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19.04.2015
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day.
To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. 1500 calorie diabetic diet is a popular low-fat diet that proves to be helpful for people suffering diabetes. Whatever image “women’s diets” conjures up in your own mind, it’s probably not a pleasant one. Coupled with the incessant Instagram and Facebook posts in female-specific nutrition groups, and using the hashtag #eatclean, it’s no wonder most females are seriously confused about fat loss nutrition. And we’re not just talking about food choices – we’re talking calorie counting, meal timings, cardio, cheat days and a whole host of other issues. Essentially, many coaches and guru trainers see women as an easy target, and so try to sell them the world with a one-size-fits-all plan. While there will be those who claim that the ins and outs of female fat loss are the same as for guys, and that women simply need fewer calories, this is not the case. To begin with, it’s important to state that women do generally need fewer calories than men.
This is partly due to the fact that the average woman is lighter than the average man, and so less bodyweight to move around day-to-day equals fewer calories needed. Or, alternatively, if you want a quick start, I’d say that Lyle McDonald’s recommendation of multiplying bodyweight in pounds by 14 to find daily maintenance calorie intake.
So we know that for the vast majority of the time, a woman will require fewer calories to lose fat than a man, even if bodyweight is the same.
While I’m all for further research into diet and nutrition, I’m not sure it’s the best way to go about it. However, the NHS class a low-calorie diet as one that contains fewer than 800 calories per day (3) and the National Institute of Diabetes and Digestive and Kidney Diseases pluck for 1,000-1,200 calories per day for women.
For whatever reason, 1,200 calories per day has been touted as the lowest safe limit for women to drop to.
Now, while as a coach, I always strive to have my female clients eating as many calories as possible while losing fat, I will never guarantee that they won’t have to drop below this magical 1,200 number.
It would be great if every girl could get very lean dieting on 1500+ calories per day, but this just isn’t going to happen. You should always aim to start high, simply by taking 10-20% away from your maintenance calories, and for most, going below 1,200 per day shouldn’t be necessary, as it’s unlikely to be sustainable.
In “Rapid Fat Loss” for instance, McDonald sets calories between 600 and 1,200 per day, with the majority of these coming from protein. Please meet my client Jennifer, who recently took 1st place in her class at the Clearwater Natural Bodybuilding Championships.
We did start her off with calories at 1,490 on a low day, and 1,890 on a high day, but with only 9 weeks to get her stage-ready, we did finish prep on closer to 1,300. Now, many females would be immediately put off by the thought of eating only 1,300 calories per day, but this is one of those “sacrifice vs. You weigh up the pros and cons, and whether you’re willing to do what it takes to reach where you want to go. There’s a difference between starting a diet with a ludicrously low calorie intake to bring about rapid fat loss for the sake of shifting scale weight, and strategically lowering them gradually in response to plateaus, adherence, and individual needs. As a coach, I like to start with a middle ground approach to carbs with female clients, and adjust based on personal preference.
A re-feed day is a higher calorie day, usually taking someone back up to a theoretical maintenance level, or possibly slightly higher, with the majority of these calories coming from extra carbs. While I used to buy into this wholeheartedly, recently I’m not so convinced of the physiological benefits, but I do think that psychologically, this approach (also known as non-linear dieting) can be extremely useful. It makes going out for a meal, socialising, and even heading out for a few drinks so much easier to have that calorie buffer, and makes lower-calorie days more bearable, knowing that you have one or two higher-carb days each week to look forward to. Some do great with re-feeds, but the majority actually ask to take them out, and simply eat a little more every day of the week.
Reason being – anecdotally once again – females tend to struggle a little more to maintain restraint and moderation on re-feed days, and rather than see them as a day with more flexible and freedom, look at them as an “EATALLTHEFOOD” day. So take note ladies – if you don’t do so well with re-feeds, you don’t HAVE to include them.
I love flexible dieting, and the fact that there are no “good” or “bad” foods, and it’s how I coach every single client. But I do notice a trend that appears more so in my female clients, and that is developing paralysis by analysis when following a flexible plan. Each week, I often chat with these girls about this “issue” as they remark how much time they’re spending switching different foods in and out of MyFitnessPal, looking at recipes, or browsing Instagram.
