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Every woman is special, and that is why there is no universal diet plan for women. But there are certain things that are universal about diet. The ideals of female beauty and social norms for the acceptable appearance of the female body have changed radically throughout history. From ancient Greece through the Renaissance period until today, women have used various natural and artificial means to care for the face and body in order to meet the social criteria of their time.

“Differences in lifestyle, habits, and activity levels in women are aligned with the different needs of the female body for food intake, dietary goals, and physical appearance. An appropriate diet plan for women depends on the goal you want to reach with your diet.”

In recent times, the topic of women’s appearance has been talked about more and more from the angle of a healthy diet and proper exercise. This means that the emphasis is finally placed on physical activity and an adequate diet plan for women. Therefore, in the following text, we will focus on recommended diet plans for women who want to lose weight, gain definition, increase muscle mass, or maintain their existing weight. Don’t allow to be sucked into the laziness of your love partner (if you have such one in your life), who neglected his body by lying around, eating unhealthy food, and watching sports all day (or betting excessively online and spending large amounts of money due to easiness of deposit methods provided by nowadays bookmakers like those at bookmaker-expert.com/paymentmethod/neteller/).

If you want to feel comfortable in your body and be happier at work, then this blog post is just for you…

How to Choose Your Personal Diet Plan for Women?

When you go out on the street, the first thing you can notice is that women differ from each other in appearance. They wear different clothes, do not drive the same car, do not talk the same, and do not behave in the same way. However, all women – be they tall, short, thin, or chubby – need food that provides nutrients and necessary energy but also that affects the physical appearance of women.

“The diet plan for weight loss for women works mainly on the principle of calorie deficit of 10 % and macro intake in the ratio of 40 % protein, 30 % carbohydrates, and 30 % fat.”

What does all this have to do with a diet plan for women? Differences in lifestyle, habits, and activity levels in women are aligned with the different needs of the female body for food intake, dietary goals, and physical appearance. An appropriate diet plan for women depends on the goal you want to reach with your diet. Therefore, depending on the goal you want to achieve through nutrition, you can choose one of the following three generally accepted nutrition plans by experts:

  • Diet plan for weight loss (same as diet plan for muscle definition)
  • Muscle mass diet plan
  • A diet plan to maintain weight

If you choose a diet plan for weight loss, then the carbohydrates in the diet will decrease, and you will increase your protein intake. If, on the other hand, you decide that you need a diet plan for muscle mass, then in order to gain weight, you will increase the share of carbohydrate intake while reducing the intake of fat and protein. In case you want to get into a diet plan for maintaining weight, you will choose a model that requires an equal intake of protein and fat compared to a slightly higher intake of carbohydrates.

What Makes a Good Weight Loss Diet Plan for Women?

In ancient times, a plump figure, lighter skin, and perfect facial proportions were considered parameters of female beauty. To most overweight women today, the ancient plump figure does not sound like the ideal of desirability. There are many reasons for this, ranging from decades of strong influence by the fashion industry to the roles and ambitions that women have in the modern business world.

In order to become more likable to themselves and others, as well as more successful in the business field, women who are overweight often try various ‘tested’ diets. In this way, women suddenly lose weight, then regain it and put their health in danger. A far better and healthier solution for ladies who want to lose weight and look more seductive is to have their own weight loss diet plan.

The diet plan for weight loss for women works mainly on the principle of calorie deficit of 10 % and macro intake in the ratio of 40 % protein, 30 % carbohydrates, and 30 % fat. A diet plan for women who want to lose weight starts with a change in the state of consciousness. If you are determined to change your appearance for the better, then here are the steps that will help you do it regardless of the goal you want to achieve:

  • Think in the long run
  • Eliminate harmful foods (white sugar and white flour)
  • Calculate your BMR (basal metabolic rate)
  • Find out how much your TDEE is (total daily energy expenditure)

If you belong to women who do not want to lose weight but only to get the definition of legs and arms, or to tighten the stomach or buttocks, then read the text below the following subtitle carefully.

How Does a Definition Diet Plan Work for Women?

It sounds odd, but a definition diet for women requires the same diet plan as weight loss. You probably think, “Wait, wait, there’s something wrong here.” We will quickly convince you otherwise since our answer is very logical and correct.

