There are several weight loss meal plans for women out there. However, only a few are equally effective when it comes to achieving long-term weight loss.
Although some weight loss meal plans for women are sustainable, safe, and healthy, there are those that are hard to follow, downright dangerous, and ineffective.
In this article, we feature 10 best female diet for weight loss based on the following criteria:
Nutritionally balanced. Weight loss meal plans featured herein are well balanced, providing a good mix of essential vitamins and minerals.
Easy to follow. Meal plans herein featured are also very simple, providing clear and concise guidelines.
Sustainable. We feature meal plans that are not too restrictive and can be followed in the long term.
Effective. They are supported by science and have been found to promote weight loss.
Here are 10 best female diets for weight loss that are safe, healthy, and sustainable in the long term.
1. Low-Carb Diet
Following a low-carb diet means reducing intake of added sugar and carb-rich foods, such as grains and starches.
There are several forms of low-carb diets. Most of them typically limit carb intake to no more than 26% of your total daily calories.
Low-carb diets have been found in a review of 17 studies to be more effective for short-term weight loss, as compared to low-fat diets. Their differences slowly reduced over time though.
Additionally, low-carb diets have been suggested in some research to increase the number of calories your body burns throughout the day, thereby promoting weight loss.
What’s more, they have been found in other studies to offer other benefits for women, such as, but not limited to, improvements in menstrual regularity and hormone levels.
However, it is important to note that very low-carb diets are not for everyone. Pregnant or breastfeeding women or those with certain medical conditions should follow a doctor-recommended diet.
If a very low-carb diet is too difficult and restrictive for you to follow in the long term, you can also try a moderately low-carb diet.
2. Mediterranean Diet
The Mediterranean diet involves eating a lot of fruits, vegetables, whole grains, seeds, nuts, and healthy fats like coconut and olive oil, and limiting intake of red meat, processed foods, refined grains, and sugar-sweetened beverages.
It is considered one of the healthiest eating patterns based on the traditional diets in countries like Italy, Greece, and Spain.
This diet has been found in several studies to help increase weight loss for women.
For instance, those who followed the Mediterranean diet have been shown in one large study in over 32,000 people to have a lower risk of belly fat and obesity.
In addition, following the diet more closely has also been found in another study in 565 people to be associated with a twofold increase in the improvement of weight loss maintenance.
What’s more, following the Mediterranean diet has been shown in one study in 248 women to be linked to having lower body fat levels.
3. WW (Weight Watchers)
Originally found in the 1960s, weight watchers (WW) is a well-known weight loss program that uses a points-based system.
By assigning foods a specific number of SmartPoints based on their nutritional value, it provides users with a daily budget of points that they can spend throughout the day.
WW may be perfect for women looking to achieve a long-term, sustainable weight loss. It encourages you to make healthier food choices and regular physical activity with different workout guides particularly for women. It also offers options like personal coaching or group workshops for an additional fee.
WW has been found in many studies to be effective when it comes to weight loss.
For example, people who used WW for 12 months have been found in one large review of 39 studies to lose 2.6% more body weight compared to those in the control group.
Similarly, those who followed WW for 1 year have been shown in another study to lose over twice as much weight as those who were given a 5-minute general nutrition advice and self-help booklet.
In addition, they also maintained an increased overall weight loss even after 2 years compared to those in the control group.
4. Plant-Based Diet
Plant-based diet, from the name itself, encourages eating foods derived from plants, such as fruits, vegetables, legumes, seeds, and nuts.
Sometimes, animal products, including eggs, poultry, meat, fish, and dairy, are allowed in small amounts.
Following a plant-based diet has been concluded in multiple studies to be an effective strategy for reducing body fat.
For example, those who followed a plant-based diet have been found in one review to experience less weight gain over 4 years compared to those on other diets.
In addition, consuming more fruits and vegetables has also been associated with decreased belly fat and increased weight loss.
What’s more, eating more fruits and vegetables has been found in some research in women to be linked to a reduced risk of weight gain and obesity.
5. DASH Diet
An eating plan designed to reduce blood pressure levels, the Dietary Approaches to Stop Hypertension (DASH) diet promotes consumption of lean protein sources, whole grains, fruits, and vegetables.
Foods high in added sugar or salt, as well as red meats, are limited.
This eating pattern has been shown in some research to help facilitate weight loss and improve heart health.
In fact, greater adherence to the DASH diet has been found in one study in 293 female nurses to be tied to a lower risk of obesity and excess belly fat.
