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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.
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. 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. In “Rapid Fat Loss” for instance, McDonald sets calories between 600 and 1,200 per day, with the majority of these coming from protein. 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.
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. 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.
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.
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. 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. 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. This is undoubtedly the biggest difference you’ll find between male and female fat loss diets.
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. 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.
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.


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.
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. 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. 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. 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.
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.




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