For every human being, maintaining adequate or standard weight is very important. Because adequate weight keeps human beings active and disease-free, we can now find millions of people suffering from starvation and lack of proper nutrition. On the other hand, we can find a completely different picture that millions of people are incommoded with obesity or overweight. In this writing, some well-known and Best Weight Loss Programs for Women will be described.
Why is this Weight Loss Programs for Women important?
Due to the development of science and technology, our life has become easy and hassle-free as well, as it has decreased human physical labor. That’s why people all over the world are facing obesity today. So, it has been a big challenge for them to maintain standard weight through a balanced diet and physical exercise.
In the midst of it, women are facing more troubles than men due to their genetic makeup. Biologically women hold less basic metabolism than men. Because they naturally have more body fat and less muscle than men.
Moreover, women gain weight because of pregnancy. A new mother always finds it difficult to pay attention to their health and a balanced diet. Most of the time, overlooking women’s triple burden in a masculine society demotivates them to be conscious of health. Because of the huge workload of household chores, women hardly get time to maintain a healthy lifestyle. So, to get proper digestive health, you should concentrate on your weight loss.
Again, menopause and PCOS lead to hormonal imbalance, loss of hormone as well as slower metabolism. This time women gain weight. Thus unfavorable genetic makeup makes it harder for them to reduce weight. But some strategies and plans help them to overcome it. Let’s see the quick weight loss diet plan for females.
Effective Weight Loss Programs for Women
A number of dietitians have suggested many ways or programs through which women can maintain a healthy life. However, all programs are not suitable for everyone. Because a perfect weight loss program depends on age, ethnicity, social & cultural factors, sleep habits, medical conditions, and so on. So women have to choose a weight loss program considering these factors. Some of the popular weight loss programs for women are explained here:
1. Low- carb Diet Program
We get carbohydrates from bread, rice, cereals, peas, beans, corn, potatoes, sugar, sugary drinks, etc. Low- carb diet program suggests avoiding these foods.
Some dietitians classified these programs. When people take 20-50 grams of carbohydrate daily, it is called a deficient- carbohydrate diet. When less than 130 gram daily, it is low- carbohydrate diet.
A moderate carbohydrate diet calls for getting 26%-44% of calories from carbohydrates per day. For the first 6-12 months, this diet program is very effective in reducing weight. But it may increase low-density lipoproteins that indulge bad cholesterol. It leads to mortality and cardiovascular problems.
Dietitians have recommended consuming at least 130 grams of carbohydrate per day to ensure a healthy life. Again carbohydrate is needed to ensure the optimal health of women. That’s why this program does not bring sustainable results in the long run.
2. Ketogenic Diet Program
Like a low- carb diet program Ketogenic diet program also suggests lower consumption of carbohydrates. This program suggests high- fat and deficient carb diets. It contains just 5% of the total calories from carbohydrates and 90% of calories from dietary fat.
Women can take oil, butter, lard, nuts, seeds, avocados, tofu, fish, meats, etc., following the program.
Instead of carbohydrates here, fat has used fuel. However, the classic ketogenic diet program may lead to nutrient deficiency, difficulty concentrating, constipation, mood swing, etc. That’s why women need to follow such a diet plan, which includes lower carbohydrate and slightly higher in fat than the classical ketogenic program.
3. Paleo Meal Program
This is also called the hunter-gatherer diet, including vegetables, fish, lean meats, nuts & seeds, nut oils, etc. It suggests avoiding dairy food, grain, potatoes, added sugar or salt, processed meat, and other processed foods. This program overlooks nutritional needs in women’s bodies. So it may lead to malnutrition for them.
4. Point-based Diet Program
This program ascribes a simple numeric value to every food. It suggests consuming foods or drinks of a certain number of points per day. But it isn’t easy to keep track of foods and drinks women consume and determine how many points remain after each day.
5. The Biggest Loser Diet Program
This program includes a pyramid system in which fruits & vegetables, carbohydrates, and physical exercise build the foundation, and these are to be maintained daily. Following this program, women consume fish, poultry, egg weekly and meet monthly.
6. The Mediterranean Diet Program
It includes heart-healthy foods that are helpful to reduce chronic disease risks and lower body weights. It includes fruits, whole grains, nut, fish, low-fat dairy foods, olive oil, herbs, red wine, etc. Also, it suggests avoiding red meats, sugar, sugary drinks, and other highly processed foods.
7. Vegetarian and Vegan Diet Program
This program ensures long-lasting weight loss. Because it discourses meats and other animal foods and suggests vegetables and plant foods, but this diet program is challenging to maintain for a long time, causing nutrition deficiency for women.
8. Raw Food Diet Program
According to raw food dietitians, cooking displaces beneficial food enzymes and other essential elements. That’s why this plan suggests for raw, unprocessed, and plant-based food and juicing, dehydrating, blending, soaking for consumption. It includes raw fruits & vegetables, raw nuts & seeds, dried meats, fermented foods, nut milk, cold-pressed oil, and so on. But like the vegan diet program, it isn’t easy to maintain for a long time.
9. Meal Replacement Diet Program
This program holds different varieties, i.e., some provide premade meal replacement and shakes, or others may replace only food with a shake or other foods. It suggests replacing one high – caloric meal with a low – caloric meal per day.
One study shows that women following the diet plan can reduce 3 pounds more weight than those following other weight loss programs. But the reduced- caloric meals may have low qualify ingredients and lack balance.
10. Fit Mother 30X Weight Loss Program
Newly mothers or busy mothers do not get enough time to maintain healthy balanced diets. This plan helps them to ensure weight loss. It also helpful for women of all ages, and it is a proven effective weight loss program. This plan provides muscle – building, and fat- burning workout to burn calories and optimize overall health.
Besides this program, women have to follow some healthy tips to burn calories and remain fit. Sometimes a small change in daily routine can help women to attain weight loss for women.
These weight loss tips are drinking more water, eating more protein, maintaining sufficient sleep, keeping a food journal, filling up on fiber, practicing mindful eating, taking healthy snacks, daily walking, setting an attainable goal, and so on. These healthy habits accelerate the metabolism and weight loss of women.
Conclusion: At present, people across the world are struggling to keep themselves fit. They are facing different chronic diseases. That’s why dietitians and nutritionists provide several ways to burn calories and remain well and energetic. As women’s genetic makeup is not favorable to easy weight loss, they need to be careful besides maintaining a balanced diet and physical exercise. In this writing, several diet programs have been mentioned, but each of them has downsides. So, women should be conscious of it and choose a weight loss program considering these downsides. And weight loss depends on physical condition, age, genetics, food habits, and other factors to a large extent. They should take suggestions from specialists or dietitians before choosing any weight loss program.
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