Fat Burning Diet Plan For Female

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Fat burning diet plan for female is a best way to burn fat fast and feel great. It is all about food. What are the best foods to eat and how should you prepare them? The answer is here, in this fat burning diet plan.

The Women’s Fitness Seven Day Fat Loss Diet

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So, you know that what you eat can transform your health for the better, but how do you get started? We’ve put together a seven-day diet to change your relationship with food and put you firmly on the smart eating path.

Our diet is designed to wean you off the bad stuff and fill you with nutritious, delicious fare instead. You can expect increased vitality and better concentration. You may shed a couple of pounds and a flatter tum is almost guaranteed. And you won’t go hungry as every day you’ll eat three meals and two snacks. Although the diet only lasts one week, you can easily follow the plan for up to a month, which could mean losing up to 8lb!

The menu is designed with both taste and health in mind, and you’ll notice meals all contain fat, carbs and protein. We’ve included more carb-rich meals during the day to keep your energy levels up. In the evening, meals are based around protein and vegetables to supercharge weight loss. 

Day 1

Breakfast: Oaty breakfast delight

Crush two oatcakes in 150g Greek yoghurt and top with 1tbsp mixed seeds and a handful of blueberries and raspberries.

Morning Snack: 2 plums and 2tbsp almonds

Lunch: Sweet potato pancakes

Grate 1 sweet potato and combine with 2tbsp peas and 1 finely chopped onion. Shape into patties and dip in 1 beaten egg and coat in ground flaxseed. Pan-fry and serve with salad.

Afternoon Snack: Unlimited carrot crudites with 2tbsp guacamole

Dinner: Chicken with stir-fried veggies

1 grilled chicken breast topped with 2tbsp soy sauce. Serve with mixed stir-fried vegetables of your choice.

Day 2

Breakfast: Chia smoothie

Blend 250ml coconut milk with 1tbsp ground chia seeds, 1 banana, 5 strawberries and a pinch of cinnamon.

Morning Snack: Unlimited cucumber sticks with 2tbsp Greek yoghurt.

Lunch: Detox-in-a-day soup

Cook 50g broccoli, 100g kale, 100g butter beans in 300ml water. Add 1 crushed garlic clove, a pinch of cinnamon and ginger, and blend until smooth (add more water if needed). Serve with a small seeded roll.

Afternoon Snack: 2 oatcakes with 2tbsp houmous

Dinner: Salmon with Italian-style vegetables

Roast 1 yellow pepper, 4 cherry tomatoes and 3 slices aubergine and serve with 1 grilled salmon fillet.

Day 3

Breakfast: Coconut and blueberry pudding

Combine 2tbsp ground flaxseeds with 100ml coconut milk, (or enough to make a thick consistency) with 2tbsp (heaped) of mixed berries, and gently crush. Place in the fridge overnight. Top with 1tsp mixed seeds and serve.

Morning Snack:  2 clementines and 2tbsp almonds

Lunch: Veggie burger and salad

Grind together 200g tinned chickpeas, 1 onion, 1 garlic clove, 1 chilli and 1tsp cumin. Shape into patties and pan-fry until golden. Serve with a side salad.

Afternoon Snack: Cup of miso soup

Dinner: Yoghurt-spiced turkey breast with greens

Marinate 1 turkey breast in 100g Greek yoghurt, ½tsp cumin and ½tsp paprika. Grill and serve with unlimited steamed mange tout, peas and spinach.

Day 4

Breakfast: Eggy bread

Chop 1 onion and 1 chilli and place in a bowl with two eggs, beaten. Dip two slices of wholemeal bread in the mixture and pan-fry until golden. Serve with unlimited steamed spinach.

Morning Snack: Unlimited celery sticks with 2tbsp Greek yoghurt

Lunch: Stuffed sweet potato

Bake 1 sweet potato. Scoop out the middle and mix with 100g tinned cannellini beans, 2 chopped cherry tomatoes and 1 chopped spring onion. Put back into the sweet potato skins and serve with unlimited steamed kale.