So while I am all for varying food choices all the time, and never having a set plan, it may be wise to make yourself a template.


For instance you could give yourself 2 options each day for breakfast and lunch (perhaps one lower-carb, one higher-carb) then always have the same combination of snacks, and simply vary your final meal each day. This reduces the amount of time you spend fretting over whether you can get ice cream AND wine AND cheese AND a Mars Bar into your macros, and keeps some sense of structure. Weight is one measure of progress, and for most people, if you’re losing body fat, you will also lose body weight, but this progress is very rarely linear, hence I’ll also get female clients to take measurements (usually around the waist, hips and thighs) along with progress photos.
But bodyweight is always the first measure I’ll stop taking if a female client becomes too worried about what the scale says. There are several reasons why a woman’s weight can fluctuate greatly – even by up to as much as a few pounds from one day to the next. You could hit exactly the same macros two days in a row, but if one day you get most of your food from highly calorie-dense foods (sugary cereals, pastries, etc.) and the other you consume a truck-load of veggies, extra lean meats and low-fat dairy, your weight after that first day may well be lower, purely due to having eaten a lower volume of food.
Additionally, each gram of glycogen can hold up to around 3 grams of water, so that 500 grams potentially becomes 2 kilograms.
If you drink the same amount every day, this shouldn’t be too much of an issue, but when combined with the above notes on glycogen, along with factors such as sodium intake (particularly if you’re sodium sensitive) then this can also be of significance. Skip the scales (and even skip the measurements) and instead, focus on having a goal of just controlling your nutrition, training hard, and keeping adherent with the plan. Mentally, it’s a tough enough time as it is, so worrying about some meaningless number on a scale can add to this stress, and it’s simply not worth it. If you do still want to continue weighing yourself, then instead of comparing your bodyweight to last week, or even the week before, compare in the your weigh-in last cycle. Using the above as a rough guide, to an outsider, it could appear that the weeks of March 16th and April 13th were disastrous! You’d predict some sort of binge had occurred, when in actual fact, it was simply a case of bloating and water retention when on cycle. While you don’t want to become obsessed with the scale, an average weekly weight may be a much better idea than just one weekly weigh-in.
So instead of hopping on the scales once a week, you could weigh yourself every day, or on 3 different days each week, and take a weekly average. If you like numerical data, and can disengage yourself from the idea that bodyweight is the be all and end all, then weight is an extremely useful tool. But if you know you’re prone to stressing over what the scale says, then leave well alone, and stick with measurements and pictures.
This is undoubtedly the biggest difference you’ll find between male and female fat loss diets. It sounds so obvious, but it amazes me how many male coaches fail to take into account that the vast majority of their female clients will experience these weight fluctuations, and changes in mood and hormones once a month.
The stage of the menstrual cycle must be considered when planning a woman’s fat loss diet, and in my experience, it’s one of those times when the best thing to do is adopt a “better bad” approach – i.e.
Total calorie count still adds up to 1,650, and protein is likely still high enough (I always set protein to at least 1 gram per pound to allow for a buffer anyway) – yet the client is much more likely to feel she can stick to these more “fun” macros for a few days, without any fear of fat gain. So using the above again, instead of specific macros, you might just try to hit between 1600 and 1800 calories, and not stress over the minor details.
I certainly wouldn’t ever start a female client using intermittent fasting methods, unless she’d tried them in the past.
This may not be a huge issue in the grand scheme of things, and when it comes to meal frequency, the best schedule to follow is one that you can stick to, aids satiety, prevents hunger as much as possible, and allows you to perform at your best in the gym. On the whole though, I’m generally not a huge fan of fasting for female clients (or for male clients for that matter) unless they have a particular preference or reasoning for it.
