Articles

Diet Chart For Weight Loss For Women

by Smith R. Nutritionist

Women who are trying to lose weight have to follow a meal plan that contains around 1,500 calories. Around 40% of the calories must come from whole, fibre-rich carbs, 30% from protein, and the remaining 30% from good fats. This balance is ideal for keeping the energy levels up and helping you build lean muscle.

A successful weight loss diet chart for female is the one you can and want to stick to until you start seeing positive results. We have rounded up some of the best tips for weight loss for female. What are you waiting for? Tuck in and get slim by following this diet chart for weight loss.

 

Breakfast

Option 1:

  • 1 bowl of upma/poha with
  • 1/2 bowl of vegetables
  • 1 glass of any vegetable juice
  • 1 fruit

Option 2:

  • 1/2 bowl of cornflakes
  • 1 cup of skimmed milk
  • 1 fruit
  • 1 vegetable sandwich

Option 3:

  • 1 glass of any vegetable juice
  • 1 fruit
  • 2 egg whites
  • 2 slices of brown bread

Option 4:

  • 2 stuffed rotis
  • 1 bowl of curd
  • 1 fruit

Learn More: Weight Loss Tips

Lunch and dinner (Pick any two - one for lunch and one for dinner)

Option 1:

  • 3 rotis
  • 1 bowl of vegetables
  • 1 bowl of dal or
  • 1 bowl of dal + 1 bowl of curd

Option 2:

  • 2 rotis
  • 1/2 bowl of steamed rice
  • 1 bowl of vegetables
  • 1 bowl of dal

Option 3:

  • 1 roti
  • 1 bowl of steamed rice
  • 1 bowl of vegetables
  • 1 bowl of dal
  • 1/2 bowl of curd

Option 4:

  • 2 slices of brown bread
  • 1/2 bowl of vegetables
  • 1 bowl of sprouts salad or chicken spinach salad
  • 1 vegetable cutlet

Another way to cut back on calories to trim your waistline is to eat more berries. They are loaded with antioxidants and belly-filling fibre, which helps you keep full throughout the day. The diet chart for weight loss for female must be protein rich. Digesting protein is more energy-intensive than any other food (about 50-100% more than carbohydrates) and the good news is that all of this extra work uses up energy in the form of calories.

Aim for three servings of lean protein every day. In addition to being an essential nutrient, protein helps to keep you feeling full longer. Boosting your protein intake also improves levels of blood triglyceride’s and ‘HDL’ (good cholesterol), which helps cut the risk of cardiovascular diseases such as heart attack and stroke.

Don’t forget, non-animal sources of protein such as lentils, leafy-green vegetables, legumes, tofu, nuts, beans and grains. All are excellent sources of protein.

 


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About Smith R. Junior   Nutritionist

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Joined APSense since, February 22nd, 2017, From Mumbai, India.

Created on Sep 6th 2017 07:44. Viewed 415 times.

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