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Healthy life is always related to what we eat,and whether we follow any specific diet plan or we do not have a regular diet and a specific food that we consume on a daily basis, each person have a daily requirement of Calories ,Carbohydrates and protein,and when we cross that limit required,we get into troubles.
For females require less food intake than males, a women require an approximate of 1600 calories per day, because for women’s they have less muscle tissue if you compare it with mans and this is another factor why ladies have more difficulties when it comes to weight loss, than a man could have, the human body construction for male contains more lean muscle tissue, and require more energy which we can get from burning those calories and convert it into energy.
Women requires more vitamins,minerals and iron than calories, so every weight loss plan should be based on vitamins and fiber rich foods and less carbs.
So a health diet plan for women should be based on the below points:
- Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
- Includes poultry, fish, beans, eggs White, and nuts
- Limits saturated and trans fats, sodium, and added sugars
- Controls portion sizesTo lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:
- Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
- Eating plans that contain 1,500–1,800 calories each day are suitable for women who weigh more or who exercise regularly.
Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.
There are many food habit that every women should try to avoid at the age of forty, for a healthy life and to prevent obesity as well as western disease (Diabetic,High blood pressure,high Cholesterol).
- Sugar,try the maximum to stay away from sugar that can be stocked as fat in your body and cause many diseases.
- Eggs yolk (eggs yolk is very high of cholesterol and calories),stick to the eggs white which is rich in protein.
- Meat(high cholesterol and it requires a high intense activity to be burn),you can have Chicken and mainly the chicken breast.
Its always advised to be active because only diet cannot help it require some exercise that can burn the stored fats especially in the lower part of your body,especially the Cardio exercises , Such as Jogging,Running,Cycling,at least 30 minutes a day if you are a busy women in Musclesroom.com we suggest you to follow the below one week diet plan it contains three major meals and two snacks per day
Fat Burning Diet plan Table:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Breakfast :
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds Per serving: 276 cal, 11 g fat (6 g sat), 24 g carbs, 14 g sugar, 88 mg sodium, 6 g fiber, 21 g protein |
Breakfast : Broccoli rabe and egg toast Per serving: 318 cal, 12 g fat (3 g sat), 41 g carbs, 7 g sugar, 290 mg sodium, 5 g fiber, 12 g protein |
Breakfast :
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder Per serving: 457 cal, 24 g fat (4 g sat), 36 g carbs, 14 g sugar, 280 mg sodium, 11 g fiber, 29 g protein |
Breakfast :
Salmon pesto tartine Per serving: 427 cal, 19 g fat (3 g sat), 36 g carbs, 4 g sugar, 1400 mg sodium, 19 g fiber, 28 g protein |
Breakfast :
1/3 cup dried oatmeal, cooked in water Per serving: 377 cal, 10 g fat (2 g sat), 63 g carbs, 14 g sugar, 2 mg sodium, 10 g fiber, 12 g protein |
Breakfast :
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese Per serving: 414 cal, 10 g fat (4 g sat), 35 g carbs, 6 g sugar, 550 mg sodium, 5 g fiber, 34 g protein |
Breakfast :
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano Per serving: 239 cal, 6 g fat (2 g sat), 16 g carbs, 3 g sugar, 406 mg sodium, 2 g fiber, 16 g protein |
| Snack :
5 celery sticks with 2 tsps almond butter Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 16 mg sodium, 2 g fiber, 2 g protein |
Snack :
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes Per serving: 111 cal, 6 g fat (4 g sat), 6 g carbs, 3 g sugar, 104 mg sodium, 2 g fiber, 7 g protein |
