Diet chart for women is one of the most important document that a women should follow to maintain good health. This diet chart will help you to get rid of flab and increase your stamina and energy level.
Healthy Weight Loss Diet Plan for Female (Diet Chart Included)
It can be challenging for females who want to lose weight to find a suitable weight loss diet that really works and provides them with the nutrition their bodies require. If you’re also looking for an effective way to lose weight, this article explains how to plan and follow a diet for weight loss. We’ve put together this diet plan for weight loss along with other helpful approaches to weight loss with different dietary requirements.
How Weight Loss Works: Understanding The Process
To understand how to prepare the best Indian diet chart for weight loss for women, it is vital for one to understand the science that goes behind it. Weight-loss science is the process of calorie consumption and burning it.
You will surely gain weight when you consume more calories than you are burning. It is why a specialist advises yoga and exercise for weight loss, as it helps burn more calories. Along with this the diet plan for weight loss for females is also quite effective.
According to a dietician, following a balanced diet with fat loss diet plan for female helps to burn some extra calories. When consumed in the right format and amount, many foods are effective in quick and permanent weight loss. Below are some weight loss diet charts for females. Let us start:
Weight Loss Diet Plan For Female: An Easy & Effective 7-Day Template To Follow
Diet for weight loss is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and requires discipline, effort and patience. It can be achieved by a healthy lifestyle which includes the right diet as well as regular physical activity.
Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, a 10-week diet, a keto diet or health supplements such as medicines or pills. However, this is wrong. One requires a balanced diet with the right proportions of all food groups.
More often than not, the food that a person is accustomed to eating since birth is the best diet for weight loss instead of trying out different fancy foods. An Indian diet plan for weight loss in 7 days is very effective because Indian meals are very balanced as they include proteins, fats, carbohydrates and fibres in the required proportion.
There are some nutritious foods such as grains, lentils, healthy fats, vegetables, dairy and fruits. Since there are a number of ways to cook Indian food, healthier options can always be found. Also, many Indian traditional spices and herbs are extremely healthy such as chillies, turmeric, garlic, cinnamon, cardamom, ginger and basil leaves.
An Indian diet chart for weight loss for females is especially gaining momentum now as more women working at both offices and homes need the right amount of nutrition and a well-balanced diet.
Why Diet Chart For Weight Loss For Female Is The Best Way To Lose Weight?
If you want to lose weight or manage your daily calorie intake, there are plenty of fad diets out there that promise quick results and significant weight loss. However, these diets rarely live up to the hype. If you’ve ever tried a difficult to follow diet or one that yielded little to no results, you know how difficult it can be to find the best diet for weight loss that suits you and your body.
Moreover, many of the diet options available out there are based on dubious pseudoscience and might even be harmful to your body. Never fear however, healthy weight loss is easy and absolutely possible if you have the right diet chart for weight loss for female. But another huge question that arises is – is a female weight loss diet the best way to lose weight or does exercising give better results?
Well, although diet and exercise both play a huge role in optimal health, following a diet plan and achieving a calorie deficit is crucial for losing weight whereas exercise is the key to sustaining your results.
Here Are The 5 Food Groups To Include In Your Diet Plan For Weight Loss For Female
If you are creating a diet plan for weight loss for yourself, it is important to ensure that you plan balanced meals that provide your body with adequate nutrients.
Some people mistake carbohydrates as a bad element in their diet and try to skip them while planning their weight loss diet. However, carbs are the body’s principal source of energy and should account for half of your daily calorie intake. The only difference is that in your female weight loss diet, you should choose the proper and nutritious types of carbs, such as brown rice, ragi, oats, and avoid those that contain too much sugar, such as bread, white rice, and so on.
Protein, we are sure, you must have heard while considering a diet chart for weight loss for female. Proteins are the next most important element of a weight loss diet as they help the body in repairing cells, making new ones, and aid in the growth and development of bones, muscles, cartilage and skin.
A protein-rich diet that meets your body’s nutritional needs is essential for weight reduction since it helps you lose weight by reducing appetite, increasing muscle mass and strength, and lowering cravings, thereby burning more calories than fat.
Fibres are another integral component of a female weight loss diet as they help keep the gut healthy and make you stay fuller for longer. Moreover, consuming enough fibre prevents constipation, helps maintain bowel health and improves digestion. Fibres like oats, flax seeds, apples, and others help manage blood sugar levels and reduce cholesterol levels.
