Dry food program for women
As you have probably understood, if you want to do a women's diet, nutrition is essential. The challenge of this women's diet program is to reduce calories in order to burn fat, but not too much in order to keep your metabolism active. This is the condition to keep the muscle mass you have acquired. In order to dry out, you will have to monitor your diet very precisely and follow a women's diet program.
You will constantly juggle between energy expenditure and caloric intake to trigger fat loss and maintain muscle.
a total of 1700* calories per day
a ratio of 40% protein, 40% carbohydrates and 20% fat
5 to 6 meals or snacks per day, every 3 to 4 hours
3.4 liters of water per day
*Your food intake will change according to your weight.
What is the calorie intake?
The women's diet is designed with 1700 calories per day, based on 2g of protein per kilo of body weight.
In the dry period (as with all objectives) we must not ignore the protein. Their role is, in addition to maintaining muscle mass, to help keep your metabolism high and allow you to burn more calories.
The caloric level is so low during the dry period that muscle mass is likely to be affected, and women have even more difficulty maintaining it. It is the protein that will protect the muscle mass.
Essential for any diet and even more so in a diet of dryness, it is necessary to focus on the macro nutrients proteins, carbohydrates, fats. Together they meet all the needs of the body and provide either amino acids or energy.
If proteins limit muscle loss due to dieting, carbohydrates, helped by lipids are energy providers.
The women's diet requires limiting fast carbohydrates as much as possible. Most of the energy will be provided by complex carbohydrates, just enough to maintain itself without drawing on the muscles at the risk of destroying them, and to cope with the training, but without excess because this source forces the body to use its fat reserves.
This source of carbohydrates should be chosen among the low glycemic index carbohydrates. Vegetables have a satiety role and do not influence the blood sugar level. This is why they are included in every menu.
As for lipids, you should know that the membranes of each cell are made up of fat. It protects them. Fat is also involved in the synthesis of testosterone, whose role in muscle building is no longer in question. Not to mention that they are also a source of energy to reinforce carbohydrates.
In a women's diet, we include more protein and less sugar, but be careful not to choose just any food. Their quality is also important.
Among the different sources of protein, the choice of lean meat (chicken breast, turkey, beef), white fish (cod, halibut, mackerel) from time to time alternated with fatty fish (salmon), dairy products (cottage cheese, yoghurt, low-fat cheese), without forgetting legumes: lentils, dried beans, chickpeas and certain cereals under reserve.
The mistake with diets is to eliminate all carbohydrates, even though they are the ones that give you the energy your muscles need. No cakes, pastries, sugary drinks, that goes without saying. But that doesn't mean zero carbs. Pasta or bread yes, but you must choose low GI or moderate GI carbohydrates such as wholemeal pasta, brown rice, grain bread, quinoa, oatmeal, sweet potatoes...
Processed and fried foods that bring trans fatty acids and unsaturated fats are not part of the menu. However, good fats (avocados, all kinds of nuts, flaxseeds, pumpkin seeds, certain oils such as olive oil) should be included from time to time because they help maintain hormonal functions.
Don't neglect vegetables either, as they are low in calories, give the impression of having eaten enough and provide a good number of essential vitamins and minerals.
Even if you want to eliminate, you have to drink a lot. Restricting yourself in water will only cause more water retention.
Drink about 0.05 liters per kilo of body weight. Very gradually, you will increase your quantities until you reach more or less 3 liters daily. Only then will you eliminate accumulated water while maintaining hydration.
Breaking down your daily intake into smaller meals helps control hunger and maintain a steady energy level. Eating carbohydrates at specific times also avoids insulin spikes and boosts muscle building (anabolism).
Never skip meals. Make sure to keep a rhythm of 5 to 6 meals per day, spread out every 3 to 4 hours. This distribution with the right ratio of proteins allows for better assimilation of nutrients, stimulates the hormonal system and makes digestion easier. All this without feeling hungry.
As this diet plan is restrictive and tiring for the body, the diet should not last too long.
Follow this diet for 1 month. You can repeat this fast female diet once after the first 4 weeks if you feel that you still need to dry.
If a few weeks are enough to start drying, the real results will be seen after 4 to 8 weeks. Ideally, you shouldn't go any longer than that.
Don't just rely on the scale, but on the mirror and the measurements you take at the beginning of the program. Drying out is not about losing weight. You need to keep your acquired muscles. If you lose weight too quickly, you risk losing muscle. On the other hand, the loss of centimeters accompanied by a slight loss of weight is the signal that you are succeeding in losing fat as a priority.
Specifically chosen food supplements will accelerate the metabolism and preserve the muscles in the perspective of this diet of dry woman.
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