Nutrition weight loss and thin woman

Nutrition weight loss and thin woman

Bodybuilding, fitness is not just a man's sport is happily. We rarely find food programs weight loss / hair for women while they represent about 40% of practitioners. Women often struggle to find food weight loss plan / dryers.


We have designed for you ladies a food plan to lose weight / dry. This dietary program based on selected food brings about 1,500 calories per 150 g carbohydrates, 130 grams of protein and 35 grams of fat. It is ideal for a woman with a daily energy expenditure of 2000 calories (1m70 60 kg) and having a sports activity such as weight training / fitness. If your expenditure is less than 2000, while reducing the amount of food.

Diet plan weight loss for women

Breakfast (7h-7:30)

40 grams of oatmeal
250g cheese 0%
1 green tea + a few drops of lemon juice
20 cl of pure pineapple juice

OR

Pancake (40 grams of oatmeal, egg white 4 + 1 egg yolk + water)
1 green tea + a few drops of lemon juice

20 cl of pure pineapple juice

Snack 1 (10:30)

1 shaker whey (30gr) or 4 egg whites or 120 grams of chicken breast

10 almonds

Lunch (12h30-13h00)

120g chicken breast
200 to 300 g of green vegetables
40 g basmati rice
1 tablespoon olive oil


Snack 2 (15h30-16h00)

1 apple
120g chicken breast or 30 g of whey
Some almonds (max 10)


Training (18h00)


10 g of BCAA in 1 L of water

Post-workout (7:30 p.m.)

30 grams of whey
20 grams of maltodextrin
5 grams of glutamine


Diner (20H30-21H00)

100 to 150 grams of sweet potato
150g white fish (hake)
200 to 300 grams of green vegetables


Sunset (22H30-23h00)

200 g of cheese 0%


For meat vary from:

  chicken breast
whitefish
salmon brick (1 to two times per week)
  Chopped steak 5% fat
  tuna

For vegetables range from:

300 g of broccoli
300 g of green beans

300 g of spinach
Tomatoes + ect ...
Sauces - Dressing - Cooking:

  Lemon
  Garlic
  Spices (paprika, cury, various spices ...)
  Olive oil (mainly for cooking + a little on the up to 5 ml dishes)
Coconut oil (5 to 10 g)


Here we have assumed your training at night between 18 and 20 H.

Here are some tips to refine your approach and achieve your goals.

• For those who train in the morning, for example, place the evening meal (post training) immediately after your workout
• Try to keep a supply of all proteins 3H
• Diet plays a very important role, but do not forget the strength training program to match.
• Depending on your product, intake calories may vary.
• Consume between 2.5 and 3 liters of water a day
• If you consume BCAA tablets, take 5 grams before and after training.
• The objective in a dry and gradually reduce the carbs and those over several weeks / months.
• Feel free to supplement vitamins you to fill some gaps as possible.
• Raw foods are weighed