15 Healthy And Nutritional Diet Plans For Women

15 Healthy And Nutritional Diet Plans For Women

Diet Plans For Women are super popular, easy, and natural ways women can get a fit physique.

These diet plans also work to maintain your health and fitness while better controlling your eating urges.

In fact, one study found that women are more likely to resort to emotional eating than men (1).

Diet Plans For Women

It was also found that most women are unhappy with their current meal plans, body appearance, and weight.

This has led many to try various diet plans in the hope of finding one that fits their appetite.

A diet can be both healthy and horrible. As it can be a nightmare for people who absolutely love and crave food.

But what if I said I had found 15 healthy diet plans that can help you get healthy and fit? In addition, these diets taste great and provide essential nutrients that can help you maintain your physique.

And don’t worry, I won’t ask you to try starving yourself!

Here are 15 healthy and nutritional diet plans for women who want to have a healthy and fit body.:

1: Flexitarian Diet

Flexitarian Diet is a combination of flexible and vegetarian diets. It limits most meats while allowing you to eat eggs and alternative sources of protein. This diet swaps out the meats with foods like eggs, fruits, veggies, wholegrain, lentils, nuts and seeds, dairy, and peas.

Eggs In Flexitarian Diet Can Help Providing Essential Nutrients

This diet is for you if you’re okay with replacing most meats in your diet while more greens.

Studies claim that people who follow Flexitarian diet weigh around 15% less than non-vegetarians (2). They may also live an average of 3.6 years longer with a lower risk of cancer, heart diseases, and diabetes. 

2: 3-Hour Diet

The goal of the 3-hour diet weight loss plan is to eat small meals every three hours. By doing this, you end up eat less food and avoid weight gain.

Lose Your Weight By Limiting Your Calorie Intake

This diet allows people to eat 1,400-2,000 calories a day. In addition, if you weigh over 200 pounds, you can consume more calories as snacks between meals.

Jorge Cruise, the author of the book ‘The 3‑Hour Diet,’ recommends eating within one hour from when you wake up and stop eating three hours before you sleep (3).

The 3-hour diet can help keep your body’s metabolism high just by eating a small portion of food every 3 hours during the day. 

3: Anti-Inflammatory Diet

The anti-inflammatory diet contains food that can reduce inflammatory responses and disturbance. This diet required wholegrain and nutritious food to replace sugary foods that often cause digestive problems.

Cauliflower Can Reduce Anti-Inflammatory Responses In The Body

The anti-inflammatory diet contains nutritional vegetables like cauliflower and broccoli. Other food choices also include cinnamon, salmon, green tea, turmeric, olive oil, almond, walnuts, pine nuts, pistachios, and sardines.

The anti-inflammatory diet increases the amount of antioxidants that can help combat free radical damage, improving digestion and overall health. 

4: Raw Food Diet

Raw food diet, also known as ‘Raw Foodism’ is supposed to consume mostly all uncooked or unprocessed food items. This diet can provide all your essential nutrients while avoiding ingesting any harmful additives.

With Raw Food Diet Keep An Easy Digestive Track

This diet’s motive is to get enough nutrients that can help ease digestion and is naturally suited to our body. Raw food can also help alkalize our body by reducing acidity that causes autoimmune and inflammation reactions.

Women looking for weight loss can try eating raw foods and experience the feeling of fullness. 

5: Whole30 Diet

A 30-day diet plan for men and women, Whole30 diet recommends avoiding certain food choices.

The goal of this diet is to reset your health, dependency, and habits with food.

Nuts Provide Essential Nutrients Required For A Healthy Body

This diet suggests you avoid consuming dairy products, grains, alcohol, legumes, junk food, gluten-free grains, and baked food items. What you can eat are fresh vegetables including potatoes, seafood, nuts, fruits, eggs, herbs, meat, spices, and coffee.

Ladies, while you are on a Whole30 diet, make sure that you check the label while buying any prepackaging food. This is because some prepackaged foods contain additives or sugar that are against the diet plan. 

6: Ketogenic Diet

Ketogenic Diet or Keto is a low-carb diet program that can help the body to turn into a fat-burning machine. This diet is said to have many proven benefits for performance, health, and even weight loss.

Food Items That Includes In Ketogenic Diet

Ketogenic Diet can help your body switch its fuel supply from burning carbohydrates to burning fat (4). In this procedure, your insulin levels are controlled for intense fat burning.

Avoid starchy and sugary foods while you are on Ketogenic Diet, including potatoes, rice, bread, and pasta. Also, note that the diet should contain less than 20g per day in carbs to be effective (5).

7: Dissociated Diet

Dissociated diet is a diet program that is based on the principle that avoids consuming alkaline and acidic food altogether.

The combination of these foods can cause weight gain due to an imbalance of metabolic and digestive enzymes.

Dairy Products In Dissociated Diet Can Boost Body Metabolism

The dissociated diet encourages its dieters to eat whole grains, fruits, and vegetables as these foods are nutritional. The diet also requires you to limit the consumption of fat, protein, and starch while avoiding processed foods.

While women are on this diet, they are suggested to eat cereals, dairy products, vegetables, fruits, and fish. The diet can help in giving women a healthy metabolism. In fact, it also improves digestion and stimulates them to have a healthy body.

The only drawback of Dissociated Diet is it can be bland and monotonous due to lack of food variety.

8: 1,200-Calorie Diet

The 1,200 Calories diet program is a plan that prevents you from eating calories more than 1200 a day.

Eat Fruits For Lesser Calorie Intake

This diet can cover all the essential nutrients required to a woman’s body like fat, protein, and carbohydrates. It is designed with the goal of maximizing the macronutrient levels before achieving the calorie limit.

