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diet plan for weight loss for female

Best Diet Plan for Weight Loss for Female- 4 Options

Ditch the fad diets. What you need is a sustainable diet plan for weight loss for females. With it, you can meet your ideal body and nutritional goals.

If you are tired of struggling with excess weight, don’t worry, you are not alone. In India, obesity rates among women have surged to over 23%, posing a serious health concern.

But hey there's hope! By diving into the nitty-gritty of what's behind those numbers - like environment, diet, and hormones - you can grab the reins on your weight and health. 

Now, onto the good stuff. It’s all about tweaking what you eat to get you closer to your body goals. Because let's be real, confidence starts from the inside out, right? 

So, we’ve whipped up a diet plan for weight loss for females. We will talk about wholesome foods, keeping an eye on portions, and savouring each bite. It's like hitting the jackpot for weight loss, seriously.

Think you're ready to dive in? 

4 Foods for Diet Plan for Weight Loss for Females

On average, a woman should eat 2,000 calories per day. But if she is trying to lose weight then her optimal calorie intake must be at 1500 or less. [source]. 

Worry not. You, too, can ensure proper caloric intake. For that, we have a comprehensive diet plan for weight loss for females. What’s so good about it? Well, it contains all major food groups. Ready to explore?

1. Fruits and Vegetables

These two are amongst the most essential food groups that you must include in a diet. They form the foundation of your diet owing to their low calorie counts. They have a high concentration of essential vitamins, minerals, and fibre.

diet plan for weight loss for female

Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, figs, pomegranate, guava, and apples have high levels of vitamins.

They are rich in fibre and low in calories. They provide satiety while supplying your body with important nutrients. Since they are low in calories, you can eat a large portion of them. Don’t worry you’ll not put on weight!

Also, the rich fibre keeps you feeling full for hours. This means no more overeating! Shed those pesky pounds with fruits and veggies!

Did you Know?: Fruits and vegetables are high in water content. Eating them increases your body’s water, making you feel full for hours. Isn’t that great for weight loss?

No wonder they are an excellent source of hydration. 

Tropical fruits like watermelon, grapes, and mangoes offer essential vitamins while quenching your thirst. 

Even leafy vegetables like spinach and radish greens are fibre-rich. Eat them- your bowels will thank you for it!

Apples and berries also have the goodness of fibre. Additionally, fruits and vegetables contain critical antioxidants that combat free radicals, which cause stress. How is that helpful you ask? Well, these antioxidants may improve your metabolism, helping you to fulfil your weight loss goals!

Fun Fact: Did you know that the fig isn't a fruit? Yup, it's technically a flower that's inverted into itself! The fig's seeds are flowers, too, nestled inside. So when you bite into a fig, you're munching on a bunch of flowers. Talk about a blooming surprise!

While fruits and veggies are crunchy good, creating a diet plan for weight loss for females is incomplete without staple ingredients. Let’s see how.

2. Whole Grains

Whole grains are total game-changers in weight loss diets for women, all thanks to their fibre-rich goodness. They keep you feeling full and satisfied, thus making it easier for you to stick to your goals. Here’s how these tiny powerhouses can revamp your diet plans:

Fun Fact: You can trace the cultivation of dietary staples consisting of rice, millet, barley, wheat, and lentils in India as far as 1000-2000 B.C.E. Do you know what this means? Even our prehistoric ancestors were enjoying the great nutritional benefits of whole grains.

The rich fibre content aids in digestion and regulates your blood sugar levels. This prevents energy crashes and subsequent cravings.

If you're looking for a rich source of vitamins, nutrients, minerals, and antioxidants, the answer lies in whole grains. 

Whole grains have complex carbohydrates that provide sustained energy. They keep you energised throughout the day and support metabolic functions.

Jowar, soya beans, Khapli atta, and whole green gram are some of the best whole grain options that your diet needs. Their rich dietary profile may aid weight reduction.

diet plan for weight loss for female

Furthermore, whole grains are like the “silent protectors” of your heart and blood sugar. How? 

