn but with a bit of pleasure up to 80g ww) 

-ckd (for the most stubborn and stubborn ones who survive for 14 days for max 30g ww) 

Men 

1. we multiply the weight x 24 hours = the basis of caloric demand (BMR) 

2. BMR x activity coefficient = daily caloric demand 

Women 

1. we multiply our weight x 24 hours = basic caloric demand (BMR) 

2. BMR x 0.9 = improved BMR for women 

3. improved BMR x activity rate = daily caloric demand 

Activity coefficient 

Very active = 1.4 – 1.5 (Daily intensive exercises + physical work for a larger part of the day) 

Active = 1.3 1.4 (Daily intensive exercises + work ‘on legs’) 

Average Active = 1.1 – 1.2 (Exercises 3 times / week + sitting work) 

Low Active = 1 (no exercises + sitting work) 

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  • Sources of carbohydrates are low-ig, buckwheat, brown rice, mountain oatmeal, vegetables, fresh fruit (but it’s best to limit it to 1-2 daily), wholemeal or whole-grain bread, bran, … 
  • Sources of fats olive oil, avocado oil, nuts oil, seeds, fatty fish for ckd and skd, you can also cheese yellow, some cream, egg yolks 
  • Sources of protein egg whites, fish, poultry (especially lean breasts), beef dairy lean cheese, soy lentils, protein wastes 
  • and of course, let’s not forget about the water we drink at least 2l a day 

 

As I said before, it will be based on carbohydrates and there is a fairly easy diet to follow … 

basic assumptions per kg of body weight 

-2g of protein (can be varied in the range of 1.7-2.3g) 

-1g of fat (… 0.7-1.5g) 

– the rest of the ingredients are carbohydrates (ww) which we can calculate according to the needs …. 

 

how to balance your diet, example for a woman weighing 60kg and exercising 3x a week 

60 times 24 = 1440 kcal -> BMR 

1440 times 0.9 = 1296 kcal -> BMR for women 

1296 times 1.2 = 1555kcal 

 

Now we calculate the amount of BTW 

60 times 2 = 120g of protein – each gram of protein is 4 kcal, 120 times 4 = 480 kcal 

60 times 1 = 60g of fat – each gram of fat is 9 kcal, so 60 times 9 = 540 kcal 

 

we have already used 1020kcal and we have 1555kcal that means it has left us 

1555-1020 = 535kcal 1g of carbohydrates has 4 kcal, i.e. 535kcal 4kcal = 133g of the above 

 

Now, in conclusion, the woman will eat 

-120g of protein 

-60g of fats 

-133g of carbohydrates 

I recommend the menu to be arranged in the aforementioned meal diary 

 

Assumptions 

-to 80g of the above 

-2g of protein per kg of body weight (1.8-2.3g) 

– the rest of kcal comes from fats 

 

an example of her woman 60kg demand as above 1555kcal 

 

Number of BTW 

a woman does not have a lot of overweight and somehow does not work especially physically so I will consume 70g ww or 70g x 4kcal = 280kcal 

We consume the protein at 2g per kg body weight, that is 60 × 2 = 120g or 480kcal 

we used 480 + 280 = 760kcal from 1555, so we have 1555-760 = 795kcal 

each 1g of fat is 9 kcal, that is 795kcal9kcal = 88g of fats 

Examples of calculations 

30g ww to 120kcal, 30 × 4 

60x 2g protein = 120g or 480kcal 

we used 600kcal, that is 1555-600 = 955kcal 

1g fat is 9kcal, i.e. 9559 = 106g fat 

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You can read also: Diet for women – know-how!

 

Posted on: February 27, 2019

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