An effective diet plan for women involves a lot more preparation than most people think!
Some of the most important aspects of a diet plan include:
- Understanding Energy Balance & Your Calorie requirements
- Understanding Your Goal
- Optimizing Your Macronutrients
- Addressing Flexibility
Unfortunately there is a lot of miss-guided information floating around the internet:
- Weight Loss Shakes
- Juicing Diets
- Weight Loss Herbs
- Diet Pills
Not only can they be detrimental to your health in the short-term but they fail to address sustainability for the long-term.
An effective diet plan for women needs to address flexibility, mindset, and be able to fit in with your lifestyle.
Let’s get started on the first step.
Step 1. Understanding Your Goal
Without first understanding your goals, everything else won’t fit into place.
The 3 choices for a diet plan are:
- Fat Loss Focus – Caloric Deficit (negative energy balance): Consuming around 300-500 calories below your TDEE
- Fat Loss & Building Muscle Focus – Maintenance Calories (body recomposition): Consuming calories slightly under TDEE
- Building Muscle Focus – Caloric Surplus (positive energy balance): Consuming 300-500 calories above your TDEE from step 1
As this guide is for women, we will discuss the first two options.
If you haven’t trained at an advanced level consecutively for more than 2 years & have a lot of weight to lose, option two will be best.
Although body recomposition isn’t spoken about too often in the fitness world. It has incredible benefits for women wanting to transform quickly.
Mindbodyz personalized plans are all designed around body recomposition, to help women get results faster.
Step 2. Energy Balance & Calorie Intake
An effective diet plan for women requires a basic understanding of energy balance and your caloric requirements.
I’ll go into more detail with the next step about how many calories you need for your chosen goal.
To lose weight, a negative energy balance, or caloric deficit will be needed.
Meaning you’re consuming less daily energy than your body requires to maintain your current body weight.
This results in a slow decrease in body fat.
If you’re trying to target muscle & strength gains with less fat loss focus, you will want to be consuming calories closer to your maintenance levels, TDEE (Total Daily Energy Expenditure).
To calculate your TDEE, you can visit this link.
Fat Loss Focus
- Negative energy balance (calorie deficit)
- Decrease 300-500kcal’s of your TDEE
Muscle & Strength Focus
- Slight negative energy balance
- Decrease 150kcal’s of your TDEE
Step 3. Optimize Your Macronutrients
The best way to optimize your macros is to utilize them efficiently towards your chosen goal.
Protein has the highest thermic effect of food (TEF), meaning your body will use more calories to digest protein over fats and carbohydrates.
For this reason, you should always consume higher amounts of protein to aid protein synthesis and ultimately help your body burn more fat.
Carbohydrates get quite a bad rap these days. However, carbs are essential for training and recovery.
And, carbs will help by fuelling those intense training sessions.
You can cycle your carbohydrates on low, moderate, and high days, depending on your chosen goal.
Women can utilize and benefit fats more than men. So, you should stay away from any diets which neglect healthy fats.
Most low-carb or ketogenic diets will have much higher fat ratios over carbohydrates. This is how ketones are used as fuel with ketosis.
Example Ketogenic Diets macro ratio:
- 70% Fats
- 25% Protein
- 5% Carbs
Example High Carb Low Fat macro ratio:
- 20% Fats
- 40% Protein
- 40% Carbs
In conclusion, a new diet plan in the beginning stages can be difficult.
It’s good to include foods that make you forget that you’re even on a diet.
If you’re eating foods you enjoy, then you shouldn’t feel like you’re missing out on anything.
This is why a strong dieting mindset is so important.
Make sure you don’t forget to check out our 28 Day Mind & Body Challenge.
We incorporate guided meditations, subconscious reprogramming, calorie meal plans & advanced training for long-term results.
Still not sure? Check out all our client’s success stories here!
Leave a comment below, let us know how your diet is going!