Best Diet Plans For Women || Beginner Diet Plan For Weight Loss for Female || Weight Loss Diet Chart for Female.

Your Roadmap to a Healthier u

Introduction:

Best Diet Plans For Women. Beginner Diet Plan For Weight Loss for Female. Weight Loss Diet Chart for Female. All right my friends Welcome. My Name is Amna. I'm so excited for today's blog because we're gonna deep dive into the best weight loss diet plan for women for you. As a busy working women if you're a woman out there who wants to lose weight and you've been frustrated with restrictive diets you want to figure out exactly what to eat..

We're going to cover all of the best weight loss foods I'm going to show you some exact meals. Quite frankly little tips like don't eat sugar stop doing this like those don't work.  You really are here for the specific solution so my promise is when you stick with me in this blog you see all the way through you're gonna have actionable ideas this week on meals to make foods to buy how to make this stuff simple sustainable and affordable for you and your family know you're gonna learn a ton. So get out your pen and paper take some notes and let's dive on in..

 Weight loss diet and Diet Plan:

The best weight loss diet and diet plan for women what we need to do is really start to talk about a couple things:

 One the foods:  which foods you should be eating. 

 number two:   when you should be eating these foods. 

 number three:  what are the portion rules that we should follow so we can control our calories.

So the first thing before we get into all that i need to say this as the foundational guiding principle of this entire blog. If your weight loss diet plan is not simple and sustainable it's not an option for you. There are so many ways you can lose weight you can basically eat no calories go on a fasting cut out all carbs and you will drop weight but will you keep that weight off and are you building the habits along the way that's going to help you stay on a sustainable path.

We're going to give you in this blog and quite frankly we do not like restricted diets of the fit women. While losing weight we believe that's really important so to get into this what i want to talk about is to help you think about food in four main categories:

   Proteins, healthy carbs, healthy fats, and veggies.

These are the four categories of foods that we need to figure out what are your main foods in each of these categories and how do we start to combine these to perfect weight loss meals. So let's look at proteins I have a variety of different protein sources here. 

I have things like grass-fed, ground beef I have things like tin sardines as some of the meals I'm going to show you we have vegetarian options.

We have a chickpea based burger here we have pasture-raised eggs we have some plant-based protein powder nuts and seeds so there's lots of good options on the proteins and I want you to think right now of this list of protein that we have here:

I want you to identify these proteins that you love because what we're going to do in the next steps is we're going to prepare these things in bulk so you have them throughout the week so what are your go-to proteins..

 Next category we need to define is Carbs:

 

What are your go-to crops when it comes to weight loss carbs are not the enemy the wrong kinds of carbs. Crap sugars processed carbs are not good for you we want to cut those out but that does not mean you have to remove carbs entirely from your diet you can lose weight while still eating carbs so we have some great options here right we have sweet potatoes, we have some organic strawberries I've made some brown rice in bulk we have different nut seeds we even have bread a sprouted Ezekiel bread it's organic it's amazing it can totally work in your diet.

We are going to explain the portion rules in just a bit but what are some of your go-to carbs that you love .Again we get your mind jogging on some options between whether they're fruits different kinds of sprouted grains potentially..

Healthy Fat:

You know things you're going to cook in bulk for you and your family here are some great options we also want to define what our healthy fats are and healthy fats are amazing because they keep us full they reduce inflammation they help our bodies burn fat in some cases now I have a couple healthy fat sources here I really love nuts and seeds so I have some nuts and seeds and extra virgin olive oil avocados over here even some of the healthy fats and pasture-raised eggs and once you start thinking about what are your three go-to healthy fats..

What are healthy fats you really enjoy?

Is it cooking with some olive oil? Is it the avocado? Is it macadamia nuts or almonds. These are really things we need to really get to find and clear on and then the final category are veggies what are some green veggies that you absolutely love for me broccoli I love other kinds of things like zucchinis I love my avocado I love spring mix and salad mix I love sautéing some kale and swiss chard. We need to define what your three go-to veggies are. and again here are some options on the side of some of the best healthiest foods and I hope you're really going through this video and writing these things down because that's going to make this very actionable.

Perfect Plates:

Defining how do we create a meal that is perfectly portioned for weight loss because ultimately weight loss as a byproduct needs to have you burning more calories than you're consuming every day that means we're getting your body more active and we're scaling back on the amount of food you're eating and we're increasing the quality of the food that you're eating and so you could go out there and certainly count calories but we found a way that's a lot more simple it's called building what we call perfect plates and here's a picture of what a perfect plate looks like and it's very simple half of your plate is filled with any of those go-to veggies you love a quarter is filled with some of your go-to proteins a quarter of some healthy carbs and you have some healthy fats sprinkled on in there this is the perfect plate.

Framework and it is foundational if you make plates two to three times per day that look like this you will start losing weight period because you're getting the fiber the healthy proteins the carbs it's portion control and you don't need to count the calories we have built thousands and i literally mean thousands of different kinds of perfect plates over at the fit other project. 

 Most perfect plates have anywhere from 350 to at most around 600 calories so let's say you're an average woman out there looking to lose weight you might want to be on a target of eating somewhere around 2000 to 2500 calories per day if you have three perfect plates per day and each 600 calories you're already under the 2000 calories per day mark you're going to be losing weight so I just want to show you that this perfect plate strategy is a way that you can lose weight without actually counting the calories because you're eating high quality go-to foods in the right portions. 

