Shredding diet for females
Women often have a hard time losing weight because they don’t know how to diet properly. There are many things that can be done to lose weight, but it is important to find what works for you.
The first thing that you should do is make sure that you are eating healthy and nutritious foods. You should also drink water and stay hydrated throughout the day. You should also walk for about 30 minutes every day and try not to skip any meals.
You should also avoid eating too much sugar or carbohydrates, which will cause you to gain more weight than necessary. It is important to cut out any unhealthy snacks from your diet as well.
We cover lots in our guide on how to shred fat for females. This post is more a focus on a shredding diet, and the dos and donts of dieting to help women lose weight. Here's also tips on night shreds.
Best Foods for a Womens Shred Diet
There are many diets that promise weight loss, but the truth is that they don't work. The best way to lose weight is to eat healthy foods and exercise.
Some of the best foods for weight loss are:
Vegetables: They have low calories and high fiber content, so you feel full for a long time after eating them.
Fruits: They are rich in vitamins and antioxidants, which help with digestion and metabolism.
Whole grains: They contain a lot of fiber which helps with digestion, reduces appetite and makes you feel fuller for longer without adding too many calories.
Lean protein: Protein helps you stay full for longer because it takes more time to break down in your stomach than carbohydrates or fat do. It also boosts your metabolism and keeps
How Many Calories to Lose Weight
The first step is to know the number of calories you need to maintain your current weight. This is called your Basal Metabolic Rate (BMR) and it's different for everyone. You can calculate your BMR by multiplying your weight in pounds by 12, and then dividing that number by 3,500. For example, if you weigh 120 lbs., then 120 x 12 / 3,500 = 2,000 calories per day.
So now you know how many calories you need to maintain your current weight - 2,000 per day - but what about the number of calories needed to lose weight? To calculate this number we need to determine our daily calorie deficit:
In order to lose weight, you need to consume fewer calories than you burn. When you have a deficit of 3,500 calories in one week, you will lose one pound.
The number of calories needed to maintain your weight is different for each person because it depends on age, height, gender and activity level. For example, an average woman needs about 2,400 calories per day if she does not exercise and about 2,800 if she exercises for 30 minutes a day.
Female Shredding Diet
Breakfast Breakfast with oatmeal
Method: Two oatcakes can be crushed in 150g Greek yogurt and then top with 1tbsp mixed seed and an assortment of raspberry and blueberries.
Breakfast Snack 2 plums plus 2 tablespoons of almonds
Lunch: Sweet potato pancakes
Method: Grate one sweet potato and mix it with 2 tablespoons of peas and one minced onion. Form into patties. Dip in 1 egg beaten and then coat with ground flaxseed. Pan-fry them and serve them with salad.
Afternoon SnackUnlimited carrot crudites with 2TBSP Guacamole
Meal: Chicken with stir-fried vegetables
Method: 1 chicken breast grill and covered with 2TBSP soy sauce. Serving with mixed stir-fried veggies of your preference.
Method: Mix 250ml of coconut milk, 1 tablespoon ground chia seeds, 5 strawberries, 1 banana and one teaspoon of cinnamon.
Morning Snacks: Unlimited cucumber sticks with 2TBSP Greek yogurt.
Method: Cook 50g of broccoli 100g kale butter beans, in 300ml of water. Add 1 clove of crushed garlic along with some ginger and cinnamon to combine until the mixture is smooth (add additional water as needed). Enjoy with small, seeded roll.
Afternoon Snack 2 Oatcakes and 2TBSP houmous
Meal: Salmon with Italian-style vegetables
Method: Cook 1 yellow bell pepper four cherry tomatoes, and 3 slices of aubergine. Serve with a salmon fillet grilled.
Breakfast The blueberry, coconut and the pudding
Method: Mix 2 tablespoons ground flaxseeds 100ml coconut milk (or enough to form an extremely thick consistency) with 2 tablespoons (heaped) of mixed fruits. Then gently crush. Put in the fridge for a night. Sprinkle with 1 teaspoon sprinkled seeds. Serve.