This diet aims at providing 1,200 calories of vegetables, lean proteins, fruits, whole grains, legumes, and healthy fat.

The motive of this diet is to provide balanced nutrition. This is done by increasing the fat-burning process and limiting calorie intake to get a lean physique.

9: High Fiber Diet

Health experts believe that a high fiber diet has many impressive health benefits. This includes keeping you full throughout the day and helping you maintain healthy body weight. Adding fiber to your diet reduces the chance of overeating. It may also prevent chronic diseases like type 2 diabetes and lowers cholesterol.

Fibrous Food Can Keep You Full For Longer Duration

High fiber foods include Raspberries, Broccoli, Banana, Oatmeal, Black Beans, Walnuts, Quinoa, Figs, Apple, Sweet Potato, Barley, Chickpeas, and Bulgur.

While there is no prescription amount of fiber intake mentioned in each meal during the day, it is essential for you to keep in mind that overeating fiber can cause stomach pain and bloat.

10: Mediterranean Diet

The Mediterranean diet is a low-fat diet that actually encourages fat consumption but only from healthy varieties like polyunsaturated fat from shellfish and monounsaturated fat from olive oil.

Mediterranean Diet Pyramid

The diet plan is a pyramid diet and at the base of it is social connections and activities, making you physically active. As pyramid moves upwards, there are food options that you can eat such as fruits, beans, whole grains, herbs, spices, nuts, and vegetables.

Dairy products like traditional cheese and yogurt are supposed to be frequently consumed in moderate portions, and Seafood and Fish are supposed to be consumed at least twice a week. Red meat and sweets should rarely be consumed whereas eggs, and occasional poultry can be a part of this diet. Water and wine are typical beverages.

The Mediterranean diet does not restrict your daily calories, sodium or fat, unlike many other diets. The Mediterranean diet can be beneficial for women with type 2 diabetes as it lowers blood glucose levels while promoting HDL cholesterol. 

11: Atkins Diet

The Atkins Diet, coined by cardiologist Robert C. Atkins, is one of the most popular low carbohydrate diets developed in the 1960s. This diet strictly restricts carbs while emphasizing fat and protein.

Atkins Diet Can Help Improve High Blood Pressure

According to research, the goal behind Atkins diet is to change the eating habits that can help people lose weight. While you are on a diet that can help lose weight, Atkins Diet can help in lowering high triglycerides and LDL cholesterol (6, 7).

The Atkins diet has a healthy approach to eating, whether you desire to boost your energy, lose weight or improve specific health problems like metabolic syndrome and high blood pressure (8).

12: MIND Diet

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet aims to reduce dementia and decline in brain health often found in older people.

MIND Diet Can Help Reduce Dementia

MIND diet is a combination of two diets, namely, Dietary Approaches To Stop Hypertension (DASH) and Mediterranean Diet.

The diet includes foods like nuts, leafy vegetables, fish, beans, wine, berries, olive oil, whole grains, and poultry. These food items may contain nutrients that can reduce oxidative stress, inflammation, and formation of beta-amyloid plaques and promotes good brain health.

The combination DASH and Mediterranean Diets can have other health benefits for women over 50, and the moderate amount of this MIND diet is associated with reducing risks of Alzheimer’s disease. 

13: Ornish Diet

The Ornish Diet is a completely vegetarian diet with 70% carbs, 20% proteins, and 10% fat. This diet has no restriction on calories but restricts some simple carbohydrates like white flour, alcohol, and sugar.

Ornish Diet Can Support Healthy Heart And Weight Loss

The diet is said to eliminate cholesterol from the diet as it’s a vegetarian program. The Ornish diet can help you maintain good heart health and lose weight efficiently. This is because you consume less unhealthy fat and fewer calories with this diet.

Apart from all veggies, you are allowed to eat dairy products like milk, egg whites, fat-free yogurt, and cheeses.

The Ornish Diet is a diet program that does not recommend fish, meat, and poultry. So, if you can make do without these food items, consider this diet.

14: Vegetarian Diet

The vegetarian diet plan is popular due to its health benefits and is based on plant-based foods. The health benefits of this plan include reduced risks of diabetes, heart diseases, and some cancers.

Vegetarian Diet Can Help Provide Essential Nutrients

Seeds, peas, vegetables, nuts, grains and dried beans are included in this diet. In addition, this diet can be good for vegans who don’t use any animal or meat products.

Studies found women who follow a plant-based diet report fewer cases of type 2 diabetes, obesity and heart diseases (9).

Vegetarian Diet is a good diet plan for women who are ready to let go of meats in their diet.

15: Fertility Diet

The fertility diet plan is a diet that helps and supports your body to conceive. Some studies have shown that certain food and changes in daily diet can help improve fertility in women (10). Fertility Diet can be very different compared to other usual health diets.

Maintain A Proper Weight For Healthy Pregnancy

This diet contains cold-water fish, citrus fruits, eggs, whole grains, vegetables, and almonds. High fiber foods are also included for their essential nutrients that may help you successfully conceive.

As per surveys, 12% of ovulatory infertility in the US occur because of women being underweight or overweight by 25%. 

Final Word On These Diet Plans For Women

Stress, lack of time, and availability of fast foods often force us to make poor diet decisions. This can result in poor health due to insufficient nutrient intake.

However, a healthy diet that you can easily follow can do wonders to reverse these poor decisions.

A balanced diet can also improve your weight loss while improving your overall health and wellbeing.

Whether you want to lose weight, get fit, or look healthier, one of the 15 Diet Plans is for you.

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