Diets for women

Women and men show certain differences when it comes to fat accumulation. There are many factors that directly influence this, and that is why we consider important to know the particularities of each sex before facing the realization of a diet.

In the following guide we will highlight some important points regarding body fat in women and we will present you with a diet plan according to your interests.

Why does body fat increase as we age?

This phenomenon is normal, and is due to the natural decrease in the level of estrogen, which considerably affects the distribution of fat and often ends up concentrating it largely around the waist.

Studies have shown that muscle mass also tends to decrease over the years, and this results, among other things, in a decrease in the use of calories by our body and therefore a greater accumulation of calories.

Abdominal fat in women

Fat is not only an aesthetic problem, it directly attacks your health and can pose serious risks if you do not act quickly. As an example, just to name a few, we can face problems of diabetes, uncontrolled cholesterol, blood pressure problems or acute heart disease.

That is why a good diet plan and a strict control of what we consume can help us maintain a healthy lifestyle.

Ideal amount of fat in women

For women this varies depending on the age range to which it refers. The ranges between 20 and 30 years of age should have between 21 to 33% body fat.

Between 40 to 60 years of age a percentage between 23 to 35% would be in recommended levels; while in women over 60 years of age we consider that levels between 24 to 36% would be healthy for them.

Diet to reduce body fat

This diet plan is thought about 1500 calories for women who weigh around 135 pounds and have an average height of 5.3 feet tall; considering that they are subjected to intense training sessions at least three times a week. With this plan we are looking for an accelerated reduction of body fat in our body.

As a first meal, we propose 1 egg that gives us 78 kcal distributed in (7 proteins; 5.5 fats; 0 carbohydrates); to this we add a banana that adds 118 Kcal distributed in (1.4 proteins; 0.4 fats; 27 carbohydrates) added to 50 grams of oatmeal that adds 201 kcal distributed in (6.2 proteins; 4.3 fats; 36.4 carbohydrates).

For a second meal we can consume 20 grams of mixed nuts that represent 116 kcal distributed in (4.7 proteins; 9.8 fats; 2.3 carbohydrates), added to a whey protein shake of 20 grams that add 74 kcal, which are distributed in (17.2 proteins; 0 fats; 1.1 carbohydrates).

As third meal we have 100 grams of brown rice that represent 139 kcal distributed in (2.6 proteins; 1.1 fats; 29.2 carbohydrates); 100 grams of chicken breast that give us 160 kcal that are distributed in (31 proteins; 3 fats; 0 carbohydrates) and a mixed salad of 150 grams) that are 43 kcal conformed by (2.7 proteins; 0.7 fats; 6.6 carbohydrates).

For the fourth meal we propose 100 grams of rice that represent 139 kcal made up of (2.6 proteins; 1.1 fats; 29.2 carbohydrates), added to 100 grams of salmon consisting of 225 kcal that represent (25.3 proteins; 13.8 fats; 0 carbohydrates), and finally a mixed salad of 150 grams that gives us 43 kcal distributed in (2.7 proteins; 0.7 fats; 6.6 carbohydrates).

A fifth meal would be a whey protein shake of 20 grams that represents 74 kcal made up of (17.2 proteins; 0 fats; 1.1 carbohydrates), added to a banana that adds up to 118 Kcal distributed in (1.4 proteins; 0.4 fats; 27 carbohydrates).

Diet to maintain our body weight

The second diet that we propose is designed for a woman with similar characteristics to those previously mentioned, who seeks to maintain her weight, consuming approximately 1800 Kcal.

To begin with, we propose as a first meal an egg that will provide 78 kcal distributed in (7 proteins; 5.5 fats; 0 carbohydrates), we add a banana that represents 118 kcal distributed in (1.4 proteins; 0.4 fats; 27 carbohydrates), and we complement it with 50 grams of oatmeal that will add 201 kcal, made up of (6.2 proteins; 4.3 fats; 36.4 carbohydrates).