A Morning Breakfast:2 Clementines, 2 tbsp of almonds and 2 tablespoons
Lunch A salad and veggie burger
Method: Mix together 200g of chickpeas in a can 1 onion, 1 garlic clove 1 chilli, 1 teaspoon cumin. Form into patties and fry until golden. Serve with a salad.
Afternoon Snacks:Cup of miso soup
Meal:Yoghurt-spiced turkey breast with greens
Method: Marinate one turkey breast in 100g Greek yogurt, 1/2 teaspoon cumin and 1/2 teaspoon spice mix. Cook and enjoy with endless steam mange all, peas and spinach.
Breakfast Eggy bread
Method: Chop one onion and one chilli, and put them in a bowl together with two eggs, beat. Dip two bread slices into the mixture, then pan-fry until crispy. Serve with unlimited steaming spinach.
Morning Snacks: Unlimited celery sticks with 2 tablespoons Greek yogurt
Lunch: Stuffed sweet potato
Method: Bake one sweet potato. Scoop the middle out and mix it with 100g canned cannellini beans that have been tinned 2 chopped cherry tomatoes and one cut spring onion. Re-scoop into skins of the sweet potato to serve along with endless steam greens.
Afternoon Snack Cheesy tomato
Method: Cut a large tomato in two pieces and grill. Sprinkle with 20g of feta and then place inside the oven to bake until the cheese is been melted.
Dinner: Prawn stir-fry
Method: 100g prawns are cooked with 150g of stir-fry vegetables. Add 1 teaspoon soy sauce, juice of 1 lime , and garnish with 1tsp of mixed seeds toast. Serve with 1 courgette slice.
Breakfast: Ginger and pear spiced porridge
Method: Chop one pear, and mix 50g of cooked oats with 100ml of semi-skimmed milk. Sprinkle on a little ground cinnamon and ground ginger.
Morning Snacks:1 banana topped with 1 tablespoon almond butter.
Lunch: Dice 1 spring onion and 3 cherry tomatoes. Mash two small avocados and mix. Serve the mixture in the pita bread, which is wholemeal. serve with a salad.
Afternoon Snack two rice cakes covered with cottage cheese, 2 tablespoons as well as black pepper.
Dinner: Chilli con carne
Method: Cut 1 onion into pieces and one garlic clove. Pan-fry 150g tomatoes chopped and 100g of lean beef mince. Add 1/2 teaspoon spice powder for chilli, 1tsp cumin, and 50g of red kidney beans. Finely chop 150g of the cauliflower and gently steam. The chilli con carne can be served over the steaming cauliflower.
BreakfastOvernight chia oats
Method: Mix 3 tablespoons of oats and 2 tablespoons of chia seeds. Soak in 4tbsp semi-skimmed milk as well as 2 tablespoons of Greek yogurt for a night. In the morning, add half a slice of banana and some mixed berries, and 1 teaspoon almond butter.
Morning Snack: Protein smoothie
Combine 250ml almond milk, Protein powder 1 scoop with 1 banana as well as 3 strawberry.
Lunch Turkey wrap
Method: Mix 50g of yoghurt and unlimited cucumber. Pour the mixture into the wrap of a wholemeal and then add three turkey slices and fold. Serve with a salad.
Afternoon Snack 2 clementines, 2 tablespoons cashew nuts.
dinner: Roast cod fillet
Method: Roast one cod fillet in the oven with the lemon juice and chopped parsley. Serve with unlimited steaming broccoli, cauliflower, and the kale.
Breakfast: Toast with almond butter
Method: 2 slices of toasty seeded bread, topped with 2TBSP almond butter.
Breakfast Snack 1-pear plus 2 tablespoons almonds.
Lunch A baked sweet potato and cottage cheese
Method: Serve 1 sweet potato baked with 2 tablespoons cottage cheese, and unlimited cucumber. Serve with unlimited steaming the broccoli as well as spinach.
Afternoon Snack 1 . Greek yogurt served with half of an grated apple.
Method: Sauté some spinach, 2tbsp of peas, and three mushrooms in a fry pan. Beat 2 eggs , then cook along with the other ingredients in an omelette style. Serve with a salad.
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