Healthy Diet Plan For Women Weight Loss has a complete food list and exercise plans which will help you lose weight, trim your body and boost your confidence.
This healthy diet plan for women weight loss and fitness blog will encourage you to start eating healthy, which means eating a variety of nutritious foods that help you meet your body’s daily nutritional needs
Dieting is difficult, but eating right can help you lose weight and keep it off. The healthiest approach to eating is more often than not a sensible and sustainable diet plan with adequate exercise, regular activity, and adequate sleep. This healthy diet plan for women weight loss gives you everything you need to start losing weight today!
Healthy Diet Plan For Women Weight Loss
The decision to lose weight is and should be a personal one. But if you’re hoping to see the number on your scale drop, it’s understandable that you’ll want to choose an effective diet plan that will help you get there. Of course, what worked for your bestie’s cousin may not be the right fit for you. Still, the best diets for weight loss have a few themes in common.
“Most any diet that restricts calories or gives structure to food intake can lead to weight loss,” says Sonya Angelone, RD, a spokeswoman for the U.S. Academy of Nutrition and Dietetics. But she also points out that just because a diet can help you lose weight doesn’t mean it’s good for keeping it off or building a healthy lifestyle that prevents you from gaining it back.
“A good diet for long-term weight loss is one that puts structure around food and eating but allows flexibility for preferences and likes and dislikes, is nutritionally healthy, and includes mindful eating techniques and behavior modification strategies,” Angelone explains. Keri Gans, RD, the author of The Small Change Diet, agrees and adds, “The diet should be sustainable for long-term and not be a quick fix.”
And, of course, you want to make sure you’re eating well—not just less. “It’s really important to still make sure that you’re getting adequate nutrition,” says Jessica Cording, RD, the author of The Little Book of Game-Changers. That means making sure that you’re getting your recommended daily intake of vitamins, minerals, protein, fat, and “covering your bases, nutritionally-speaking,” she notes. “It’s easy to become overly focused on calories, but good, sustainable weight loss is much more than that.”
When picking a diet that can do all of the above for you, you’ll need to consider factors like your personal tastes, lifestyle, whether you have free time for habits like cooking and meal prepping, and how likely you are to stick with an eating plan. Once you know your needs, you can narrow down your options to pick the right diet for you.
Ready to try out a new diet for weight loss? Nutritionists say these are some of the best ones out there.
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- Flexitarian Diet
A big appeal of the flexitarian diet is that it’s…flexible and doesn’t involve counting calories. It encourages a mostly plant-based diet while allowing you to have meat when the mood strikes. “The flexitarian diet includes all food groups, while at the same time encouraging more plant-based meals which in many instances are lower in calories,” Gans says. “You should not feel deprived on this plan.”
There’s no real calorie limitation on this diet, although the book, The Flexitarian Diet, recommends that you aim for 1,500 calories a day.
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How it helps you lose weight: Focusing on having more veggies, fruits, and plants in general should naturally help you consume fewer calories, Cording says. And the lower your calories intake, the more weight you’ll lose. There’s also data to back this up: One review found that followers of the flexitarian diet had lower BMIs than people who ate meat more often.
- Volumetrics Diet
Volumetrics works just as it sounds—it focuses on the volume, or quantity, of foods, while encouraging you to eat nutrient-dense foods. The idea is to make sure you get full on foods that are high in fiber and water like fruits and veggies. So, you go by satiety cues, not the number of calories in your meals. “It emphasizes lower-calorie foods and healthy portion sizes,” Angelone says. “This diet also includes regular meals and snacks, so you don’t go hungry.”
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How it helps you lose weight: “Focusing on healthy foods that will fill you up should help you consume less calories that will lead to weight loss,” Gans says. One study concluded this is definitely a good method to try: There was a clear connection between eating low-calorie, nutrient-dense diets and weight loss.
- WW (Formerly Weight Watchers)
WW has been around for ages, and the company has gotten a lot of props for its points-based approach to foods. You get a certain number of points each day and strive to eat foods that stick within that. “It’s more of a lifestyle approach,” Cording says. “They do a wonderful job in educating people on portion sizes and how to budget their food.”
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- The program also offers in-person and virtual meetings for you to share your journey with others in the WW community. You can also sign up for live coaching.
How it helps you lose weight: The accountability is helpful for losing weight, Gans says. “For some people, keeping track of their foods with a personal points program keeps them accountable and more likely to keep up with the diet,” she points out. Research has also backed up the diet’s effectiveness for weight loss. One study found that people were much more likely to lose 10 percent of their body weight over six months on WW than those who were not using the program.
- Keto Diet
The keto diet is high in fat, moderate in protein, and low in carbs. By restricting your carb intake to less than 50 grams a day, this eating plan helps trigger ketosis, the process by which your body burns fat instead of carbs for energy. “People who lose weight on the keto diet are eliminating so many foods they were eating before and, by default, consume less calories,” Gans explains.
