Female Weight Loss Diet: Is There Such a Thing?

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 11-Jan-2023Read Time : 6 minutes
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Female weight loss diet

Are you tired of following the latest and trending diet plans without any results? You’re not alone. Most people, especially women, fail to see a difference with the generic diet plans that claim to work wonders for weight loss. But why is this so? Do men and women lose weight differently? Is there a specific female weight loss diet plan that can give you better results? Keep on reading to find out!

 

Contents:

  • How Does Diet Impact Weight Loss?
  • Do Men and Women Lose Weight Differently?
  • Foods Included in the Female Weight Loss Diet Plan
  • Female Weight Loss Diet Chart
  • Foods to Avoid for Female Weight Loss 
  • Don’t Have Time To Read? 
  • FAQs

 

How Does Diet Impact Weight Loss?

The food you eat can influence your energy level and your body weight. The more the calorie content in a food, the more energy it provides to your body. The calorie is a measure of how much energy a food can provide to your body.

 

If you regularly consume excessive amounts of calories than you burn, your body stores it in the form of glycogen and fat which results in weight gain. You can rectify this by having a structured diet plan for weight loss that can assist you in keeping track of the number of calories you are consuming with each meal, which is important for weight loss.

 

Do Men and Women Lose Weight Differently?

Yes, men and women lose weight differently. The fat distribution in their body mainly depends on the hormones they possess. Men experience weight gain and fat buildup around their abdomens. The hormone testosterone in men leads to the development of more lean muscle mass and have relatively low fat mass. 

 

In the case of women, they contain less lean muscle and more fat mass around their hips due to the hormone oestrogenPostmenopausal women may begin to gain weight around their abdomen due to a decline in oestrogen levels.

 

Due to more lean muscles, men tend to burn more calories, even when resting. In order to prevent excess loss of muscle, men need to consume a higher amount of calories than women and perform strength training.

 

In this way, men and women lose weight differently and also the intake of calories required is not the same for both.

 

Foods to Include in the Female Weight Loss Diet Plan

Managing your body weight is a balancing act that depends on the kind and quantity of food you eat. Having a structured diet plan can help you keep track of the calories and macronutrients you are consuming.

 

So which foods can be included in the female weight loss diet? Here are a few food groups that are a must eat:

 

Whole Grains

Whole grains are rich in fibre and complex carbohydrates. These fibre-rich foods release glucose (sugar) more slowly, as they take longer to digest and get absorbed into your bloodstream. 

 

However, whole grains should be consumed moderately, considering the portion size of the food and its effect on blood sugar levels, as they have a high carb content. 

 

Few healthy whole grains to include in your diet include:

 

Pulses and Legumes

Incorporating pulses and legumes in your diet is a great way to prevent weight gain. Pulses are a good source of fibre, protein, vitamins and minerals. Few pulses and legumes to add to your daily diet include:

  • Kidney beans or rajma
  • Moong dal
  • Chickpeas 
  • Dried beans
  • Soybean 

 

Lean Protein

Including more lean protein in your diet can help you build lean muscle, which increases your metabolic rate. This helps your body burn more calories even while resting. 

 

Protein also takes longer to digest than carbohydrates, thus helping you feel fuller for a longer period of time. Make sure you add lean protein sources to your diet such as:

 

High fibre vegetables

You can add more high-fibre vegetables to your diet, as fibre helps slow down the digestion of food and stay satiated for longer. This can help reduce your calorie intake by curbing your appetite. 

 

A fibre-rich diet also keeps your blood sugar and insulin levels stable. High insulin levels can inhibit fat loss, so including foods rich in fibre in your diet can help lower your insulin levels, thus inducing fat loss. You can should include these high-fibre vegetables in your diet:

  • Green leafy vegetables
  • Broccoli
  • Beans
  • Carrots
  • Cauliflower 

 

Fruits

Fruits are a great source of fibre, vitamins, minerals, and antioxidants. Studies have shown that including more low-calorie fruits into your diet can help you lose weight and maintain the weight loss in the long term. However, take care to regulate your portion sizes when consuming fruits that have a high sugar content. Few fruits to include in your weight loss diet include:

  • Apples
  • Berries
  • Orange
  • Guava
  • Pineapple

 

For a list of the 10 best fruits to include in your weight loss diet, click here.