Afternoon Snack: Cheesy tomato

Cut one large tomato in two and grill. Top with 20g feta and place back in the oven until the cheese has melted.

Dinner: Prawn stir-fry

Cook 100g prawns with 150g stir-fry vegetables. Add 1tsp soy sauce, juice of 1 lime and top with 1tsp toasted mixed seeds. Serve with 1 sliced courgette.

Day 5

Breakfast: Ginger and pear spiced porridge

Chop 1 pear and add to 50g oats cooked in 100ml semi-skimmed milk. Add a pinch of ground ginger and ground cinnamon.

Morning Snack: 1 banana topped with 1tbsp almond butter.

Lunch: Dice 1 spring onion and 3 cherry tomatoes. Mash 2 small avocados and combine. Spoon the mixture into a wholemeal pita bread and serve with a side salad.

Afternoon Snack: 2 rice cakes topped with 2tbsp cottage cheese and black pepper.

Dinner: Chilli con carne

Dice 1 onion and 1 garlic clove. Pan-fry with 150g chopped tomatoes and 100g lean beef mince. Add ½tsp chilli powder, 1tsp cumin and 50g red kidney beans. Finely chop 150g cauliflower and lightly steam. Serve the chilli con carne on top of the steamed cauliflower.

Day 6

Breakfast: Overnight chia oats

Combine 3tbsp of oats with 2tsp chia seeds and soak in 4tbsp semi-skimmed milk and 2tbsp Greek yoghurt overnight. In the morning add half a sliced banana, a handful of mixed berries and 1tsp almond butter.

Morning Snack: Protein smoothie

Blend 250ml almond milk with 1 scoop of protein powder, 1 banana and 3 strawberries.

Lunch: Turkey wrap

Mix 50g yoghurt with unlimited grated cucumber. Spoon on to a wholemeal wrap and add three slices of turkey and fold. Serve with a side salad.

Afternoon Snack: 2 clementines and 2tbsp cashew nuts.

Dinner: Roast cod fillet

Roast 1 cod fillet with lemon and parsley. Serve with unlimited steamed broccoli, cauliflower and kale.

Day 7

Breakfast: Toast with almond butter

2 slices toasted seeded bread topped with 2tbsp almond butter.

Morning Snack: 1 pear and 2tbsp almonds.

Lunch: Baked sweet potato with cottage cheese

Top 1 baked sweet potato with 2tbsp cottage cheese and unlimited grated cucumber. Serve with unlimited steamed broccoli and spinach.

Afternoon Snack: 1 pot Greek yoghurt topped with half a grated apple.

Dinner: Superfood omelette

Sauté a handful of spinach, 2tbsp peas and 3 mushrooms in a frying pan. Beat 2 eggs and cook with the other ingredients, omelette-style. Serve with a side salad.

Diet Chart For Fat Burning

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The metabolism mechanism in our bodies burns fats in our muscles to meet energy requirements. Fats are stored in the body when one in takes more carbohydrates than we use.

This fat gets accumulated around certain areas of the body.

It is important to note that there are two types of fat accumulation in your body- external fat that is visible around your belly, hips, etc. The second type is the subcutaneous fat caused by accumulation of fat cells in the abdominal cavity between the organs of the abdominal cavity. Excess body fat disrupts the normal working of the body.

Research has found that certain foods can increase metabolism, thus increasing your fat burning rate.

The foods listed below should be included in fat burning diet:

(This helps in reducing fat in the body)

  1. apples
  2. oats
  3. cinnamon
  4. pine nuts help in burning fats.
  5. Intake of complex carbohydrate should be more than the intake of processed sugar.