A person should plan their meals according to their requirements. They should consider:
how much weight they need to lose
their activity levels
any dietary requirements for health conditions
any personal, cultural, or religious dietary requirements
how much available time they have for food preparation and shopping
their level of cooking expertise and the difficulty of recipes
whether the meal plan needs to include other members of the household
Online resources are available that can help a person plan their meals. However, each plan’s nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.
The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.
7-day weight loss meal plans with grocery list
The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.
A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.
Day Breakfast Lunch Dinner Snacks
1 scrambled egg with spinach and tomato tuna salad with lettuce, cucumber, and tomato bean chili with cauliflower ‘rice’ apple slices and peanut butter
2 oatmeal with blueberries, milk, and seeds hummus and vegetable wrap sesame salmon, purple sprouting broccoli, and sweet potato mash tangerine and cashew nuts
3 mashed avocado and a fried egg on a slice of rye toast broccoli quinoa and toasted almonds chicken stir fry and soba noodles blueberries and coconut yogurt
4 smoothie made with protein powder, berries, and oat milk chicken salad with lettuce and corn roasted Mediterranean vegetables, puy lentils, and tahini dressing whole grain rice cake with nut butter
5 buckwheat pancakes with raspberries and Greek yogurt vegetable soup with two oatcakes fish tacos with slaw boiled egg with pita slices
6 apple slices with peanut butter minted pea and feta omelet baked sweet potato, chicken breast, greens cocoa protein ball
7 breakfast muffin with eggs and vegetables crispy tofu bowl lentil Bolognese with zucchini noodles carrot sticks and hummus
Grocery list
A weight-loss diet plan can often begin in the grocery store.
Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.
A person can consider the following tips:
Creating a meal plan for the week ahead featuring healthy meals and basing a grocery list only on what those meals need. Then, committing to purchase only what is on the list to avoid choosing unhealthy snacks.
Visualizing the store layout beforehand and avoiding the ice cream and candy aisles to reduce temptation.
Reducing trips to the grocery store by stocking up on healthy items that are easy to store, such as lentils, oatmeal, quinoa, and rice.
Ordering groceries for collection to avoid temptation when walking past the baked goods aisle.
Healthy additions to add to any grocery list include:
canned or dried beans and lentils
grains, such as brown rice and quinoa
fresh and frozen fruits and vegetables
fish and lean meats, including turkey
eggs
yogurt
oatmeal
Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.
Weight loss and meal plans for vegetarians and vegans
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
soy
nuts
beans
whole grains
Vegan meal plan
Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.
Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.
Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.
The following provides an example of a 1-day vegan meal plan.
Breakfast Lunch Dinner Snack
oatmeal with one-quarter cup of cooked rolled oats, a half cup of sliced banana, one-quarter cup of peanut butter, and soy or almond milk grain bowl with 1 cup of quinoa and 1 cup of mixed vegetables including chick peas, Brussels sprouts, and broccoli sweet potato tacos with avocado, onion, and tomato hummus with carrot and celery sticks
Vegetarian meal plan
Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.
ResearchTrusted Source shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.
The below meal plan provides an example of what one day following a vegetarian diet might encompass.
Breakfast Lunch Dinner Snack
2 hard-boiled eggs with a dash of hot sauce and salt kale salad with raisins, chickpeas, walnuts, and roasted sweet potatoes black bean burgers with avocado and roasted Brussels sprouts on the side plain yogurt with granola
Learn more about vegan and vegetarian diets here.
Weight loss meal plan for people with diabetes
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
Diabetes meal plan
For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.
It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.
Below is an example of what one day following a diabetes meal plan might entail.
Breakfast Lunch Dinner Snack
2-egg omelet with vegetables (spinach, mushrooms, bell pepper, avocado), and 1 cup blueberries on the side sandwich: 2 regular slices high fiber whole grain bread, 2 oz canned tuna in water mixed with 1 tbsp lemon juice, and 1 mashed avocado 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey 15–20 baby carrots with 2 tbsp plain hummus
Heart-healthy weight loss and meal plan
Dietary choices can contributeTrusted Source to obesity and type 2 diabetes, which can increase person’s risk of cardiovascular disease.
A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.
Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. ResearchTrusted Source shows all of these diets can help prevent cardiovascular disease.
Below are some meal options for a heart-healthy diet.
Heart-healthy meal plan
Breakfast Lunch Dinner Snack
mixed fruit parfait (cantaloupe, strawberries, blueberries, kiwi) with a side of whole grain toast 1 cup whole grain pasta with mixed vegetables (tomato, onion, kale) cooked in a skillet with 1 tbsp lemon and olive oil 2 oz serving of salmon, with a side of green beans 1 cup of mixed nuts — almonds, walnuts, and cashews
Approaches for other groups
Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.
A 2017 systematic reviewTrusted Source investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:
a calorie-restricted diet
physical activity advice
an activity and behavior-change program
However, while this review looked specifically at strategies for males, these approaches work for females too.
The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.
Weight loss during pregnancy and breastfeeding
Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.