In fact here are two perfect plates:

            1.  First one is an omnivore perfect plate so it's not strictly vegetarian but here we got a bunch of greens i got some zucchini i got some avocado and I have a mix here with some healthy fats we have some olive oil mixed in with the black beans and obviously we have a pasture-raised organic chicken breast so this is simple right i baked a bunch of chicken in bulk I took some salsa some olive oil and a little bit of the black beans and i mixed that in I cut up an avocado and I had some zucchini on the side so this fits our perfect plate meal and this took me literally after I prepared it.

          2. Your diet right now this is a vegetarian perfect plate it has a bunch of spring mix with a little bit of extra virgin olive oil we have a chickpea based burger we have a little bit of black rice and a bunch of hummus for some healthy fats another perfect plate right. We got the protein the carbs the veggies and we're spicing it up with the healthy fats from the hummus.

Meal Timing Schedule:

These can be simple it doesn't need to be some elaborate thing in fact some of your go-to proteins if you're like man you know I'm on the go all the time I'm working I'm busy you can get a tin of sardines or a tin of wild canned salmon and you could put that on the side with some nuts and seeds or a salad these perfect plates are very easy to make and they're the foundation so 

That almost begs the question right once we know:

What our go-to foods are once? 

We know how to build perfect plates when should I be eating food and what's your meal timing schedule and not enough people talk about this there are so many different kinds of meal timing schedules at work. 

I'm going to give you two examples as like the prime main 

Ones that we see women be successful on but the main thing is we're going through these two schedule setups is which one do you think is going to work best for you we want to find a meal timing schedule setup that fits your life so if you're a person who loves breakfast you should probably be having a meal timing.

Setup schedule:   

Setup Schedule that includes some kind of breakfast if you're not hungry in the morning you can do something like intermittent fasting that we're going to show you so;

 The first meal timing setup schedule:  that works really well for a lot of women we call it the four by four meal plan and what that means is you're gonna be making a perfect plate roughly every four hours so that's four meals per day every four hours so breakfast perfect plate sometime around eight lunch at noon a mini meal snack around three and then another perfect plate for dinner around seven or eight so again eight noon three seven thirty eight so it's not perfectly four hours but you get the idea this works really well because each perfect plate keeps you full gives your body the nutrients it needs super enjoyable and you don't need to be packing six small meals per day and lugging around coolers and gallons of water. 

To lose weight it's totally not necessary so this is a really good meal timing schedule and maybe it'll work for you what we like to do in the morning for women who are super busy and on the go is make that first perfect plate a shake actually you don't even need to make anything in the morning you throw some quality protein powder with some chia seeds some hemp seeds some organic almond milk in here and you can make a shake that's amazing that's only going to be like 350 calories help your body burn fat keep you full until lunch and it takes like 10 minutes to make so if you're a woman on the go. 

Time Schedule:

• Breakfast Schedule:   So the first meal timing setup we have 4x4 if you are not a breakfast person or you enjoy intermittent fasting it's another great way to do it what we're basically going to do is just remove that first meal skip it skip that breakfast skip that shake we're going to start our first meal at around noon then we're going to have snack around 3:30 and we're gonna have dinner around seven or eight and that is also very beneficial and effective for weight loss so to recap what we covered so far in step number one we defined your go-to healthy foods that you love in the categories of proteins healthy carbs healthy fats and veggies. 

• Step number two we looked at the perfect plate structure which is the simple way to control your portions and calories by doing half of your plate is veggies a quarter protein a quarter healthy carbs and the fats are sprinkled in. 
• Step number three we looked at your meal timing setup and you were really gonna look at whether you're gonna be more of a four by four type of scheduled person and more intermittent fasting now.  we're gonna get into some of the more nuanced.

We're gonna get into some of the more nuanced finer topics because that stuff is the foundation of the best weight loss diet plan for women we also need to talk about hydration because yes foods and timing is important we got to make sure that we're getting the right fluids in your body that are keeping you energized helping all those metabolic processes water and hydration is super important:

Water Intake: 

1. So the first thing we need to do is define what your water intake is and we take your body weight in pounds and we divide that by two and then we add 32 to that number so let's say you're 200 pounds we divide that by two that's a hundred and then we add 32 that's 132 that's the number of ounces of water and it's slightly over a gallon for a 200 pound woman and this is a lot of water when we're trying to lose weight we want to intentionally drink more water than we even think we need why first off water helps us stay full when our stomach has water in it we don't we're not as hungry all the time the worst thing that can happen when you're on a diet is you're starving and then you have cravings and you're going to fall off track that's not what you want so water helps. 

Tips for Success:

1.Stay Dehydrated: 

Water just helps you feel energetic a lot of women who experience headaches and energy dips are actually just dehydrated during the day so we're going to fix that and the first thing we're going to do on one amazing weight loss and health habit is first thing in the morning when you wake up we're going to get you around 20 to 32 ounces of water so I like to get a nice a jar like this and get around a pinch of some pink Himalayan sea salt and i want you to drink around 20 to 32 ounces of water first thing in the morning because you've been dehydrated while you're sleeping throughout the night and your body needs the water to kick-start everything.

2. Portion Control:

Be mindful of portion sizes to avoid overeating, even with healthy food.

3. Regular Exercise:

Combine this diet chart with a consistent exercise routine that includes both cardio and strength training.

4. Sleep Well:

Quality sleep is crucial for weight loss and overall health. You must take a nap at-least 7-8 hours

5. Counsel an Expert:

 Prior to beginning any eating regimen plan, it's wise to talk with a medical care proficient or an enrolled dietitian to guarantee it's protected and reasonable for your singular necessities.

Conclusion:

In 2023, focus on your wellbeing and prosperity with this diet outline for female weight reduction. Recollect that supportable weight reduction requires some investment, and consistency is vital. Make little, feasible changes, and you'll be headed to a better you in a matter of moments. Best of luck!