Female Fitness Model’s Diet: How To Diet As “Female Fitness Model Diet” Does

When it comes to competing in competitions or posing for photographs as a fitness model, you’re going to have to be prepared with a body that’s not just toned but lean as well. Don’t ruin the hard work you’ve been putting into your workouts with a subpar diet plan.

Don’t buy into fad diets

Fad diets usually result from the backing of a celebrity personality. More often than not, these diets have not actually been proven to work. If you’re looking to emulate a diet from another female fitness model, make sure to consider the kind of changes you’re going to have to make for it to be effective for you as well.

Some female fitness models post recipes or speak about specific food groups; those are the kind of things that you can emulate. However, meal plans that have precise ingredients with calculated calories are not likely to work as effectively for you as they did for them.

There are other diet types like the diet that involves having to eat double the meals per day; these haven’t actually been proven to help you lose more weight, but it’s a good way of keeping yourself filled throughout the day. Having frequent but smaller meals will help you stay energized as you go about your exercises.

Eating Healthy and Clean

One of the main things you’re going to have to remember, if you want to be a female fitness model, is to keep your diet as clean as you can. That doesn’t mean you can’t give in to your cravings now and then, although if you want to stay model-ready, you’re going to have to time those cheat meals carefully.

The important thing is to keep the majority of your diet clean. You can follow something called the 90/10 rule. This requires that at least “… 90 percent of the diet should be focused solely on healthy food, while the remaining 10 percent can be devoted to cheat meals.” This is not a sign for you to go at it and have yourself a full day of cheat meals. Make sure to keep your cheat meals as spread out as you can.

Macronutrients

There are three macronutrients that you need to remember and keep track of if you want to have the body of a female fitness model. You might be familiar with these macros already, or at least you should be – proteins, fats, and carbohydrates. Your body needs specific amounts of these three macros; the amount you need is based on your body constitution.

For example, women who want to lose weight can follow this formula in order to do so quickly: “…30 percent carbohydrates, 40 percent protein, and 30 percent fat.” This low-carb diet should work in theory; however, this is not meant to last for long periods at a time.

Now, as for building up muscle, you can follow something more along 40-60 percent carbohydrates, 25-35 percent protein, and 15-25% fat. This high-carb diet should give you the number of carbs you need to build up your muscles. Now, as for maintaining your current body constitution, you can go with 30-50 percent carbohydrates, 25-35 percent protein, and 25-35 percent fat.

As you can see, there is a lot of wiggle-room when it comes to all these formulas; this is because an individual’s macro goals should be fitted to them. If you want to be able to calculate your macros, you can use the IIFYM calculator. This is said to be the most accurate calculator for macros out there.

Lean Proteins

Whilst red meat is probably the most well-known way of getting protein, it’s not something you can eat on a regular basis. Most red meats are known to be highly saturated in fat, which can lead to an increase in blood cholesterol levels. Consuming foods with “…high levels of LDL cholesterol [can] increase the risk of heart disease,” which one should just generally avoid.

If you want to build up and maintain lean muscle mass, you’re going to have to begin eating lean proteins regularly. Adding lean proteins to your diet should help you reach your protein requirements for the day without having to deal with the saturated fats that may come with other protein-filled ingredients.

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Here are some common Lean Proteins:

• Egg Whites (1 large egg = 3.6 grams)
• Boneless Skinless Chicken Breast (4 ounces = 36 grams)
• Sirloin Steak (3 ounces boiled = 23 grams)
• Filet Mignon (1 steak = 28 grams)
• Flat Iron Steak (252 gram steak =51 grams)
• Wild Caught Salmon Sockeye (3.5 ounces = 27 grams)
• Shrimp (100 grams cooked = 24 grams)
• Tofu (½ cup = 10 grams)
• Cottage Cheese (1 cup creamed = 25 grams)

Complex Carbohydrates

Carbohydrates are another nutrient that is required to maintain a body with lean muscle. Having too little carbohydrates in your diet can lead to amazing weight loss results, but it can also lead to the breakdown of muscle. If you want to maintain a female fitness model, you’re going to have to consume a good amount of carbs every day.

