Women who go to the gym often have goals such as gaining weight, losing weight, or toning their bodies. Aside from the hours spent sweating in the gym, creating a diet plan tailored to these goals can also be challenging. So, what is the ideal diet?
1 Diet Plan for Female Gym-Goers Who Want to Gain Weight
Whether you’re trying to gain or lose weight, it’s important to consume a balanced diet that includes all four food groups: proteins, carbohydrates, fats, and vegetables.
The most important thing is to consume an additional 500 calories each day, which can help you gain about 0.5 kg per week. This is the ideal rate of weight gain to prevent skin stretch marks and minimize fat accumulation.
Depending on your circumstances, you may want to divide your meals into multiple servings throughout the day, ideally 6-8 meals, with each meal spaced about 3 hours apart to ensure you’re getting all the necessary nutrients.
Those aiming to gain weight don’t need to restrict their diet as much as those trying to lose weight. However, to achieve a fuller and healthier physique, aim to obtain 50-60% of your calories from carbohydrates such as rice, cereals, and grains.
The remaining 50-40% should come from proteins like beef, shrimp, fish, and milk, and healthy fats like avocados, nuts, and olive oil. Aim for a protein intake of 1.4-2.2 g per kg of body weight to support muscle growth. Additionally, consider adding 1-2 snacks throughout the day, such as yogurt, fruit smoothies, or salads.
2 Weight Gain Meal Plan for Female Gym-Goers
Meal 1: 1 bowl of oatmeal, 1 banana, and 2 egg whites.
Meal 2: 2 slices of whole wheat bread, 1 apple, 1 tablespoon of peanut butter, and 1 glass of whey protein.
Meal 3: 1 whole egg, 4 egg whites, 1 cup of broccoli, ½ cup of brown rice, and 1 orange.
Meal 4: 200g of salmon and ½ cup of rice.
Meal 5: ½ cup of rice, 1 glass of milk, 1 cup of vegetables, and 100g of chicken breast.
Meal 6: 1 glass of skim milk and 1 apple.
3 Diet Plan for Female Gym-Goers Who Want to Lose Weight
As mentioned earlier, a balanced diet that includes proteins, fats, minerals, and carbohydrates is crucial, even for those aiming to lose weight.
To effectively lose weight, you need to calculate the number of calories your body requires daily, based on your weight, age, height, and activity level. Then, create a calorie deficit by consuming fewer calories than your body needs.
However, avoid drastic calorie reductions. According to the Academy of Nutrition and Dietetics, a safe rate of weight loss is 0.5-1 kg per week to maintain good health and ensure proper bodily functions.
Even with a calorie deficit, it’s important to consume sufficient protein (1.5-3g/kg of body weight) to support your workouts. Include healthy carbohydrates like sweet potatoes, oatmeal, and brown rice, as well as good fats like avocados, nuts, and eggs. Stay hydrated by drinking plenty of water.
4 Weight Loss Meal Plan for Female Gym-Goers
Meal 1: 1 apple, 1 cup of vegetables, 100g of chicken breast, and 2 eggs.
Meal 2: Low-sugar fruit and 1 cup of Greek yogurt.
Meal 3: 1 banana and 1 scoop of whey protein.
Meal 4: 2 slices of rye bread, assorted vegetables, ½ cup of brown rice, and 100g of beef.
Meal 5: 1 sweet potato, 1 cup of vegetables, 1 glass of milk, and 150g of tofu.
Meal 6: Nuts like almonds and walnuts.
5 Additional Tips for Female Gym-Goers’ Diet Plans
- To create an effective diet plan, you must first calculate your daily calorie intake and adjust it accordingly to meet your weight gain or loss goals.
- When trying to gain weight, avoid excessive consumption of fried and sugary foods, as they can negatively impact your health over time. Instead, focus on increasing your calorie intake through healthy options.
- Prepare your meals using healthy cooking methods such as boiling, stir-frying, and steaming to support your weight loss goals while maintaining good health.
These are some tips on diet plans for female gym-goers. Hopefully, this article has provided you with valuable insights.
