Women are often tagged as the weaker gender; one of the prime reasons behind this is their health choices. Women often neglect their health when it comes to household chores. Undoubtedly women are a multitasker, and they do many things at times. Right from household chores to taking care of the family, they pursue their careers as well. They carry out all these responsibilities keeping their health mostly at stake without following any diet plans. For any woman knowing diet plans for women is a must.
Women are the cherishers of society; so they deserve better nutrition and care. Also, their body requirements are different from men’s. That is why they require more iron, calcium, and vitamins to compensate for the loss of menstruation, pregnancy, and excess workload. So, let them follow the diet plans for women which would not only feel them splendid and also helps them to achieve a lean yet healthy physique.
7 Nutritious Diet Plans For Women Weight Loss
Putting on extra weight not only makes females lethargic and increases the risk of other health issues. An obese body is always a welcoming host for a variety of diseases. Hence; do consider obesity as the cause of all diseases. In particular, Diabetes and heart diseases are more common; an obese female succumbs her knees to. Likewise, the fertility rate gets low with the increasing number on the weight machine.
This situation gets worsened by the psychological strain embossed by society. According to the set beauty standards of society, women are adorable only if they are in perfect ‘shape’. The stereotypic damsel must have a 24″ inches waistline. Otherwise, any attire would not look good on such a body type. Even going lively is considered as the right to lean girls only.
That is why girls put their all efforts to shed extra kilos and achieve the expected feminine look. However, in this heist, they simply forget to attain proper nutrition for their body. They become a victim to Bulimia Nervosa as well in which they carry out intentional vomiting. Ultimately, they start losing their muscle protein and feeling numb. To avoid this, women should follow a protein-rich diet plan.
1. Protein-rich Diet Sheet
According to the Dietary reference intake, a woman must use 46 mg of protein per day to remain healthy. Protein-rich diet plans for women include a variety of mouth-watering items and recipes for this. They include eggs, tofu, milk, walnuts, and red meat. All these are great sources of essential amino acids, i.e. Lysine, histidine, tryptophan, etc. Although, these are available in the form of supplements, present in any drugstore. A woman should obtain them naturally through her daily intake. This would not only boost up her energy but also let her scoop off cholesterol. Furthermore, market supplements may adversely affect the body.
2. Keto Dieting
An extremely low carb diet that utilizes the body fat reserves to provide energy to the body. Healthy fats are always reciprocal to carbohydrates. Astonishing it is, but they are 60-70% Fat diet plans for women which are as effective as a low-fat plan. It has been proven that the healthy oils not only helps in lowering blood sugar level but also diffuses ketones into the blood. This maintains blood consistency.
Ketones are a significant component for hair growth as well. So, this diet contains two boiled eggs with full cream milk as breakfast. A meat slice with a protein shake would go best for dinner. Keto diet followers manage their routine craving with protein smoothies, almonds, and sunflower seeds snacks. These snacks have multiple benefits for weight loss.
3. Refreshing Liquids Diet Plans For Women
The weight loss journey can never be an easy job for a woman. It is a hardcore road where many barriers await for a woman. Even the body does not support a sudden diet change, further resulting in the loss of water and healthy nutrients. Still, women leave no stone unturned to get the desired results.
One of the chosen and clinically approved quick weight loss methods is to switch from solid to liquid. In other words, using healthy drinks and smoothies is the best way to rock on the biomass index.
Starting with Moringa water on an empty stomach and later on, with breakfast smoothies, women spend their day with watermelon or berries shakes. To purify toxins from the body, women should include gourd juices at least thrice a weak. These liquid diet plans for women are flavored with brown rice pudding, cottage curd, and soup, whereas low-fat milk and water are mandatory.
4. Diet Plans For Women Over 50
A woman over 50 should take care of herself ten times more than a young woman cares for herself. The reason is frailty. As age increases, the body decides on the depletion of nutrients. Stooping, grey hair, and bone reckoning are some of the symptoms of frailty. Even the facial collagen decreases in number; causing wrinkles and fine lines.
At this stage, it is essential to consume healthy nutrients such as magnesium, calcium, vitamin C and B-3. However, as the assimilation process gets slow, fat is more likely to be stored under the skin. Most probably, women of 50 years or more become more prone to obesity and anemic conditions at the same time. That is why females should opt for diet plans to lose weight consciously.
Indeed, 1800 calories are enough for a female over 50 who has a moderately active routine. They should follow protein and fat enriching diet plans for women, similar to the one discussed below.
- Breakfast: One egg with brown bread+ 3 ounces dark chocolate or any low sugar fruit.
- Lunch Routine: Sesame oil fried Liver beef (4 ounces). Replace beef with grilled chicken steak on alternate day.
- Night Supper: A glass of milk + Kidney beans salad or lentils soup.
5. The 12:6 ‘Ratio’ Diet Plan
A keto diet is a form of diet that swings between fasting and eating is precisely named as Ratio diet or intermittent fasting. So-called, as the meals are obtained in ratio form. This fastens their food digestion and reduces their fat accumulation. Indeed, it is an unhealthy practice to eat a lot at one and starve at the other time.
So, females have to divide their eating hours in which they consume one portion of food at one time.
Apart from saying goodbye to beverages, carbs, etc., they also need to shift their health routine towards more fibrous and leafy diet schedules.
6. Let’s Be Vegan
What could be a better alternative to green vegetables for the consumption of fiber? Vegan diet plans for women prove healthier. Most nutritionists and diet instructors suggest including salads in the diet plan for weight loss. Vegan meal plans contain ingredients that are the best alternative reservoirs of proteins such as soya beans, oilseeds, seafood, and coco milk.
However, eating green veggies and seeds can never be enough to strengthen our vegan diet. Women have to act smart for their diet plans.
7. Eat Healthily And Be Smart
If a female sets her target to take 2200 calories per day, she needs to bring changes in her eating habits too.
It is an old saying that “What you seem to be is purely dependent upon what your food habits are”. If you are galloping a bowl of cheese fried potatoes; you are more likely to be a potato girl soon. Similarly, if females include vitamin-enriched food in their diet plan, they can achieve glowing and hydrated skin. Adding simple ingredients would be enough to get a baby-like skin.
- Three liters of detoxified water: A sedentary woman should acquire at least eight glasses of water per day. However, for a hydrated body, 3 liters of water overnight soaked with sliced cucumber and mint, would be a blessing. Cucumber is the source of magnesium; while mint is an approved blood detoxifier. Blended with these two ingredients, a bottle of pure water can become a 100% more nourishing booster for the skin and mental health.
- Seafood once a week: Seafood especially Tuna, Salmon, and prawns, come with the profound goodness of proteins, vitamin B12, and omega fatty acids. These nutrients not only help females to gain flourishing skin but also healthy long hair
- Avocado Salads: Avocados come with healthy fats. When eaten with bell peppers, tomatoes, and a handful of berries, they do wonders for a lady’s skin and health.
Also Read: Women must take care of their health, here are ten health and fitness tips for women that will help them to take care of their health.