Among those who want to shed unwanted pounds through a weight loss diet, women are leading the way. Ladies who do not have time for sports and activity, so they want to bring about natural fat burning through food. There is nothing wrong with this, provided that we guide our diet in the right way.
Diet for women … that is?
A weight loss diet for women is primarily a healthy diet, taking into account the principles of proper nutrition. Its main goal is to provide the right amount of nutrients and calories.
For many women, a slim figure is a priority, hence why so many ladies reach for slimming patches or other supplements. There is nothing wrong with this, and even this approach should be praised. However, ladies should realize, nevertheless, that the desired figure should not be the result of starving oneself. No woman should implement starvation diets with the goal of losing a few pounds. Such unhealthy diets can cause many health problems such as hair loss, anemia, weakened immune system, permanent fatigue.
It is important that the diet for women provides a sufficient dose of vitamins, proteins or minerals. When implementing it, it is also worth remembering to eliminate excessive amounts of saturated fats. The diet for women is also based on vegetables and fruits, which are a valuable source of vitamins and antioxidant components.
Nutrients
Every woman’s weight loss diet should provide essential nutrients, because only then will her body function properly. Increased demand for nutrients occurs during menstruation, colds and increased activity.
Moreover, women with very heavy menstrual periods may experience iron deficiency. For this reason, it is advisable to include foods containing an adequate amount of this element in the diet. Some specialists also recommend the use of additional iron supplements, such as weight loss patches. In addition, during a sudden change in lifestyle, the body needs a good dose of vitamin C, as well as other important nutrients. Garlic and onions are especially recommended, as these vegetables contain substances with antibacterial and antiviral effects, moreover, they do not lose their health-promoting properties after heat treatment (boiling, frying, baking).
In case of overtiredness, too, there can be problems with the functioning of the immune system. Then, a woman is much more vulnerable to various health problems, such as viral or bacterial infections. To avoid complications, it is a good idea to include an adequate amount of vitamin A, vitamin C and magnesium in the diet. These compounds have a beneficial effect on the nervous system and help fight free radicals, responsible for the formation of so-called oxidative stress. Vitamin C is also a powerful antioxidant that prevents premature aging of the body.
What ladies SHOULD NOT eat
During a weight-loss diet, women should not eat, first of all, foods that are fatty, hard to digest and tax the body. Products that increase the level of bad cholesterol in the blood (LDL). Ladies should avoid fatty meats, e.g. duck, pork. In addition, they should avoid dishes from fast food bars e.g. hamburgers, fries, cheeseburgers, kebabs, onion rings or other deep-fried dishes. Deep-fat dishes are worth eliminating altogether, as toxic compounds (PAHs) are formed during heat treatment, which is extremely unhealthy for our bodies.
Also inadvisable products are pâtés, minced meat, sausages, fatty sausages, cold cuts or pork knuckles. It is worth replacing margarine with high-quality butter, because in its composition we will find valuable nutrients such as vitamin A, vitamin D, vitamin E. These substances show antioxidant activity and have a beneficial effect on our circulatory system. In addition to vitamins, butter also contains fatty acids.
The diet for women also excludes salty snacks such as finger foods, chips and nuts. During the period of the diet, it is also not recommended to eat sweet snacks, e.g. cookies, cakes, cupcakes, cakes with cream, sweetened shakes, bars or candies. Alcoholic products e.g. beers, vodka are also products to exclude.
What ladies SHOULD eat
A diet for women should be based on the right amount of energy, vitamins and minerals, because with these elements it will begin to act as an effective fat burner. This is essential for the proper functioning of the body. The following foods provide these components, and at the same time allow you to lose weight faster.
- Milk and dairy products (yogurt, cheese) – contain a lot of calcium, which builds bones. This is especially important for ladies at risk of osteoporosis. Dairy products containing probiotics (yogurts, kefirs) prevent constipation and strengthen the immune system. Fruit yogurts are not a good source of protein, as they contain large amounts of carbohydrates,
- Oily fish, i.e. mackerel, salmon, tuna or herring, contain omega-3 polyunsaturated fatty acids, which are essential for the proper functioning of the body. They prevent heart disease, high blood pressure, inflammatory diseases and even depression.
- Vegetables and fruits fresh and with the peel are the most beneficial for health. Most of the vitamins and minerals in them are not destroyed by freezing, while other ways of processing and extending shelf life are not so beneficial. Grapes and red and blue berries, in addition to vitamins, also contain anthocyanins, powerful antioxidants that protect cells from free radicals.
- Legumes, which provide complete protein and fiber. They are essential in any healthy weight loss diet. Thanks to the ingredients they contain (especially soluble fiber fractions), they are recommended for people struggling with too high levels of „bad” cholesterol in the blood.
- Whole grain products – that is, whole grain bread, brown rice, whole grain pasta, are a great source of dietary fiber.
A diet can act as an effective fat burner for the female body, but only if it is effectively and consciously guided. It often happens that women give up on weight loss because they do not see the effect. This is not the fault of their commitment but of the diet they follow. Hence, when choosing your weight loss diet, it is worth thinking carefully and choosing well.