 

Nuts and seeds

Your favourite nuts and seeds can also help you manage your weight. They are a good source of fibre and protein, which can slow down the digestion and the absorption of sugar into your bloodstream. 

 

Nuts and seeds are also a source of heart-healthy fats such as monounsaturated and polyunsaturated fats. However, make sure to keep your portions in check as nuts and seeds are also high in carbohydrates.

 

You can incorporate a handful of healthy nuts and seeds in your meal or enjoy it as a snack:

 

Female Weight Loss Diet Chart

The following is a sample weight loss diet chart that you can base your daily meals on:

Breakfast

A cup of warm water (or) Jeera water (or) lemon water with/without honey

1 or 2 steamed idli (or) a bowl of Poha (or) an egg (poached or scrambled) with brown bread toast (or) a bowl of oatmeal with sliced fruits

Mid-morning Snack

A glass of buttermilk (or) ½ cup sprouts (or) a whole fruit

Lunch

½ bowl of rice (or) 1 to 2 small-sized roti

A bowl of leafy vegetable sabzi (or) dal

A bowl of protein (fish, chicken, paneer, soya chunks, tofu, etc.)

Evening Snack

A cup of black coffee (or) black/green tea (or) a glass of milk

A handful (30 g) of roasted nuts/ makhana 

Dinner

A bowl of salad

1 to 2 small-sized roti/chapati 

Green chutney (or) a bowl of dal 

A cup of sauteed vegetables

Bedtime

A glass of warm water with lemon juice (or) chia seeds

 

Foods to Avoid for Female Weight Loss

Here are a few foods that may lead to weight gain and obesity if eaten often:

 

  • Refined and processed foods: You should avoid foods that are made from refined grains and foods that undergo too much processing, as these foods lose most of their nutritional value and end up being empty calories. Examples include french fries, cakes, jams, sugary pastries, biscuits, etc.

 

  • Fried foods: Foods that are fried in fats like oil, butter, ghee, etc. have high concentrations of saturated and trans fats which can lead to weight gain. 

 

  • Sweets: Sweets and desserts contain a high amount of added sugar which can increase your weight and lead to obesity if eaten in excess. This is because sweets can spike your blood sugar and insulin levels, and too much insulin in your blood can inhibit fat burning and weight loss.

 

  • Starchy vegetables: You should avoid potatoes, yams, turnips, corn and other starchy vegetables as they contain high amounts of carbohydrates that can raise your blood sugar levels and contribute to weight gain.

 

  • Processed fruit juices and concentrates: Fruits are rich in fibre but fruit juices are not. Avoid packaged fruit juices and concentrates as they contain added sugar and a significantly reduced nutritional value when compared to whole fruits. 

 

  • Red meat: Mutton, pork, beef and other red meats are high in cholesterol and saturated fats, which can cause weight gain.

 

Don’t Have Time To Read?

  • Generally, compared to men, women require fewer calories to lose weight. Having a structured diet plan can help you lose weight effectively.
  • Indeed, there is no particular female weight loss diet, but having a balanced diet that contains carbohydrates, fibre, protein, fat, vitamins and minerals can help you provide essential nutrients to your body. At the same time having them in moderation can help you control the intake of calories and lose weight.
  • You can include food like whole grains, pulses, lean protein, dairy, vegetables, fruits, seeds and nuts in moderation to lose weight.
  • Avoid processed and fried foods, sweets, starchy vegetables, and red meat that may lead to an increase in weight.
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

Frequently Asked Questions

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