"I want to lose fat, shouldn't I avoid eating fat?". This is good question, in fact there is several type of fats. Some are bad and others are required by your body. I recommend you to read this article: good fat versus bad fat.
Eating Healthy Is Not The Key Factor To Good Nutrition
"Eat fruits, vegetables and drink water and everything will be all right". This is what you read in magazines or on the internet. However, that sentence is not completely true. These days, eating healthy means consuming foods low in fat and high in micronutrients; vitamins and minerals.
Indeed foods with vitamins make you have a better health. However, you can eat all the healthy food of the world, but if you don't hit your daily macronutrient; you won't get the results you want. Does it make sense?
In short words; calories are calories. If you want to achieve your fitness goals you will have to first worry about your macronutrients, whether it's with "healthy food" or not. It's pure science!
The More Often You Eat, The Better You Will Feel
We all know that person that tried every diet that exists on earth and always give up because it's too hard. Nowadays, diets are all about food restrictions so you feel guilty if you eat one more rice grain than indicated. But again, what is really important there is your ability to hit your daily macronutrient.
Whether you want to lose some weight or tone your body, we will aim for However, if you can attain your calories in less meals, feel free to do it.
Why? Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food.
This women's nutrition plan will be an example, so you can organize it according to your schedule. It's very important to eat something between your main meals and once again hit your macronutrients!
Daily Calorie Intake For Women
You calorie intake depends on your age, height, gender and how often you exercise weekly. I recommend you to try a calorie calculator.
For a healthy woman with a balanced diet, who is moderately active it's recommended to eat between 1800 and 2200 calories. We will start with these numbers.
Converting Percentage To Grams
It's very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :
- Carbohydrate: 4 Calories per gram
- Protein: 4 Calories per gram
- Fats: 9 Calories per gram
Then, let's take 2200 calories as an example and our macronutrient ratio for maintaining weight:
- 35% Carbohydrate -> 2200 x 0.35 / 4 = 192.5g
- 35% Protein -> 2200 x 0.35 / 4 = 192.5g
- 30% Fat -> 2200 x 0.3 / 9 = 73.3g