  • The fibre lowers the bad cholesterol, keeping your heart happy. Secondly, they improve insulin sensitivity, potentially reducing your risk of type 2 diabetes.  

Looking to make a  holistic diet plan, something like a  7-day protein diet plan for weight loss? Then consider various options across food groups. It will shake things up. What about legumes? How do you think they could help in your weight loss? Let’s see.

3. Legumes

This protein-rich food group offers sustained satiety, aiding in portion control. Being nutrient-dense, legumes support your metabolic function, offering a plethora of benefits for our health. Let’s see a few of them:

  • Try adding Matki Moth Bean and black beans to your diet.
  • Not only are black beans a rich source of protein, but they also help with blood sugar management by modifying the gut bacteria. 
diet plan for weight loss for female

Such a food in your diet plan for weight loss for females helps in a slow rise of your blood sugar as your body absorbs the food you eat. It can prevent sugar crashes.[source]

Did you know that the protein content in bean seeds ranges from 20 to 24%? [source]

It's a great food choice for managing calories, helping you control your intake and avoid gaining excess weight.

Moreover, their rich nutritional profile supports lean muscle mass during weight loss. This in turn helps to maintain a healthy metabolism. 

Legumes are nutrient-dense, containing vitamins, minerals, and antioxidants, supporting overall health and well-being. 

Alright, let's get these fibre-rich foods front and centre in our weight loss diet plan for the ladies. They're not just tummy tamers; they're like appetite superheroes, keeping blood sugar levels steady. Talk about a win-win!

Now, onto another must-have in our arsenal – dry fruits. Ever wonder how these little guys fit into the weight loss puzzle? Well, get ready to be amazed. Let's dig in and uncover their secrets to helping us shed those extra pounds.

4. Nuts and Seeds

These are small, bite-sized foods that are calorie-dense but packed with healthy fats, protein, fibre, vitamins, and minerals. 

Observational studies have found that regularly consuming nuts can help in losing lower body weight, though further research is needed to confirm this.

diet plan for weight loss for female

Like many other options on this list, cashews, flaxseeds, and sunflower seeds can make you feel full, promoting satiety and keeping you fuller for longer hours, which can prevent weight gain from snacking.

These nuts and seeds may boost metabolism and increase calorie burn even at rest.

Fun Fact: Maharashtra is India's largest cashew nut producing state. 

Of course, indulge in exercise along with this diet. Emphasise whole foods, portion control, and mindful eating. These practices, paired with nutrient-dense foods, facilitate weight loss and ensure adequate nutrition.

FAQs: Best Diet Plan for Weight Loss for Female- 4 Options

Do hormonal changes affect weight?

Hormones like leptin, insulin, oestrogen, androgens, and growth hormones influence your appetite, body fat and body fat distribution.

Can sleep affect our weight?

We need a minimum of eight hours of sleep every day;· inadequate sleep may result in obesity, high blood pressure, chances of stroke, and other health complications· 

What foods should you avoid for a weight loss diet?

Try to avoid processed foods that are high in sugar and unhealthy fats, sugary drinks, refined grains, and excess alcohol· 

What are the best exercises for weight loss?

The best workout exercise is High-Intensity Interval Training (HIIT). You combine short bursts of workouts with rest periods. This helps to increase the calories you burn and aids in boosting your metabolism. Consult a certified trainer for personalised advice.


Losing weight requires meticulous planning and a lot of patience. Our bodies are not the same, so the solutions will differ according to its needs.  Apart from curating a personalised diet plan for weight loss for females, do not forget your regular exercises! 

With a bit of both, you will reach your dream body goals! Take it slow, one exercise session and a plate of healthy food at a time. Revitalise yourself with natural, farm-fresh and 100% chemical-free foods like the ones from Two Brothers Organic Farms. You will be in shape in no time! 

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