One thing to keep in mind is the difference between simple and complex carbohydrates. Simple carbs tend to be easier to digest, which could lead to more cravings. On the other hand, the high-fiber content in complex carbohydrates will keep you full a lot longer as it takes a little longer to digest- giving you more energy throughout the day.

Here are some common complex carbohydrates:

• Black Beans (1 cup = 116 grams)
• Kidney Beans (1 cup = 110 grams)
• Brown Rice (1 cup cooked = 45 grams)
• Quinoa (1 cup cooked = 40 grams)
• Red Skin Potatoes (medium potato = 34 grams)
• Oatmeal (1 cup cooked = 27 grams)
• Sweet Potatoes (1 cup cubes = 27 grams)
• Low-fat yogurt made with Skim milk (8 ounces = 17 grams)

Healthy Fats

Whilst eating foods high in fats might not seem healthy for you, there is a misconception between the bodily fats that a person has and the healthy fats found in certain foods. In fact, if you choose your ingredients carefully, consuming fats may even lead to weight loss. If you want to maintain a female fitness model’s body, at least one-third of your diet should be composed of healthy fats.

Here are some common healthy fats:

• Olive Oil (1 tablespoon = 14 grams)
• Coconut Oil (1 tablespoon = 14 grams)
• Flax Seed (1 tablespoon = 4.3 grams)
• Fish Oil (1 tablespoon = 14 grams)
• Chia Seeds (1 ounce = 9 grams)
• Almonds (1 cup = 45 grams)
• Cashews (1 ounce = 12 grams)
• Brazil Nuts (1 cup = 88 grams)
• Walnuts (1 cup = 5 grams)
• Pecans (1 cup = 71 grams)
• Avocado (1 cup = 21 grams)

Nutrient timing

This is something that gets to be pushed aside as well, but macronutrients, when consumed at specific times of the day can affect its efficiency. This is a way of maximizing the nutrient’s reactions to the hormones inside of your body.

For example, consuming carbohydrates that can be digested easily is preferred post-workout, this is done to control the levels of insulin. High insulins would be good for muscle-building, but lower levels of insulin will result in higher levels of fat burning. Complex carbohydrates are usually eaten earlier in the day – this is because there are harder to digest, which is good for increasing performance levels throughout the day.

Learning the effects of macros based on when they are eaten is just another facet that can make or break a female fitness model’s diet.

Female Fitness Model Diet Conclusion

When it comes to figuring out the perfect female fitness model diet, you shouldn’t rely on diets that work for others, because what works for them will probably not work for you. Get to know your body and decide what kind of results you want to achieve, and base your diet plan on that.

Whilst figuring out what works for you might look like a lot more time and effort spent, doing so might be the only thing that can push your fitness levels to the place you want them to be. A diet formulated specifically for your body will always be the best solution.

Wrapping UP

A female fitness model’s diet focuses on lean protein, complex carbs, healthy fats, and lots of produce, avoiding processed foods to build muscle and stay lean, often through balanced, frequent meals with controlled calories (like ~1300-1600) for definition, emphasizing whole foods, hydration, and sometimes strict rules like the “30-30-30” for protein/exercise or the “70/30” for diet vs. exercise importance.

These diets are often calorie-restricted (e.g., 1300-1600 kcal) for fat loss and require dedication; consulting a nutritionist for a personalized plan is recommended.

Resources:

1. Justin Caba The 90/10 Rule: Cheat Meals Actually Boost Your Metabolism And Help You Lose Weight http://www.medicaldaily.com/9010-rule-cheat-meals-actually-boost-your-metabolism-and-help-you-lose-weight-327212
2. Sarah Wilkins 3 Keys To Dialing In Your Macronutrient Ratios https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html
3. Elizabeth Lee The Truth About Red Meat https://www.webmd.com/food-recipes/features/the-truth-about-red-meat#1

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