Snack :
5 carrot sticks with 1 Tbsp hummus Per serving: 64 cal, 3 g fat (1 g sat), 9 g carbs, 5 g sugar, 119 mg sodium, 3 g fiber, 2 g protein |
Snack :
1 cup jicama slices with 2 Tbsp tzatziki Per serving: 116 cal, 5 g fat (2 g sat), 15 g carbs, 4 g sugar, 115 mg sodium, 5 g fiber, 3 g protein |
Snack :
1 cup cucumber slices Per serving: 62 cal, 4 g fat (1 g sat), 6 g carbs, 2 g sugar, 4 mg sodium, 3 g fiber, 2 g protein |
Snack :
5 celery sticks with 2 tsp peanut butter Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 1 g sugar, 47 mg sodium, 1 g fiber, 2 g protein |
Snack :
1 sliced red bell pepper Per serving: 93 cal, 5 g fat (1 g sat), 12 g carbs, 7 g sugar, 145 mg sodium, 4 g fiber, 3 g protein |
| Lunch :
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil
Per serving: 273 cal, 13 g fat (2 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 4 g fiber, 38 g protein |
Lunch :
Shrimp salad: 2 cups mixed baby greens, 5 cooked shrimp, 1/4 avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil
Per serving: 197 cal, 11 g fat (2 g sat), 15 g carbs, 0 g sugar, 319 mg sodium, 6 g fiber, 14 g protein |
Lunch :
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas
Per serving: 379 cal, 13 g fat (1 g sat), 57 g carbs, 13 g sugar, 355 mg sodium, 14 g fiber, 13 g protein |
Lunch :
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil
Per serving: 159 cal, 6 g fat (1 g sat), 14 g carbs, 5 g sugar, 567 mg sodium, 5 g fiber, 14 g protein |
Lunch :
Avocado and cucumber nori rolls
Per serving: 193 cal, 12 g fat (2 g sat), 17 g carbs, 4 g sugar, 138 mg sodium, 7 g fiber, 4 g protein |
Lunch :
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar.
Per serving: 436 cal, 24 g fat (4 g sat), 47 g carbs, 9 g sugar, 43 mg sodium, 11 g fiber, 13 g protein |
Lunch :
Kale chicken salad: 1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds Per serving: 255 cal, 9 g fat (1 g sat), 11 g carbs, 5 g sugar, 126 mg sodium, 3 g fiber, 38 g protein |
| Snack :
1 6-oz almond milk latte |
Snack :
1 green apple with 2 tsp peanut butter and 1/2 tsp cinnamon Per serving: 161 cal, 5 g fat (1 g sat), 29 g carbs, 20 g sugar, 49 mg sodium, 6 g fiber, 2 g protein |
Snack :
12 small olives Per serving: 172 cal, 13 g fat (5 g sat), 3 g carbs, 0 g sugar, 664 mg sodium, 0 g fiber, 11 g protein |
Snack :
1 cup blueberries Per serving: 154 cal, 7 g fat (0 g sat), 24 g carbs, 16 g sugar, 1 mg sodium, 6 g fiber, 4 g protein |
Snack :
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds Per serving: 283 cal, 20 g fat (7 g sat), 15 g carbs, 8 g sugar, 99 mg sodium, 3 g fiber, 10 g protein |
Snack :
1/2 grapefruit Per serving: 230 cal, 20 g fat (2 g sat), 12 g carbs, 7 g sugar, 1 mg sodium, 3 g fiber, 6 g protein |
Snack :
5 cups air-popped popcorn Per serving: 150 cal,0 g fat (0 g sat), 25 g carbs, 0 g sugar, 16 mg sodium, 6 g fiber, 5 g protein |
| Dinner :
Green tea-marinated cod over lentil-currant salad. Per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, 574 mg sodium, 6 g fiber, 21 g protein |
Dinner :
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken Per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, 305 mg sodium, 10 g fiber, 41 g protein |
Dinner :
4 oz grilled tuna steak Per serving: 255 cal, 12 g fat (3 g sat), 23 g carbs, 13 g sugar, 200 mg sodium, 2 g fiber, 13 g protein |
Dinner :
4 oz grilled pork tenderloin Per serving: 297 cal, 17 g fat (1 g sat), 5 g carbs, 2 g sugar, 452 mg sodium, 2 g fiber, 26 g protein |
Dinner :
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley Per serving: 317 cal, 18 g fat (3 g sat), 12 g carbs, 3 g sugar, 500 mg sodium, 5 g fiber, 28 g protein |
Dinner :
Quinoa stuffed pepper Per serving: 302 cal, 16 g fat (3 g sat), 30 g carbs, 10 g sugar, 208 mg sodium, 6 g fiber, 12 g protein |
Dinner :
Three-bean chili Per serving: 362 cal, 10 g fat (3 g sat), 37 g carbs, 7 g sugar, 515 mg sodium, 10 g fiber, 27 g protein |