Not all fats are bad and unhealthy. Some are good and essential in your diet chart for weight loss to provide energy to your body, synthesise hormones and store vitamins. Ideally, healthy fats such as polyunsaturated, monounsaturated, and omega-3 fatty acids should make up 20% of a diet plan for weight loss for female.
5. Vitamins and Minerals
Last but not least, vitamins A, E, B12, D, and minerals such as calcium and iron are essential components in a diet plan for weight loss for female since they aid in metabolism, bone health, and muscular function. Furthermore, vitamins and minerals acquired in the body through fruits and green leafy vegetables keep you fuller for longer and are great for snacking.
Healthy But Yummy Weight Loss Foods To Be A Part Of Your Fat Loss Diet Plan For Female
If you’re trying to lose weight, you may believe that losing weight is simply a matter of cutting calories, but eating too little can put your health at risk. Instead, you should focus on eating healthier foods to supply your body with the balanced nutrition it requires and to support a healthy and sustainable Indian diet plan for weight loss.
- Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best sources of vitamins and nutrients.
- Beans and legumes such as mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet. If you are vegan or vegetarian, they are also a great source of plant protein.
- Since protein is an important part of the fat loss diet plan for female, eggs are a great source of it. They can also help provide an increased feeling of satiety and prevent you from overeating.
- No Indian meal is complete without dairy products like curd, ghee, buttermilk and cottage cheese.
- Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.
- If you are a non-vegetarian, chicken breast and lean meats are high in protein and iron and must be included in your diet.
- Nuts like walnuts, almonds and pistachios are low in calories and rich in antioxidants, vitamins, omega 3 fatty acids, etc. thereby being a good snacking option.
- Olive oil is rich in monounsaturated fats, which help to keep your heart healthy and blood sugar levels normal, as well as promote weight loss by promoting a feeling of satiety.
- Due to its richness in antioxidants, green tea acts as a stimulant for weight loss and helps boost metabolism. It is a great way to maintain your caffeine intake while reducing the high-calorie Indian milk tea and coffee.
- Chia seeds are loaded with fibre, curb your appetite and help prevent overeating. They are rich in iron, Omega-3 content and good fats and hence, also help boost metabolism and promote healthy weight loss.
Healthy Diet Chart for Weight Loss for Women
Here is a quick rundown on a healthy diet plan for achieving desired weight loss.
Upon waking up: 1-2 glasses lukewarm water + lime juice
Breakfast: 1 bowl of oats, upma, or a boiled egg with toast
Mid-morning: 1 fruit (any)
Lunch: 2 whole wheat/multigrain rotis + 1 bowl of vegetables + 1 bowl of curd
Evening snack: Green tea + roasted chana/ fruit
Dinner: 2 besan chilla/tomato omelette or grilled chicken or fish + 1 bowl of vegetables + 1 bowl of salad
Why Are Women More Prone to Gain Weight?
Women are often more likely to face weight issues as compared to men. Though a bitter truth, this is something most women often find out the hard way. At Health Total, we help you lose weight but not your charm!
As a woman ages, it becomes harder for her to shed those extra kilos. Weight loss for women over 40 years is indeed challenging. Rapid weight loss tips and methods which used to work like magic before no longer work to make a positive effect on the body. Following a diet for weight loss for females, which is easy-to-follow and doable, is an effective way in losing weight.
There are many underlying factors that contribute to weight gain in females. They are as follows:
- Fluctuating oestrogen levels
- Design of the female body
- Naturally low metabolism
Firstly, the female body is more predisposed to store higher fat content due to fluctuating oestrogen levels. This is something a woman experiences throughout her life, from menarche to menopause. Also, a woman’s body undergoes a lot of changes in her lifetime, such as puberty, menstruation cycles, and fluctuating oestrogen levels. These changes are often responsible for excess weight gain and other health issues in a female. That’s why it’s important to have an Indian diet chart for weight loss for females, as it has several health benefits apart from weight loss.
Design of the Female Body
A woman’s body is naturally designed to undergo the process of reproduction. So, the body usually begins to store up fats on the back, hips, or thigh area as this helps ease the process of reproduction.
Naturally Low Metabolism
Indian females tend to gain weight easily due to naturally low metabolic rates. This means their body takes a long time to digest food or burn away the fat. So, a diet chart for weight loss for Indian females is important, even if she exercises regularly. A diet for weight loss for females must include foods rich in fibre