An “American Journal of Clinical Nutrition” study from 2007 found that when compared to eating 3 meals per day, subjects eating just 1 meal per day had higher levels of hunger and cravings, significantly lower levels of fullness, and were generally more unhappy. Leaving aside all stereotypes about how women can be more emotional than men, this is a topic which I feel needs to be addressed. Through my own experience, and talking with other coaches, it does seem there is a common trend when it comes to client updates. A male client will hardly ever tell you when he’s struggling to comply, and getting him to open up, so you can make his diet easier for him to stick to and get him back on track is often like drawing blood from a stone. I, and my fellow colleagues in the industry, will often receive female client updates or feedback forms, where there can be a whole page of text, with only 5-10% of it actually relating to diet and training. The rest can be about stresses and struggles in life, and how these have had a negative impact on their diet, and how all thought of hitting macros, making sensible food choices, and getting in planned sessions has gone out of the window.
I would much rather be seen as an outlet for someone’s anger, annoyance and frustration, and have them put it all down on paper to help “let it out” than for them to bottle it up, and be fretting about dieting, or feeling like a failure for letting life get in the way.
According to the Anorexia Nervosa and Associated Disorders website, 25% of college-aged women engage in bingeing and purging as methods for weight control and between 85 and 95% of anorexia and bulimia sufferers are women. What I have found, is that while someone may not have an official eating disorder, many women do have a disordered relationship with food.
While some of these may sound trivial, and even laughable, I’ve come across them all (most several times) and they are certainly more prevalent in women then in men, and therefore have to be considered.
The take home from all this, is that in theory, a female’s diet should be set up in a similar fashion to a male’s. There needn’t be any banned foods, anything added to help banish cellulite, flush out toxins, heal the gut, or any of that nonsense.
Women do not need to avoid dairy, grains or gluten, and they certainly don’t require a specific supplement protocol.


Monthly cycles require small diet modifications, to give greater, more sustainable results both from a physical and mental standpoint. But above all, for me, the key difference in female dieting is the psychological component. Women have a lot more pressure put on them to look perfect by the media, by friends and by colleagues, hence the vast majority of women have dieted at some point in their lives. And this often leads to the above disordered relationship with food, and unreasonably high expectations. It could even be something non diet-related – whatever, I don’t care, I just want women to pick one little thing that’s been positive, and use whatever that is to drive forward. That’s why expecting yourself to be perfect all the time is setting yourself up for failure.
I’d much rather a female client maintained her weight and enjoyed her diet for a few months by eating food with the family, socialising with friends and going out for meals, then dived straight into aggressive fat loss. If your body’s used to either dieting hard, or being completely off the wagon, sometimes staying in homeostasis for a while is exactly what you need. Be 90% compliant all the time, not 100% half of the time, and a complete wreck the other half. It isn’t just about the physical progress (which is awesome in itself) but the mental changes that come with a body transformation. The post have resolved our problem,thanks very much and hope you writting more good articles. Always a huge fan of linking to bloggers that I enjoy but dont get quite a bit of link appreciate from. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. These two strategies together can accelerate weight loss, helping you achieve quick results.
If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories.
In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker. These plans are often incredibly low in calories, which, while they will undoubtedly result in rapid weight loss, they simply aren’t sustainable and maintainable from a physical point of view.
You may well be better off having a little more carbohydrate every day to give you room for an extra bowl of cereal before bed, or your afternoon flat white and protein bar.
Therefore, if you’ve trained seriously hard and didn’t fill up on carbs afterwards, your weight could be down by this much compared to if you were carbed up.
Compared to the March 16th weigh-in though, the April 13th one clearly shows bodyweight progress, even if it’s up on the week before. This is far more accurate a gauge of progress, but similarly, it can be easy to get wrapped up in the numbers. Female clients often want to lose 3 to 4 pounds per week, and almost crave suffering when dieting, as so many of the plans they’ve followed in the past have been restrictive, low-calorie and energy-sapping. I really appreciate the extra thought into the cycle portion and plan on using your suggestions as a plan of attack! I remember when I first heard about it, I was recommending it to everyone I know who was asking me about dieting for fat loss. It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need.
Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. This requires a ton of empathy, listening, asking the right questions, listening, listening, and listening.



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