Many of us think we know how we should lose weight, questioning our own discipline more than the methods espoused. But with so much conflicting advice to wade through, and the fact that every unique body responds differently to food, it is easy to see how the subject becomes much more complex than we may have initially believed. Experts abound, with many trumpeting a simple ‘calories in/ calories out’ methodology. Others suggest fasting. Another contingent is devoted to the little-and-often school of thought. Some demonize carbohydrates. Other practitioners are adamant that ditching carbs are only prohibitive when it comes to losing weight for women.
Amidst the clamor, which, even in our nominally enlightened times, tends to be targeted at women more than men, there are more helpful developments emerging. While the onus has, for many years, been on weight loss, with magazines screeching headlines about easy weight loss diet plan for women and weight loss exercises for women, there has been a shift in the last few years. We are, gradually but gratifyingly, moving away from weight loss as the main objective, and focusing instead on health and tailoring our food and caloric intake to what suits each individual body.
For anyone seeking a simple run-down on the diets available to try – without an agenda – we have rounded up some of the various options to consider, while also hammering home the message that weight loss should never be the goal on its own. Health – physical and mental – is always the most important consideration, as is the fact that each of us will respond differently to different foods.
Best Diet Plans For Weight Loss For Women
When it comes to diets, the hardest thing is often to identify the one that is going to work best for you at the outset. As this helpful article in the American publication, Every Day Health sets out, ‘between 2015 and 2018, nearly one in five adults older than 20 reported that they were following a particular eating plan on a given day, according to a recent study by the Centers for Disease Control and Prevention (CDC).’
The prevalent approach over those years was, we’re told, a low-calorie diet. And hot on the low-cal trend’s heels were diabetes management, low cab, low fat, and low cholesterol diets.
The calorie question is a hard one. Whilst few people (with exceptions) will ever be at their optimal health when consuming wildly under or over the daily recommended calorie intake, it is now acknowledged within scientific and nutritional circles that not all calories are created equal. A large avocado, for example, contains 300-odd calories – the same as an average-sized doughnut. The former, however, is easier for the body to digest and offers a myriad of health benefits. The latter is not and does not.
Every Day Health sets out several popular diets – from the mainstream Paleo and Keto to the less well-known DASH diet (which limits sodium intake) and many others in between – but its most helpful advice is, perhaps, on how to approach your choices. Writer Amy Gorin asks three questions: What can you live with in the long term? Which diet program is best for your overall health? And is the diet approach safe for you to follow?
On the first point, it is imperative to know that your new eating plan is sustainable, enjoyable, and will not cause you undue stress or anxiety (no one wants to feel that they can only consume products that are unavailable in most mainstream food outlets). On the second point, do consider whether the diet you’re undertaking will create nutritional deficiencies – and whether it is appropriate (some diets, for example, are created to address very specific health problems and needs, and are not necessarily appropriate for more general usage). And on the final point, do try to ensure that the diet you’ve chosen has been studied scientifically and properly – and that your doctor endorses your decision to follow it.
To read the full article, visit Every Day Health.
Best For A Plant-Based Lifestyle
As we’ve seen, deciding on a new health regime is a far-from-simple matter. For those following plant-based diets, that complexity is amplified, thanks to concerns around levels of nutrients, and specifically, protein, available in the diet. But if you’re looking for a weight loss diet plan for female vegetarians – or indeed vegans – the BDA (The Association of British Dieticians) provides an excellent resource and guidelines for helping to carve out a sustainable plan.
The first thing to remember is that, just because food does not contain animal products, it does not mean that it isn’t nutritious. In fact, the only nutrient that our bodies cannot derive from a plant-based diet is vitamin B12, which it is recommended that you take in the form of a supplement or in fortified food.
As they say, ‘Plant-based eating is recognized as an intervention to improve health outcomes. They could reduce your risk of type 2 diabetes, hypertension, cardiovascular disease, and some cancers and may help you manage your weight.’
However, it is important to pay attention to certain nutrients. Those who object to plant-based diets will often cite protein as one of the biggest stumbling blocks to achieving a balanced diet. In truth, you can get all you need from lentils, beans, chickpeas, seeds, nuts and nut butters, tofu, and tempeh. For those who eat eggs and dairy, those too are great sources.
Long-chain omega-3 polyunsaturated fatty acids too are important for health and, for pescatarians, can be obtained through oily fish. However, if you do not eat fish, oils such as rapeseed (usually labeled as vegetable oil), hemp, and flaxseed oil provide essential omega-3 fats.
