You probably heard that 80% of weight loss is diet and 20% is a workout. This can be true for some people but it usually depends on the individual. One thing is for sure, you will need to do both in order to get in better shape. There are probably millions of diets online so it’s impossible to try all of them and figure out what works for you but there is a better thing to do.
The best thing is to listen to what science has to say and see if you can adapt it to your menu. It’s important to say that there is an option for everyone no matter if you have some medical condition or not. Even people in top form should follow some of the regimes on the list.
The 1500 Calorie Program
This is probably the easiest diet to understand but you will need to measure every meal. There are studies that show that women can intake 1500 calories to cut 1 pound per week. It looks great if you are looking to cut down weight but you will need women’s pre workout supplements if you want to build muscle. The food you will eat during the day won’t be enough for intense workout.
This isn’t the best option for everyone because there are a few factors you need to consider first. Some of them include age, weight, height, activity level and gender. You will need to eat more when you are above average height or when you are a professional athlete. This works most efficiently for people that are of average height and are a bit overweight.
Plant-based Program
This isn’t for vegan people because they are already doing it and you probably haven’t seen a vegan with weight issues. But, this program can also be modified where you are allowed to eat animal products but to a certain degree which is called a flexitarian diet. If you are ready to go to the extremes, you can avoid any animal products including casein, whey, honey, gelatin and dairy.
There are numerous articles online that proven this method as great but it can be very hard to manage because you will completely change your meals. You’ll also have other benefits besides weight loss including reduced risk of many chronic conditions. The downside is that you won’t mistake many important vitamins and omega 3 fatty acids.
Intermittent fasting
This method is all about knowing when to eat, how much and when to fast. A good thing is that there isn’t one type of this method that everyone will do you will adapt it to yourself. It works by allowing you to eat at certain periods of the day usually once in 8 hours. It’s estimated that you will lose 5 to 10% over a 5 to 24 week period depending on how extreme the method is.
You shouldn’t push yourself especially if you are a very active person that burns a lot of calories. It’s a great method because it’s proven that it burns fat while saving muscle mass. The biggest changes are happening in your metabolism which becomes faster. Read more here: https://www.wikihow.com/Adopt-an-Intermittent-Fasting-Diet
Some studies show that it works as an anti-aging formula because of the improved brain health and increased insulin sensitivity. You are basically regulating the hormones in your body in a natural way. A specific group of people should talk to a health professional before trying it out.
The Mediterranean Program
One of the most popular options is the Mediterranean diet that comes from Greece and Italy and their way of eating. It was actually made to lower the risk of a heart attack but it also helps in reducing fat. It’s all about consuming a lot of fish, whole grains, legumes, seeds, nuts, vegetables and fruits.
When it comes to red meat, dairy and eggs, they are limited. You also shouldn’t take any highly processed food including certain meat, refined oils, trans fats, refined grains and similar items. Many athletes use this program because it cleans your body very efficiently.
It’s not a strict weight loss program so it won’t have the benefits you can see at fasting but it’s much safer. There are more than 15 studies that show that in combination with training and calorie restriction, you can lose on average around 10 pounds. The biggest advantage this diet has over others is the antioxidant-rich food it contains.
Should You Include Supplementation?
This is a very important question because many people will start using whey protein, Creatine or pre-workouts when they don’t even need it. The main thing to understand is that you don’t need supplementation if you are not training. When you have 3 good meals per day and a couple of healthy snacks, you are on the right path.
On the other hand, if you are going to the gym or you train in any sport, you might want to include supplementation. Women usually buy whey protein because it’s something that you can just add to your diet pre or post-workout. When it comes to fat burners, you should ask your trainer because it will depend on the individual.
Another thing to consider is how intense your training is. If you are cutting down weight and are looking for fast results Creatine might be a great option. It gives you more energy and fills the muscles with water but also helps you regenerate muscle.
What Is Healthy Eating?
One way to understand what is healthy eating means is to check your daily routine and how much energy you have during the day. If you lack energy and you feel sleepy at certain times of the day, it means that you need to change the way you live. Many people don’t work 12-hour shifts or train 3 times a day which would make you tired but still, they end up sleeping during the day.
So, if you have a regular job and like to train afterward, you probably have an issue with your diet. Hormone levels are also a very important factor because they can influence your weight gain. Healthy is considered anything that isn’t processed or GMO. Click here to read more.
Even GMO is acceptable when you compare it with fast food or snacks that taste so good after a workout. You shouldn’t force yourself in eating what you don’t like but new try new things and figure out what works for you the best. In most cases, this will lead to smaller portions and fewer snacks during the day.
Difference from Men
There are almost no differences when we are kinds because puberty begins. Hormonal changes are responsible for the differences that will be in the future and they will determine what our body will need. One of the biggest is that women require much more minerals and vitamins while men need more calories.
The reason why this is important to know is that during menopause, child-bearing and menstruation, women have an increased risk of osteoporosis, weakened bones and anemia. In these phases that happen during our life, we need more vitamin B9, vitamin D, magnesium, calcium and iron.
The Right Dosage
When it comes to counting calories, in most cases it will be between 2000 and 2500 per day. This is an optimal number but it also depends on how much you are losing when working out. But, there’s no need to count if you take the right amount of meat, fish, vegetables, fruits and vitamins. It’s important to measure supplement intake because you don’t want to use more than recommended.
Calcium is very important for women and between ages 19-50 the optimal dosage is 1000 mg/day. You can buy them or take them through meals by eating cabbage, tofu, grains, certain fish and leafy green vegetables. When it comes to magnesium, the daily allowance is from 300 to 400mg and the source is similar to calcium.
Proper diet can also help with PMS like choosing foods high in zinc and iron including green veggies, eggs and red meat. The thing to avoid is all foods that cause inflammation and trigger symptoms like sugar, deep fried foods and trans fats. Alcohol and caffeine can also worsen PMS symptoms and you can consider taking vitamin supplements like vitamin B6, vitamin E and multivitamins. The best thing for you would be to talk to a professional because every individual is different and requires a diet based on their current state.