Fat burning diet includes:

  1. the consumption of protein
  2. fats
  3. vegetables

Diet Chart

Sunday
Breakfast (8:00-8:30AM)3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup papaya
Lunch (2:00-2:30PM)1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup pumpkin + 1 chapatti + salad
Monday
Breakfast (8:00-8:30AM)1 onion stuffed chapatti + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup moong dal/ chicken curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup pomegranate
Dinner (8:00-8:30PM)1 cup beans + 1 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM)2 besan cheela + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 apple
Lunch (2:00-2:30PM)1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
Evening (4:00-4:30PM)1 cup tomato soup
Dinner (8:00-8:30PM)1 cup carrot peas vegetable +1 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM)1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup musk melon
Lunch (2:00-2:30PM)1 cup rajma curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup parwal vegetable + 1 chapatti + salad
Thursday
Breakfast (8:00-8:30AM)1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange
Mid-Meal (11:00-11:30AM)1 cup buttermilk
Lunch (2:00-2:30PM)1 cup white chana/ fish curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup low fat milk (no sugar)
Dinner (8:00-8:30PM)1 cup cauliflower vegetable + 1 chapatti + salad
Friday
Breakfast (8:00-8:30AM)1 cup vegetable poha + 1 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup watermelon
Lunch (2:00-2:30PM)1 cup chana dal + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)1 cup tinda vegetable + 1 chapatti + salad
Saturday
Breakfast (8:00-8:30AM)1 cup low fat milk with oats + 3-4 strawberries
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup fruit salad
Dinner (8:00-8:30PM)1 cup ghia vegetable + 1 chaptti + salad
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Food Items To Limit

  1. Refined cereals: all efired cereals are made up of refined flour (maida) which increases the blood sugar levels and thus influencing obesity.
  2. Alcohol: Alcohol is the first thing your body burns before it moves on to anything else. So until your body gets rid of alcohol from your system, you won’t burn any fat.
  3. Sugar-free products: While these may be low in calories, consuming them can raise your insulin level, as they often contain unhealthy sugar alternatives.
  4. 100-calorie snacks: Cutting back on calories doesn’t mean you have to load up on junk. These make for great occasional treats but not for regular meal options.
  5. High-fiber snack bars: Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset.
  6. Whole milk: Whole milk is loaded with extra fat and cholesterol. Go for the skimmed variety to enjoy the goodness of milk without worrying about the calories.
  7. Tropical fruits: Go easy on fruits such as mangoes and ripe pineapples as they are especially high in natural sugars.
  8. Salt- loaded with sodium which increases the risk of high blood pressure.

Do’s And Dont’s

Do’s:

  1. Have food low on fat, like salads, pulses, oats, etc. and take small meals every few hours instead of three huge meals.
  2. Practice breathing exercises every day. They help in stimulating digestive power and metabolic processes keeping you physically and mentally fit and fine.
  3. Control cravings for food high in refined carbohydrates and fats like bread, dairy products, fast food and processed food.
  4. Consume more of citrus fruits like oranges and grapes as they help in dispensing fats.
  5. Include food rich in Vitamin B12 in your diet. They help in building tissues without needing you to resorting to too many fats.
  6. Avoid alcohol which is high in calories and also stimulates hunger.
  7. Make sure that you drink warm or lukewarm water mostly. It stimulates metabolism and also quenches thirst.
  8. Exercises are a must. Keep yourself physically active.
  9. Ensure adequate sleep of at least 7-8 hours for a day.
  10. Get in touch with your wants and learn to set realistic goals.

DONT’S:

  1. Do not skip your meals as they trick the body into storing more fat.
  2. Do not overeat. Even if you are eating the right food, overeating can be bad for you.
  3. Do not eat late and do not change your meal times very often.
  4. Understand that feeling fat can be about hidden feelings; don’t rush to beat yourself up.
  5. Fat feelings pass, so relax and don’t panic.
  6. Do not stress out in trying to lose weight. It will just reverse your efforts.

Food Items You Can Easily Consume

  1. Whole grains: fibre rich whole grains help in satiety and reduce glucose absorption.
  2. Avocado: While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down.
  3. Eggs: Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
  4. Beans: All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger.
  5. Yogurt: Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
  6. Salmon: Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids which helps people feel more satisfied when they were watching their calories.
  7. Fruit: Higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake though including fruit as part of a healthy diet overall is always the best strategy.
  8. Popcorn: As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Popcorn is filled with air, so you get a pretty large portion without a lot of calories.
  9. Almonds: Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer which makes it less tempting to reach for an unhealthy snack between meals.

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