Calcium is another nutrient to keep an eye on if you are eschewing dairy. Try fortified plant-based dairy alternatives, dried fruit, nuts, leafy green vegetables, red kidney beans, sesame seeds, tempeh, and calcium-set tofu to make up for any lack.
There are also various minerals it is important to maintain while on a vegetarian or vegan diet. For iron, plant-based sources, do include dried fruits, whole grains, nuts, green leafy vegetables, seeds, peas, beans, and lentils, and increase its availability to your body by also eating foods rich in Vitamin C.
To boost your zinc intake, try wheat germ, beans, nuts, seeds, mushrooms, and some fortified breakfast cereals and help absorption by also consuming fermented soya such as tempeh and miso.
And for iodine, try nori, wakame, and kelp, or iodine-fortified plant-based dairy alternatives.
To read the full article and find more ideas on weight loss diet plans for vegetarian women, click here.
Best For Hormone Balance - Low Carb Diet
The best diet plan for weight loss for females is, in part, more complex than the same question for men on account of our hormones, which fluctuate not only every month while we’re of child-bearing age, but also at various points in our lives, from puberty through to menopause.
Some people believe that going low carb can have a positive impact on hunger-regulating hormones, such as lepton and grehlin. But before diving straight in on the back of that, it is also worth noting that other dietitians are of the opposite view: that nutrient-rich complex and high-fiber carbohydrates are vital for hormone regulation since they stabilize blood sugar and help level out cortisol levels.
There are, however, carbs and carbs: while no foods should be demonized, white sliced bread, while not off-limits, is unlikely to be hugely nutritious to anyone. On the other hand, a rainbow of vegetables – and especially dark leafy green ones – also count as carbs, and yet can have a very positive impact on both hormonal and wider health.
If you want to get to grips with the tenets of a low-carb diet as a diet plan for weight loss for females, Healthline sets it all out very clearly. In a nutshell, as they write, it boils down to this:
‘Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils, and maybe even some tubers and non-gluten grains.
Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats, ‘diet’ and low-fat products, and highly processed foods.’
To read the full article and find out more about high protein weight loss diet plans for women, visit Healthline.
Best For Heart Health – DASH Diet
The DASH diet – or the Dietary Approaches to Stop Hypertension – is designed specifically as a healthy eating plan for those who suffer from hypertension, otherwise known as high blood pressure. The onus is on including foods that are rich in potassium, calcium, and magnesium, which help to control blood sugar. Meanwhile, it limits foods high in sodium, saturated fat, and added sugars. The good news for those with hypertension is that it has been shown to lower blood pressure within just a fortnight and can thus be deemed ‘heart healthy.
The bones of the diet are to consume six-to-eight servings of grains; four-to-five servings of vegetables; four-to-five servings of fruit; two-to-three servings of fat-free or low-fat dairy products; six one-ounce servings of lean meat or fish; and two-to-three servings of fats and oils every day. Meanwhile, each week, it is advised to limit yourself to five servings or fewer of sweets or items with added sugar, and four-to-five servings of nuts, seeds, and legumes.
To find out more, read the full article over on the Mayo Clinic.
Easiest To Follow – Mediterranean Diet
One of the more joyful diet plans for weight loss for women must surely be the Mediterranean diet. For not only does it transport you straight to sunnier climes and holiday mode, but it has real, tangible benefits for health too. Fruits, vegetables, whole grains, and heart-healthy fats are the name of the game – as, crucially, is flavor. Unusually non-prescriptive (another tick in our books), there are nevertheless a few guidelines that, if adhered to, can result in improved brain function, heart health, and regulated blood sugar levels.
The Healthline explains, ‘Researchers noted that these people [those in Italy, Greece, France, and Spain] were exceptionally healthy and had a low risk of many chronic conditions. Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted. Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.’
Whilst, of course, there is a vast variation between the national cuisines of Italy, France, Spain, and Greece, there is some commonality when it comes to ingredients – and these are the building blocks of the Mediterranean diet. In essence, do try to include and build meals around vegetables, fruits, nuts and seeds, legumes, whole grains, fish and seafood, poultry, eggs, dairy, herbs and spices, and healthy fats, such as extra virgin olive oil and avocadoes.
To find out more, read the full article over on Healthline.
Weight Loss During Pregnancy And Breastfeeding
Weight loss meal plans for nursing mothers are controversial – and with good reason. After all, after performing so a miraculous feat, the onus should be on nourishing your body to support breastfeeding and on supporting you while you navigate a seismic change in life – all on, typically, very little sleep.