“In ancient times, a plump figure, lighter skin, and perfect facial proportions were considered parameters of female beauty. To most overweight women today, the ancient plump figure does not sound like the ideal of desirability.”

When a diet plan is mentioned for definition, women usually think that they need to eat almost nothing to find the answer to the question of how to reduce the thighs or abdomen and define the muscles. However, the solution to this problem lies where no one would remember to look for it. If you want to have a defined body, then it does not matter whether you use a diet plan for weight loss or a diet plan for definition.

The definition diet plan for women includes a 10 % calorie deficit combined with a macro intake of 40 % protein, 30 % carbohydrates, and 30 % fat. Wondering how this is possible? The explanation is as simple as that: In order to have a defined and attractive body, you need to have muscles that are outlined. And in order to have muscles that are outlined, you need to have a low level of body fat, as in losing weight.

Now you can easily conclude why the definition diet plan for women and the weight loss diet plan are ‘identical twins.’ In the part that follows, we will turn to valuable information related to the diet plan for muscle mass for women.

What Does a Diet Plan for Muscle Mass for Women Include?

Many women who are eager to lose weight are not interested in the above subtitle at all. However, thin girls have always existed, and among them, there are those who dream of gaining weight.

The number of women who are underweight especially increased in the 60s and 90s of the 20th century, primarily thanks to fashion trends and aggressive marketing of big fashion companies. Even in the 21st century, fashion, media, and social networks like Instagram are influencing the creation of the ideal image of a slender female body, although there are also women who are naturally thin. Regardless of the cause of weight loss, all women who want to gain a few kilos need a diet plan for muscle mass.

The diet plan for muscle mass for women requires the application of a caloric surplus of 10 % with the intake of macros in the ratio of 30 % protein, 50 % carbohydrates, and 20 % fat. A personalized muscle mass diet plan for women will help you look fuller and feel safer in private life and at work. We note here that you keep in mind that fattening is good only when it is healthy, which means that you should avoid fast food, carbonated drinks, and sugars.

Finally, we did not forget to briefly explain the diet plan for maintaining weight for women, which we touched on in the upper half of the text. The diet plan for weight maintenance for women includes the intake of macros in the ratio of 30 % protein, 40 % carbohydrates, and 30 % fat. The diet plan for maintaining weight for women does not include either a calorie deficit or a calorie surplus because quality protein foods, carbohydrates, and fats are consumed in the same ratio as before.

Why Should a Diet Plan for Women Contain Fat?

Fats are macronutrients without which your life would not be possible. A detailed explanation of why fats are important in the diet is a slightly broader topic. Therefore, on this occasion, we will focus on one detail that many experts do not even mention, and that is the role of fat in the diet plan for women.

Scientists William Lassek and Steven Gaulin, authors of the book “Why Women Need Fat,” explained why, at the evolutionary level, women need to consume more fat. They said that the development of the building blocks of the brain of unborn babies directly depends on the omega-3 fatty acids or DHA that the mother provides to the baby during pregnancy. Whether a woman decides to become a mother or not, evolution has taken care to ensure that the fat in a woman’s body one day provides the baby in the womb with unhindered growth and development.

The body of girls has been preparing for a potential birth since the first menstruation and the later onset of PMS. Therefore, when you feel the need for extra calories during PMS, remember that your calorie hunger is a natural consequence of evolution and know that it is okay to feel nervous and hungry. 

“Scientists William Lassek and Steven Gaulin, authors of the book “Why Women Need Fat,” explained why, at the evolutionary level, women need to consume more fat.”

We emphasize that it is very important to satisfy your desire for calories by eating fat. In the moment of hunger for calories, avoid sweets, cakes, and sugars, and opt for butter, full-fat cheese, or a fatty piece of organic beef or pork fried in coconut oil. Soon after you eat foods rich in fat, your body will return to balance, and you will be satisfied because you avoided sugar, and today you look better, brighter, and more attractive.

Conclusion

The health and appearance of a woman’s body depend on various factors and, above all, on the food you eat. Your physical appearance is a product of your eating habits and levels of physical activity in everyday life. After you change your diet and habits, you will look even better and have more self-confidence.

In order to look and feel the way you want, you need to choose an adequate goal and choose your personalized diet plan for women.