Sample Diet Plan For Female Fitness Model – You often hear that nutrition is key to getting the body you’ve always dreamed of. It’s not a lie! Your nutrition will help you build your body according to your goals; slim and tone, lose fat or maintain your weight. We offer you different meal plans for women who want to get fit by eating according to their fitness goals.
The food you eat provides you with the energy you need to perform your training correctly. But good nutrition also plays an important role in muscle tone and recovery after a workout.
Sample Diet Plan For Female Fitness Model
Whether you want to tone up, lose fat, or maintain your weight, nutrition will play an important role in this process! Your nutrition is what fuels your body with food, which is measured in calories.
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Macronutrients are nutrients that our body needs in large quantities: Carbohydrates, Proteins and Fats. It is important to define the correct ratio of macronutrients according to your fitness goal; if you want to tone your body or lose fat.
During this women’s nutrition plan, we’ll define a general macronutrient ratio for each fitness goal: tone up, burn fat, and maintain weight. As stated above, we all have different body types, so it will be your job to slightly change this ratio if your body doesn’t respond.
“I want to lose fat, shouldn’t I avoid eating fat?” This is a good question, in fact there are several types of fats. Some are bad and some are required by your body. I recommend you read this article: good fats versus bad fats.
“Eat fruits, vegetables and drink water and everything will be fine.” This is what you read in magazines or on the Internet. However, that sentence is not entirely true. Today, eating healthy means eating foods low in fat and rich in micronutrients; vitamins and minerals.
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In fact, vitamin foods make you have better health. However, you can eat all the healthy food in the world, but if you don’t reach your daily macronutrient; you won’t get the results you want. Makes sense?
In a nutshell; calories are calories If you want to reach your fitness goals, you’ll first need to be concerned with your macronutrients, whether it’s with “healthy foods” or not. It’s pure science!
We all know that person who tried every diet on earth and always gives up because it’s too hard. Today, diets are all about food restrictions, so you feel guilty if you eat a grain of rice more than directed. But then again, what’s really important is your ability to hit your daily macronutrient.
Whether you want to lose some weight or tone your body, we will aim for 3 main meals and 1-2 snacks. However, if you can get your calories in fewer meals, feel free to do so.
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Because? Because eating every 3-4 hours will allow you to never feel hungry which will help you stop cravings for junk food.
This nutrition plan for women will be an example, so you can organize it according to your schedule. It is very important to eat something between your main meals and once again hit your macronutrients!
Your calorie intake depends on your age, height, gender, and how often you exercise weekly. I recommend you try a calorie calculator.
For a healthy woman with a balanced, moderately active diet, it is recommended to eat between 1,800 and 2,200 calories. We will start with these numbers.
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She can reward herself with one cheat meal per week, in which she won’t count her calories at all; If you deserve it!
This nutrition plan for women will be the foundation for the others, so take note. Only a few changes will be made to reach your macronutrients.
The women’s nutrition plan to tone up will use the same organization as the maintenance plan. However, we will be running a caloric surplus with some meal changes.
The nutrition plan for women to lose fat will use the same structure as the maintenance plan. However, we will make a caloric deficit with some changes in meals. This is a sample meal plan I made for a client who is a young professional working in a corporate office in Manila.
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She has just started to get back into her exercise routine, but finds it difficult to keep her energy levels up during her training sessions.
Based on our nutritional assessment, she was undereating. This is probably the reason why she doesn’t find consistency in her training because she often feels exhausted at work during her training days.
So, we create her meal plan in such a way that she gets enough energy to keep up with her training.
If you noticed, the food at lunch is also the same for dinner. This is because you can only find time to cook one dish a day as you are busy with work and daily travel. So in this meal plan, you only need to cook one dish and have them for lunch and dinner. Sometimes he eats out, but he still refers to the meal plan to guide him on what to order.
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He was able to keep training him throughout the program and was happy to tell me that he felt an improvement in his training performance, he felt more energized at work and cooking once a day worked for him.
This meal plan was made for a generally healthy person. If you have certain disease conditions or do not know your current nutritional status, consult a nutritionist-dietitian before following a particular dietary regimen.
If you want to have an eating plan specially designed for you, do not hesitate to book a consultation with me.
Keep in mind that on a low-calorie diet, micronutrients may be lacking. It may help if multivitamin supplements are taken during this diet.
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This meal plan was made for generally healthy people. If you have certain disease conditions or do not know your current nutritional status, consult a nutritionist-dietitian before following a particular dietary regimen.
It allows you to enjoy the health benefits of a vegetarian diet, but leaves room for animal-based foods, as they are also good sources of protein, fat, and micronutrients.
Based on a review of 25 studies on the Flexitarian Diet, this diet offers health benefits in relation to:
In my opinion, it may be affordable for the typical Filipino budget. The prices of fruits and vegetables have increased significantly over the years and especially during the pandemic, as have the prices of meat and fish. If we reduce our meat budget and increase our plant-based budget, moving from a meat-based diet to a flexitarian diet will NOT necessarily increase our food spending.
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Potatoes can easily be incorporated into a flexitarian diet. Curry with Potatoes and Peas as a main course, Cheese Potato Stew where a small amount of meat can be kept, Chips or Baked Potatoes can be eaten during afternoon tea, and Hash Browns for breakfast. Aside from complex carbohydrates, potatoes are good sources of potassium, vitamin C, and dietary fiber.
Plant-based foods can be good sources of protein. For example, a medium-sized potato contains about 3 grams of protein. 1 cup of rice contains about 4 grams of protein, while vegetables contain about 2 grams of protein per cup. With proper meal planning, it is possible to get adequate protein when following a flexitarian diet.
Definitely! There are many plant-based options in Filipino cuisine. I did a very Pinoy flexitarian diet and it was one of the easiest meal plans I ever did.
I would recommend it to people who want to decrease their meat consumption for health and environmental reasons.
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For people with obesity, diabetes and other disease conditions, please consult a nutritionist-dietitian before following this diet so that you can be properly guided in terms of quantity, balance and variety of foods.
[1] Derbyshire E (2017). Flexitarian diets and health: an evidence-based literature review. Frontiers in Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/I had no problems with being overweight and obese because my own struggle is actually gaining weight. I’ve always been that “payat” girl at school. While our fat-phobic society favors the skinny, I am fully aware of the disadvantages of being underweight and have also felt the stigma and judgment towards people who are “payat”.
While most of my clients want to lose weight, I also have clients who want to gain weight and I tell them, as I have experienced myself: gaining weight is not easy. Just like losing weight, gaining weight also takes a lot of work. Some people think it’s just about “eating more,” but it’s more complicated than that.
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I haven’t thought about creating a meal plan to gain weight, but then I get a lot of messages and comments on my Facebook page asking for a meal plan to gain weight, so here it is:
While it may be tempting to take the “easy” route to gain weight, that is, eating high-calorie processed foods like pizza, fast foods, processed foods, and sugary drinks, as a nutritionist-dietitian I would not recommend that route for you. obvious reasons.
We want to gain weight, but we also want to make sure that we don’t adopt an unhealthy lifestyle that