However, breastfeeding alone can help women to shed some of the pounds accrued during pregnancy, not least because it aids with shrinking the uterus back to its pre-pregnancy size. It can also burn up to 500 calories a day. But it is wise to treat that merely as a guide since we are all so different and weight loss and health is determined by a confluence of factors. As Very Well Family notes, ‘while you're nursing, it's not a good idea to try to lose weight very quickly by going on a strict low-calorie diet.? Limiting the amount of food that you eat can leave your body and your breast milk lacking in important nutrients. Drastically cutting calories could also cause a drop in your breast milk supply.’
Instead, it wisely recommends focusing on eating healthy, nutritious foods, getting enough sleep (a feat easier said than done with a newborn), and starting slow. To read more, and to learn when it’s appropriate to see your doctor about post-partum weight loss, read the full article on Very Well Family.
Best Weight Loss Meal Plans For Women
One of the chief inhibitors of successful dieting is the time they consume – both mentally and in preparation. Weight loss diet plans for working women – which includes most of us, whether that work is full-time, part-time, or domestic in nature – can be hard to juggle with the rigorous demands of life. Meal plans can, then, be a good way around the problem, setting out everything you need so that the mental energy required for thinking up breakfast, lunch, and suppers for the week ahead is dispensed with.
Healthline has a very good run-down of the best diet and exercise plans for weight loss for women according to various criteria. From Noom to DASH, WW (Weight Watchers) to PlateJoy, it delineates why each one is good and who it is aimed at.
As they say, ‘While some people may enjoy structured diet programs, others might prefer plans that are a bit more flexible. Certain meal plans may also require more time and effort than others, which can be an important consideration for women who might not want to measure portion sizes or track their food intake. Be sure to avoid diets that eliminate entire food groups or are overly restrictive. Not only are these meal plans more difficult to follow long-term, but they can also make it much more difficult to get all the nutrients you need.’
To find out more, read the full article over on Healthline.
Best Meal Planning App
Do you want all of the above, but delivered straight to your phone? Then why not download your chosen weight loss diet and exercise plan for women as an app? The Spruce Eats weighs up all the available options and delivers what its editors consider the best of the best. They say, ‘There’s an app for almost any dietary need, whether you’re crunched for time to plan for meals, looking to shed some weight, or if you prefer to prepare meals in large quantities.’
Rifle through its award-winners, from Paprika toEat This Much, here.
Example 7-Day Meal Plan For Women
If you’re intrigued by the idea of meal-planning for the week ahead but are not yet ready to commit to paying for an app, there are free online resources you can use too. One of the ones we rate is Very Well Fit’s 7-day diet plan for weight loss for females. One of the aspects that makes it stand out is its conviction that successful eating plans should be individual and there is no such thing as a one-size-fits-all solution.
As they say, ‘Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan and meal planning can help keep you on track, no matter what your nutrition goal is.’
Simply input your height, weight, age, and activity level, and Very Well Fit will generate how many calories you typically burn and you can go from there.
Find out more here.
Tips For Meal Planning
Meal planning can feel daunting and like another chore to add to the to-do list. How do you know on a Sunday, for instance, what you might like to eat on Thursday? Sure, it does take some of the spontaneity out of cooking, but for many of us, that’s what the less time-pressed weekends are for. In the week, especially when trying to stick to a healthy eating regimen, it can be incredibly helpful – as well as time-saving – to have planned ahead.
But there’s no need to start without any support to help you. The Kitchen has an excellent piece that deconstructs meal planning for the uninitiated. What is it, you ask? They answer, ‘Meal planning is asking the what’s for dinner question once for the whole week, instead of every night, and then shopping for and prepping the ingredients before cooking. We believe the simplest way to approach meal planning is with three steps.’ When should I start, you ask? And, again, they answer: ‘Start on a Friday: We’re big fans of putting this practice into place over the weekend, kicking off the planning on Friday, shopping on Saturday morning (or night — fewer people in the stores), and then using an hour or so on Sunday for meal prep.’
The golden rules? In short: choose meals that bless you with leftovers. Cook recipes you know plus one new recipe. Pick recipes based on common ingredients. And, importantly, cook things you really want to eat.’
Intrigued? Find out more by reading the full article here.
Summary
Deciding on a weight loss regime is a complex business. It is vital that you do your research; ensure that the diet you’re about to embark upon is backed by scientific research; and that you choose a regimen that you will enjoy and thus be more likely to stick to. For your overall health, do also ensure that you are not cutting out vital nutrients from your diet – and understand that not all calories are created equal.
The golden rule to remember? That there is no one-size fits all approach to weight loss, and strides are being made all the time into the future of personalised nutrition – a far superior science to deciding, for example, to simply cut out all carbs based on flimsy research. Moreover, do remember that food is there to be enjoyed, to nourish our bodies, and to keep us well and fit.
September 2022
