15 Healthy And Nutritional Diet Plans For Women

15 Healthy And Nutritional Diet Plans For Women

Diet Plans For Women are becoming popular these days as maintaining a healthy and fit physique can be challenging due to difficulty in controlling our eating urges.

A recent survey found that women tend to eat more than men and the reasons can be numerous, ranging from food cravings to stress.

Diet Plans For Women

It was also found that most women are unhappy with their current meal plans, body appearance, and weight  which has led them to try various diet plans.

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 for women that can help you maintain your physique and weight while tasting great and providing essential nutrients to keep you healthy and fit?

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

Below are some of the diet plans for women (and men) who desire to have a healthy and fit body with a better physique.

1: Flexitarian Diet

Flexitarian Diet is a combination of the flexible and vegetarian diets. It limits most meats while allowing you to eat eggs and alternative sources of protein. This diet plan asks to swap out the meats in your meal plan with foods like eggs, fruits, tofu, veggies, spice, wholegrain, lentils, nuts and seeds, sugar, beans, dairy, and peas.

Eggs In Flexitarian Diet Can Help Providing Essential Nutrients

This diet is right for you if you are okay with getting rid of most meats in your diet while eating more greens.

According to a survey, people who follow Flexitarian diet weigh approximately 15 percent less than non-vegetarians, can live an average of 3.6 years longer, can have a lower risk of cancer, heart diseases, and diabetes. 

2: 3-Hour Diet

The motive behind the 3-hour diet weight loss plan is to eat small meals every three hours that can help you eat less and prevent weight gain.

Lose Your Weight By Limiting Your Calorie Intake

This diet allows people to eat 1,400-2,000 calories a day and people who weigh more than 200 pounds are allowed to 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.

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 while other food choices include cinnamon, salmon, green tea, turmeric, extra virgin 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 that can provide all essential nutrients without any harmful additives.

With Raw Food Diet Keep An Easy Digestive Track

The motive behind eating raw food 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 from consuming enough nutrients and fiber. 

5: Whole30 Diet

A 30-day diet plan for men and women, Whole30 diet recommends against certain food choices from your daily diet with a motive 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 as some of the prepackaged food might have added additives or sugar that may work 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. 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 while following a disciplined low-carb diet that contains less than 20 grams per day to notice an effective result.

7: Dissociated Diet

Dissociated diet is a diet program that is based on the principle that by consuming alkaline and acidic food altogether, there is an imbalance of metabolic and digestive enzymes that causes weight gain.

Dairy Products In Dissociated Diet Can Boost Body Metabolism

The dissociated diet encourages its dieters to eat whole grains, fruits, and vegetables that are said to be nutritional and limit the consumption of fat, protein, and starch, blocking 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 that can improve their digestion, stimulating them to have a healthy body.

Though Dissociated Diet can be effective, the only drawback of this Diet is it can be boring and monotonous as for its lack of variety concerning food intake. 

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 with a specific amount or percentage in the meal that reaches to the calorie limit.

Women looking for diet can use food items essential for 1,200 calorie diet such as vegetables, lean proteins, fruits, whole grains, legumes, and healthy fat.

The motive of this diet is to balance the nutritional level by increasing fat burning process and limiting calorie intake, giving a fat-free and lean body. 

9: High Fiber Diet

Health experts believe that a high fiber diet has many impressive health benefits and keeps you full throughout the day, helping you maintain a healthy body weight. Adding fiber to your diet can reduce the chance of overeating, prevent chronic diseases like type 2 diabetes and lowers cholesterol.

Fibrous Food Can Keep You Full For Longer Duration

Women looking for high fiber diet can eat Raspberries, Broccoli, Banana, Oatmeal, Black Beans, Walnuts, Quinoa, Figs, Apple, Sweet Potato, Artichoke, Pearled, 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.

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. 

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 food that women are supposed to consume include 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 designed to provide calories in the ratio of 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 as you are consuming less unhealthy fat and fewer calories.

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 women who can make do without these food items can consider this diet.

14: Vegetarian Diet

The vegetarian diet plan is popular due to its health benefits that reduce the risks of diabetes, heart diseases, and some cancers. The diet is solely based on food from plants.

Vegetarian Diet Can Help Provide Essential Nutrients

Seeds, peas, vegetables, nuts, grains and dried beans are included in this diet, and this diet can be good for vegans who do not use any animal or meat products.

According to studies, it is believed that plant-based diet can be healthy with fewer reported cases of type 2 diabetes, obesity and heart diseases.

Vegetarian Diet can be a good diet plan for women if they are interested in consuming vegetarian food and ready to restrict themselves from meat, fish, and eggs. 

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. Fertility Diet can be very different compared to other usual health diets.

Maintain A Proper Weight For Healthy Pregnancy

A fertility Diet food contains some items like cold water fish, citrus fruits, eggs, whole grains, vegetables, almonds, and high fiber foods that can give essential nutrients to your body that can 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

With growing stress and other modern problems, women now are more prone to eating diets that lack essential nutrients, often resulting in some major health issues. It is important that you keep your weight in control, consume a healthy diet and prevent yourself from having any major health issues. The above are some of the diet plans that most women look for to get a healthy and fit body.

So, now that you have 15 new diet plans for women to try from, which will you go for?

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