As I grew up, I always heard my older sisters being on diet something I enjoyed because they always passed to me their piece of pizza, sodas and I knew throughout that week there was no competition with them on food. Didn’t know it would come back to me and I also forego my favourites for a good body. That’s what I hate about being on diet it’s that sacrifice, commitment and behaving ‘mature’ which means no snacking no candy and a lot more. But I was tired of starving myself and missing out important meals and I researched weight loss diet plans for women which couldn’t hurt me. With the information I got, I could also be a preacher and help women with diet planning for weight loss that wouldn’t hurt them.
Which diet is best for fat loss?
Diet planning for weight loss? Think before you starting choosing foods or making meal arrangements. When planning the best diet plan for weight loss, a lot should be considered. From the nutrients found in the food put together, the quantity, varieties and calories found in the food. It should be able to serve its purpose of weight loss yet satisfying to the body. I would say a perfect diet plan should consist of delicious food which won’t make eating a nightmare.
In short, the best diet planning for weight loss should be low calorie oriented, satisfying and should cover all the major meals of the day. Here is a detailed look at how the best diet plan should be like.
1. The perfect weight loss diet plan should consist of a balanced diet.
This is a meal consisting of different foods and with adequate amounts of food nutrients necessary for a healthy life. And so as you make a diet plan, consider including different kinds of foods which contain proteins, carbohydrates and vitamins. This means including protein sources ( meat, eggs, beans, peas, pork, fish), carbohydrate sources (oats, buckwheat, sweet potatoes), fruits (mangoes, pineapple, kiwi, apples) and vegetables (spinach, carrots, kale, cabbage)
2. A good diet plan shouldn’t have a nutrients deficit.
Nutrients deficiency is very harmful to your body and may cause serious disorders or diseases. And so, your diet plan shouldn’t be eliminating any food nutrient like proteins, carbohydrates or vitamins. However much we may want to limit fat accumulation never take away the fat-causing foods rather choose those foods with low-fat content.
3. It should be able to cover all the major important meals of the day.
If you are being told to skip a meal like breakfast in a diet plan, just drop it because it’s fake. For a perfect diet plan, all the three major meals of the day should be included and they are breakfast lunch and supper.
4. A perfect diet plan should consider snacking.
Snacking may be inevitable in plenty of situations. Whether we are hungry, bored or watching something, a snack can come along and a diet plan that doesn’ t include snacks may be a boring one and difficult to commit to. And so the diet plan should include low calorie but healthy and satisfying snacks to help you move along.
5. A good diet plan should be low of highly processed foods
These highly processed foods carry a lot of calories and sugars which will make losing weight difficult. Some of the examples are chocolate, fruit snacks, pizza and ice cream. They are high in unhealthy salts, sugars and refined salts yet low in proteins fibre and important vitamins.
6. It should be affordable.
Choose a diet plan with foods that you can afford. Don’t spend a very large amount of money in making a perfect diet plan and you end up not paying bills or with no savings. MAke one that will not stress you yet effective.
7. It should favour you.
The internet provides plenty of diet plans some of which of people above or below in your weight group. This may affect you either way. If it’s for people below your weight group, it may not be effective . And for people above your weight group, it may be a hard diet plan since its made for heavier people. So choose wisely a weight loss diet plan that is within your weight range. And also, people have got different allergies and complications related to some food. Don’t fall victim to your own making, choose foods that comfortably favour your body and mindset.
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Best foods for a diet plan.
As mentioned earlier, a good diet plan should have a balanced diet if its to be effective for weight loss. And the foods have to be chosen wisely to meet the body nutrition requirements yet staying within the calorie target for weight loss.
Healthy Carbohydrates sources.
Carbohydrates or ‘carbs’ are very essential in a diet as they are the energy-giving foods and they should not miss in a healthy diet. They are split into three categories which are
The healthy carbohydrate sources are those which are whole and not refined. Whole carbs are unprocessed and they have that natural fibre in them whereas refined carbs are stripped off the healthy natural fibres through processing.
When you think of healthy carbs, I would recommend you go for whole grains and examples are;
- Brown rice.
Some foods are very high in carbohydrates and they should be avoided. They include; pasta, French fries, cereal, beer, sweetened yoghurt, white rice.
Reasons why you should choose the whole carbs
- Whole carbs contain fibre which fibre reduces the risk of heart disease, diabetes, and constipation.
- The presence of fibre in whole carb foods will add bulk to the food and will make you feel satisfied for a longer period of time which will help you avoid overeating.
Many protein sources may carry more calories than you actually need that’s why lean protein is a substitute. For people looking for the best weight loss plans for women should alternate proteins with lean protein sources. Lean proteins will make you hit your nutritional needs yet they are low in calories. With plenty of health benefits linked to proteins, it shouldn’t be excluded from a meal. Proteins repair and build body tissues, muscle building and cell maintenance.
Examples of lean protein sources.
- Plain Greek yoghurt,
- beans and peas
- Lite tofu
- White poultry meat
- Egg white
- Lean beef
- White fleshed fish
- Low-fat milk
They are packed with plenty of healthy vitamins, fibre and other nutrients. And so they must be included in a diet plan to curb nutrient deficiency. But not every fruit will aid in weight loss because some are packed with high calories. That’s why I piled up this list of healthy fruits which are rich in fibre, nutritious yet low in calories. The fibre in these fruits helps to avoid overeating since fibre takes longer to be digested and makes the person feel full. The feeling of fullness will make people avoid overeating which might have added calories on their diets.
Examples of fruits for a weight loss diet plan
- Passion fruit
To get the best out of these fruits, they should be eaten whole and not in juice form. They can be eaten before the main meal or substituted for a snack. Since they are low in calories yet satisfying, they should be included in a diet plan.
As we grew up, we were always told to eat our vegetables by our moms it seemed a punishment. I just wish I knew the benefits of them back then, then I wouldn’t have always given them to ‘Ninja@ (the family dog). Now I know why he lived that long. Its because with plenty of nutrients in the leafy greens, they shouldn’t miss in your diet plan. They have a lot of minerals, vitamins and fibre yet they have a low-calorie count. Examples of leafy greens are;
- Romaine lettuce
- Beet green
Hydration is a major key to weight loss and so water may be the best way to get hydrated since its calorie-free. Water is linked to many health benefits and weight loss is among. Taking a glass of water minutes before eating will make you eat less thus consuming fewer calories. More so, taking water throughout the day will make you feel satisfied which will help you avoid overeating and snacking.
Foods to avoid while on a weight loss diet.
Some foods if included in your weight loss diet plans for women may just make things worse since they are filled with lots of calories, sugars or fats. Below are some of the foods you should try to avoid while on diet. If you cant avoid them try to take very few portions of them.
- White pasta
- White rice
- French fries
- Pastries. (cakes, muffins and most baked products)
- Sugary juices
- Highly processed foods.
- Candy and sweets.
- Ice cream
- Foods with refined sugars.
- Alcohol especially beers.
- Highly fried foods
Here is a detailed look at the foods to avoid while on a weight loss diet
Bottom line, in making a diet plan that will help you lose weight consider all the factors above and stay safe living a healthy life. Combined with exercise and a proper diet plan, you will achieve weight loss very fast. And if you know of someone who should read on this article, feel free to share it with her.