NUTRITION
July 27th, 2021
3 mins read

Weight Loss Meal for Women: How to Create an Eating Plan to Lose Weight

Consume foods low in cards as a part of a weight loss meal for women

Follow a simple eating plan to lose weight in a healthy way rather than fads

Increase the intake of fiber and protein in your diet to boost satiety

Eating the right food at the right time forms the basic principle of weight loss. Similarly, leading an active lifestyle and following a healthy diet plan works for most people, be it women or men.  

However, women have varying nutritional requirements at different stages of their life. So, a woman’s meal plan must include all the essential nutrients needed, given her stage in life. 

Rather than fad diets, a healthy meal is one that will help you feel less hungry and bloated. You also get the added benefits enjoying clear and radiant skin and an energetic mind and body. Using the tips below for healthy meal plans for women, you can lose weight in a smart way. The idea is to combine complex carbohydrates like millets and brown rice along with legumes and vegetables that curb your hunger pangs. Read on to know more. 

Additional Read: How to Lose Weight with an Easy Indian Diet Plan

Follow the healthy weight pyramid to keep your weight in check 

A healthy weight pyramid is a tool that serves as a food guide in your weight loss journey. It ensures that you consume a well-balanced and nutritious diet. The foundation of the pyramid consists of low-calorie vegetables and fruits. High-calorie foods form the top. Eating more foods from the base of the pyramid helps in maintaining or losing weight as these have less energy density. If you plan to consume 1200 calories on a daily basis, then your meal plan should constitute about four servings of veggies and three servings each of fat and protein as a part of an effective fat loss diet plan for females. [1]

Include a low-carb diet as a part of the weight loss meal for women 

A low-carb diet means limiting starchy food, refined grains and added sugars. Research also backs the efficiency of low carb diets for short-term weight loss. [2] Apart from that, consuming low carb food helps in burning more calories thereby aiding weight loss. [3] It is ideal to restrict your carb intake to less than 26% of the total daily calorie intake. [4]

A typical low carb diet may include the following:  

  • Vegetables like spinach, carrots and cauliflower 
  • Dairy products like yoghurt, cheese, and butter 
  • Oils like coconut oil, fish, and olive oil 
  • Fruits like berries, oranges, and apples
  • Eggs, fish and chicken
  • Nuts and seeds like almonds, sunflower seeds, walnuts [5] 

Foods that are low in carbs provide additional benefits such as menstrual regularity and improved levels of hormones in women. [6]

Add high-protein foods to your eating plan to lose weight 

Many studies point to the fact that increased consumption of proteins can reduce cravings and speed up the metabolic process in the body. [7] They give you a feeling of fullness and are an effective solution for losing weight. A healthy diet plan for women should include protein-rich foods like eggs, seafood, dairy products, meat, and legumes.

Increase your dietary fiber intake and reduce your calories 

Another tried and tested approach for losing weight is by increasing your fiber intake. Fiber makes you feel less hungry by keeping your tummy full. Fiber-packed foods include nuts, seeds, legumes, whole grains and many vegetables and fruits. Facts suggest that increasing your fiber intake to 14 g per day can result in effective weight loss. [8]

healthy diet habits

Weight loss tips for women 

Following a healthy and nutritious diet can definitely help in weight loss. However, you may need to practice these simple tips to ensure your lost weight does not rebound.  

  • Eat smaller meals at regular intervals. [9] If there is a long gap between meals, you may tend to eat more than the usual intake.  
  • Keep yourself well hydrated by drinking at least 2 liters of water. Proper water intake aids in digestion and helps in flushing out harmful toxins from the body.  
  • Don’t miss out on regular exercise. Exercising helps in shedding those extra kilos while providing agility and flexibility to the body.

All in all, ensure that your diet is well-balanced, containing both macro and micronutrients in proper proportions. Apart from following healthy meal plans, bring about healthy changes in your lifestyle with proper exercise. If you require customized help regarding a weight loss meal for women, connect with eminent nutritionists and dieticians on Bajaj Finserv Health.

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