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Diet for women

Diet best weight loss for women

Women have very specific nutritional needs, so any diet for women should consider hormonal cycles, menstruation (leading to a greater need for blood replacement) and pregnancy, which all women are exposed to once in your life.

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Compared with men, women also have a higher nutritional requirement of iron, folic acid, calcium and B vitamins (including vitamin B 6). ( 1 )

For women to maintain ideal weight, requiring a smaller amount of protein and calories (especially because of the reduced muscle mass), which usually increases depending on the type of activities performed and during the pregnancy period.

The normal body processes related to the body of a woman such as menstruation, pregnancy and menopause are too often considered by modern medicine to make deficient in iron, but women is also possible that help to make them healthy as the latest research shows that low levels of iron (provided they are not too low) to protect the cardiovascular system and help prevent infections.

Doctors also prescribe birth control pills, hormone replacements and other drugs to relieve menstrual pain and reduce, rather than help women restore balance through therapies based on natural and nutritional herbs.

Weight Loss Diet for Women: Weekly menu

This diet provides 1,500 calories per day and is suitable for a young woman who is physically active and can lose about three pounds in a month.

Drink plenty of water during the day, especially when you exercise. Drink herbal tea without sugar and seasoning and cook use three tablespoons of olive oil a day.

Monday

Breakfast: One cup of whole milk; 4 cookies.

Snack: 30 grams of corn flakes; a yogurt

Lunch: cabbage soup made with cabbage, oil, vinegar; 200 g of boiled potatoes; 130 g of fish cooked in a pan with herbs; 50 g of bread.

Dinner: vegetable soup; 120 g goat; endives; 40 g of rice crackers; 200 g of apples.

Tuesday

Breakfast: a cup of barley coffee; yogurt; a snack.

Snack :. 40 grams of biscuits

Lunch: rice and parsley soup prepared with 60 g of rice and vegetables; 200 g of squid; 25 g of whole grain bread.

Dinner: zucchini soup with 30 g of pasta; 100 g of fresh cheese; salad; 40 g of bread; 200 g of cooked sugar apples.

Wednesday

Breakfast: a cup of low-fat milk; 50 g of brioche

Snack: a packet of biscuits with a thin layer of jam

Lunch:. Porridge made with 60 grams of oatmeal, carrots, celery, olive oil, herbs ; 150 g of cooked crab.

Dinner: vegetable soup; 2 boiled eggs; 20 g of breadsticks; 200 g of pears.

Thursday

A diet for women to lose weight fast

Breakfast: One cup of whole milk with a teaspoon of sugar; 40 g of graham crackers. .

Snack: a banana

Lunch: 80 grams of pasta; 2 fried eggs; 40 g of rice crackers.

Dinner: Soup oatmeal made with 60 grams of oatmeal, spices, oil; 100 g goat; 30 g of fried bread; 200 g of apples.

Friday

Breakfast: yogurt and fruit; 40g of oatmeal.

Snack: yogurt; a kiwi.

Lunch: 30 g of broth noodles; tomato salad; omelette with 25 g of fresh cheese and egg; 50 g of bread.

Dinner: vegetable soup; 150 g of clams; raw carrots; 50 g of bread; 200 g of apples.

Saturday

Breakfast: a cup of tea; 40 g of biscuit. .

Snack: a banana

Lunch: 60 g of rice with oil and lemon; chicory in a pan; 150 g of grilled octopus; 25 g of whole grain bread.

Dinner: 70 grams of pasta with vegetables; 150 g of cod stew; 25 g of cookies; 200 g of apples.

Sunday

Breakfast: coffee; yogurt; 40 g of corn flakes.

Snack: a snack; a yogurt.

Lunch: 60 g of oat flakes and 30 g of fried bread; 100 g of grilled sea bream; 40 g of rice crackers.

Dinner: 100 g of creamed peas; a boiled egg; 40 g of corn cakes; 200 g of pineapple.

maintenance diet for women to lose weight

After the month previous diet, you can continue to follow the general guidelines of healthy foods.

lifestyle and diet in the case of painful menstruation

Eat vegetable soups, protein and vegetables; Fresh fruit is better in the summer months, instead of eating processed foods (containing food coloring, flavoring and other additives), sugar, alcohol and caffeine.

follow an active exercise program, especially before the start of the cycle.

Do not smoke, because smoking increases the intensity of menstrual cramps.

In some cases, the pain increases when the woman is on a weight loss diet lacking vitamin B 12 ( 2 )

Supplements and herbs for women

a good supplement for women provides essential nutrients needed by the body of a woman and helps you stay healthy and fit throughout their crazy hormonal cycles.

Because of bleeding due to menstruation, you should make sure you get an adequate supply of iron from a diet or a supplement (consult a doctor to undergo a blood test and verify their need for iron), for this reason, many nutritionists recommend taking iron supplements to strengthen and bones.

Before and during menstruation, many women have a greater desire for sugar and chocolate: in those days, increased consumption of carbohydrates helps balance hormone levels and brain chemistry. If you do not mind being away from the chocolates, replace them with foods rich in vitamin C, chromium, L-glutamine and all B vitamins

The following indications can be considered the basis of an appropriate program to needs of women.

Herbs for women's health

Chaste tree (Vitex agnus-castus) ( 3 )

is useful for some adolescents, because it is effective in fighting acne.

is also ideal to balance hormone levels and prevent mood swings, breast swelling and pain in the premenstrual period, with irregular menstruation.

is also excellent for mothers who want to increase their milk production. Some women use to keep testosterone levels when they stop taking the pill and, later in life, to counteract the unpleasant symptoms associated with menopause.

dong quai (Angelica sinensis) ( 4 )

Women around the world use it because of its beneficial effects on blood and internal organs. It is used to treat disorders such as mild anemia, premenstrual syndrome, uterine fibroids and menopause symptoms (fatigue, hot flashes and vaginal dryness).

Motherwort (Leonurus cardiaca) ( 5 )

You can use this herb is to relieve menstrual pain and soothe the nervous system. It promotes blood circulation and is effective against premenstrual syndrome and absent or delayed menstruation.

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