Weight loss and menopause
People going through menopause may find it more challenging to lose weight. A 2019 studyTrusted Source found that fat mass and body weight tend to increase during the menopause transition.
The study found that the women had an average fat mass increase from 1–1.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.
Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:
vitamin D
calcium
vitamin K
magnesium
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How many calories to lose weight?
According to the National Heart, Lung and Blood Institute (NHLBI)Trusted Source, to lose weight successfully and safely, people should aim to lose 1–2 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 500–1,000 calories per day.
However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.
Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.
People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a person’s metabolism.
For example, high GI foods could have detrimental effects on a person’s weight loss goals. According to a 2014 randomized controlled trialTrusted Source, these foods could cause:
spikes in blood glucose levels and insulin levels
cravings for high carbohydrate foods
increased fat storage
Some examples of high GI foods include:
sugary foods
sugary soft drinks
white bread
white rice
potatoes
In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.
A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 40–60 years found that a combined diet and exercise approach showed the best results.
What the research says
A 2018 reviewTrusted Source examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.
The same review emphasizes the importance of the following approaches for weight loss:
avoiding added sugars
limiting processed foods
consuming whole grain products
eating more fruit and vegetables
Other weight loss tips
Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:
being aware of portion size and the ratios of different macronutrients
including protein and fiber in every meal
exploring new herbs and spices to add variety to meals and reducing the need for extra sugar, salt, and fat
batch-cooking healthy meals for the freezer
avoiding long periods without food to reduce cravings for unhealthy snacks
maintaining hydration to reduce cravings for sugary drinks
performing 30 minutesTrusted Source of moderate-intensity physical activity on most or all days of the week
partnering with a diet and exercise buddy
using weighing scales no more than once a week at a consistent time of the day
Summary
Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.
Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.
A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals.
Last medically reviewed on March 29, 2022
DiabetesNutrition / DietObesity / Weight Loss / FitnessVegan / Vegetarian
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Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Louisa Richards — Updated on March 29, 2022
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What are the best foods for weight loss?
Eggs
Oatmeal
Pulses
Nuts
Avocados
Berries
Cruciferous vegetables
Choosing foods for weight loss
Weight loss tips
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Research by scientists has revealed that some foods may have an impact on appetite. These could be beneficial for weight loss when incorporated into a healthful diet and lifestyle. Read on to learn more about seven foods that may be helpful for weight loss.
Eggs and avocado, which are healthy foods for weight loss
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People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management.
One studyTrusted Source found that some foods — including fruits, vegetables, nuts, whole grains, and yogurt — were connected with weight loss.
In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain.
Based on these findings, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds.
Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program.
- Eggs
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss.
In a small studyTrusted Source of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction.
They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone.
They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.
Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.
After breakfast, the egg group also had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.
- Oatmeal
Starting the day with a bowl of oatmeal could also result in a lower number on the scales.
A studyTrusted Source involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to an oat-based ready-to-eat breakfast cereal.
After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.
Oatmeal is available for purchase online.
- Beans, chickpeas, lentils, and peas
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content.
Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss.
Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
For more science-backed resources on nutrition, visit our dedicated hub.
- Nuts
A studyTrusted Source involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.
Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
Weight regain is often a concern for individuals after they have lost weight.
In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.
Nuts are available for purchase online.
- Avocados
Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.
A studyTrusted Source of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.
- Berries
Fiber has been linked with weight management, and berries tend to be some of the highest-fiber fruits.
One cup of raspberries or blackberries provides 8 g of fiber. Berries can be added to many foods, such as oatmeal, yogurt, or salads.
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- Cruciferous vegetables
Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss.
One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value for fiber.
Choosing foods for weight loss
Instead of fried foods, people should choose foods that have been baked, broiled, or grilled. Lean proteins, including beans, chicken, eggs, fish, and turkey are good alternatives to high-fat meats.
When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.
Sugar-sweetened beverages can provide a significant amount of calories but do not result in the same sense of fullness as solid foods. Choose calorie-free beverages instead of juice and soda, such as water or unsweetened tea.
Other useful weight loss tips
Exercise is a key part of weight loss. The American College of Sports Medicine recommend adults get 150 minutes of moderate intensity exercise per week, which equals 30 minutes 5 days a week. People should speak with a doctor before starting a new workout routine.
Concentrate on making healthful changes instead of concentrating only on the number on the scales. Mini goals may feel less overwhelming than one large goal.
Avoid labeling foods as “good” and “bad.” Forbidden foods can lead to cravings and then guilt when those foods are eaten. Choose nutritious foods most of the time and enjoy treats in moderation.
Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices.
Planning meals ahead of time can help ensure healthful choices are available, especially since many restaurant meals tend to be higher in calories, fat, and salt.
Enlist friends and family members to help support health goals and behavior changes.
Consult a registered dietitian who is a food and nutrition expert and can provide individualized information to help with weight loss.
Work on getting adequate sleep and managing stress levels in addition to choosing healthful foods and staying active, as sleep and stress affect health.