Individual diet, options.The diet of women.

Everyone is very interested in what athletes — champions eat, as girls — bikinis always manage to keep in shape, is it really all about training !!!! Yes, of course, training is important, but nutrition is even more important! The diet of a woman — breakfast, lunch, dinner, as well as proper snacks should be balanced. Those. contain the right amount of protein, fat and carbohydrates in every meal. This is the main condition for drawing up your effective way to lose weight.

Of course, each person should choose a diet individually for himself, and not the one that was read on the Internet. But the read articles will make it clear that a bun with sausage is not breakfast, and indeed you can’t call it food.

To get started, determine enough calories per day for weight loss and muscle gain. For example, a girl with a weight of 60 kg should consume 30 kcal / kg:

60 kg x 30 kcal = 1800 kcal

Now let’s calculate how many proteins you need to eat per day, per kg of weight you need to eat 2 grams of protein, hence:

2 grams x 60 kg = 120 grams of protein per day.

To absorb 1 gram of protein, 4 kcal is required, which means:

120 gr x 4 kcal = 480 kcal.

Let’s calculate how many carbohydrates are needed per day when consuming 2.5 g per kg of weight:

2.5 g x 60 = 150 g carbohydrates

To absorb carbohydrates, you need 6 kcal per 1 g, hence:

150 gr x 6 kcal = 900 kcal.

Now we consider the remainder, which falls on fats, i.e.

1800 kcal — 1380 kcal = 420 kcal for fats.

For the absorption of fats, 9 kcal per 1 g is required, hence:

420 kcal / 9 kcal = 47 grams of fat.

Here’s an example of how much you need to consume for the whole day. To lose weight, it is not necessary to go on a diet similar to the “Kremlin” or “buckwheat” which is worse. Next will be given examples of what and to what extent you need to eat. Remember, it’s not necessary to eat only these products. Your menu should be varied and you liked, the main thing is to observe the proportions of the BZHU and the number of kcal. Make your diet in accordance with these principles:

In the first half of the day, up to 2 hours, focus on carbohydrates and fats, in the second half proteins and the «right» carbohydrates.
After six in the evening, eat only protein with fiber (vegetables, herbs)
Try to weigh and record the food you eat and count calories consumed.
Do not make your diet too strict, this will lead to a breakdown. One liver or candy eaten before two in the afternoon will not make you weather, but it will cheer you up.
Try to replace harmful products with healthy counterparts.
Learn how to cook, learn recipes for delicious healthy dishes. But do not keep this list before your eyes, write it in your head, and then you can easily cope with the ban on them.Make a list of products that should always be banned for you.
Some points: get a food scale. Find yourself a dessert plate to start eating according to the “plate model”. Replace all your sweets with dried fruits, fruits and nuts. Refuse forever from mayonnaise, sausages, semi-finished products, various sauces, ready-made jams and jams, chocolate pastes. Avoid the finished products in the store, they are made on the principle of delicious, but not as good.

Here are probably all the tips. Observing them, at least partially, you will definitely begin to lose weight. And having achieved your result, eating correctly, you will not gain weight again. The diet of a woman for every day, so as not to get better and gain muscle mass, and who wants to lose weight:

B / W / U (gr)

Energy value (kcal)

Breakfast:
Ready-made oatmeal 100 gr
Hard cheese 30 gr
Bread 2pcs or 15 gr
Candied fruits 20 gr
Nuts 25g
Coffee with milk

3.2 / 4.1 / 14.2
7.2 / 8.9 / 0.1
1.6 / 0.4 / 8.7
0.4 / 0.2 / 14.2
3.8 / 16.3 / 1.8
1.4 / 0.8 / 2.3

102
109
46
60
164
22

Total: 17.7 / 30.6 / 41.3

503

Snack:
Fat-free cottage cheese — 80g
Natural yogurt 80g
Half banana

14.4 / 1.4 / 2.6
3.4 / 1.6 / 5.0
1.4 / 0.1 / 19.6

81
48
80

Total: 19.2 / 3.1 / 19.6

209

Dinner:
Boiled fish — 100 gr
Ready brown rice — 70g
Vegetable salad — 100 gr
Fruit Salad 100 gr
Natural yogurt 50 gr

17.8 / 0.7 / 0
1.8 / 0.6 / 16.0
3.0 / 0 / 10.0
1.4 / 13.4 / 5.8
2.2 / 1.0 / 3.1

78
77
60
146
thirty

Total: 26.2 / 15.7 / 34.9

391

Second snack:
Baked Chicken — 80 gr
Vegetable salad — 150 gr

11/0 / 3.4
4,5 / 0/15

82
90

Total: 15.5 / 0 / 18.4

172

Dinner:
Casserole with eggs (without yolk) and vegetables — 150 gr
Fat-free cottage cheese — 80 gr
Boiled peas — 70 gr
Natural yogurt — 50 gr

15.1 / 7 / 3.8
14.4 / 1.4 / 2.6
4.2 / 0/3
2.2 / 1 / 3.1

162
81
42
42

Total: 35.7 / 9.3 / 15.8

327

Late snack:
Fat-free cottage cheese — 150 gr
Natural yogurt — 50 gr

27.0 / 2.7 / 4.9
2.2 / 1.0 / 3.1

152
thirty

Total: 29 / 3.7 / 3.1

182

Total eaten per day:144 / 62.3 / 133.1

1784

As you can see, this diet does not contain sweets or flour, but there is a sufficient amount of protein and carbohydrates, as well as fats. Nutrition is calculated on 6 receptions. This is quite a lot, but with such a diet you do not have to take additional sports nutrition, as you pick it up from food. Getting enough protein from food is a big plus.

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