People following the DASH diet have also been shown in a review of 13 studies to significantly lose more belly fat and body weight compared to those in a control group after 24 weeks.
What’s more, older adults who adhered to a low calorie DASH diet for 12 weeks have been shown in another study to experience a 2.5% decrease in body fat percentage and a 6.3% reduction in body weight.
6. Noom
A mobile app that supports long-term, sustainable weight loss by helping users build healthy habits, Noom offers access to a wide array of nutritious recipes and tools to help log and track your progress, as well as support from a virtual health coach.
It also encourages users to eat foods with a low calorie density to support fat loss and weight loss.
Although it does not limit certain foods, Noom focuses on foods that are rich in nutrients and low in calories, including fruits and vegetables.
Approximately 78% of participants in one study in nearly 36, 000 people using Noom over an average period of 9 months experienced weight loss.
Women who used a virtual coaching program like Noom for 8 weeks have been shown in one small study to experience significant improvements in behaviors, like emotional eating, and weight loss.
7. Jenny Craig
Jenny Craig is a program that provides fully prepared meals and snacks to help simplify weight loss.
This program has been found in several studies to be an effective tool for weight loss.
In fact, people who used Jenny Craig for 1 year have been reported in one review of 39 studies to experience 4.9 greater weight loss, as compared to those who were given printed education materials or a brief counselling.
Additionally, women who followed Jenny Craig have been shown in another small study to lose an average of 11.8 pounds over 12 weeks.
8. The Nordic Diet
The Nordic diet was designed to manage the increasing obesity rates and unsustainable farming practices in Sweden, Norway, Denmark, and other Nordic countries. It was created by a group of scientists, chefs, and nutritionists in 2004.
Rich in omega 3, this diet encourages people to eat what they grow and discourages processed food options. Aside from being nutrient-dense, this diet also provides an easy plan for eco-friendly eating.
It can be deduced that this diet is sustainable not only to our bodies but also to the planet.
9. The MIND Diet
A combination of the DASH diet and the Mediterranean diet, the MIND diet focuses on foods that are beneficial for brain function. These include fish and berries.
Having no strict guidelines, following the MIND diet is pretty simple. You just need to eat more doctor-recommended foods, such as, but not limited to, fish, poultry, whole grains, beans, nuts, berries, wine, and olive oil, and avoid dangerous unhealthy ones, such as, but not limited to, fried foods, cheese, pastries, and sweets.
10. The Flexitarian Diet
The Flexitarian diet is perfect for those following a vegan or vegetarian diet but don’t want to fully get rid of meat.
This eating pattern encourages eating mostly plant-based foods while allowing, in moderation, certain animal products. It does not set a limit for your calorie intake, but just make sure to reduce consumption of processed products or sugar and increase intake of whole grains and vegetables.
This diet promotes weight loss and reduces your risk of heart disease. It is also good for the planet.
Choosing the Right Weight Loss Meal Plan
Choosing the right weight loss meal plan is based on certain factors. You must ensure to consider your personal needs and preferences first.
You might want to follow a more flexible diet plan or a structured diet program.
There are also plans that are more time-consuming and may necessitate more effort than others. This is a very important consideration for busy women who might not have the luxury of time to plan and prepare for their meals.
Make sure to avoid overly restrictive diets, as they are unsustainable and unhealthy in the long term.
Most importantly, be sure to seek advice from your doctor before making any changes to your diet, especially if you are taking any medications or have any underlying health conditions.
One-Week Healthy Meal Plan for Women
Here is a free one-week meal plan for women's weight loss.
Monday
Breakfast: Smoked salmon and egg bagel, a portion of spinach, and a medium low fat mocha drink
Morning snack: 1/4 cup Brazil nuts, pear slices, and a glass of kombucha
Lunch: Sardines in tomato sauce on two slices of whole grain toast
Afternoon snack: Raspberry cheesecake jar
Dinner: Sautéed shrimp with mango salsa and coconut cauliflower rice, a banana, and a few walnuts
Tuesday
Breakfast: 30-g granola, 100-g blueberries, 100-g unsweetened Greek yogurt, and black coffee
Morning snack: Tofu “egg” salad stuffed tomato
Lunch: Tuna salad sandwich on whole grain bread, an apple, and a handful of walnuts
Afternoon snack: Lemon, pistachio and berry frozen yogurt bark
Dinner: Veggie Korean bibimbap, a portion of banana, kombucha drink, and Greek yogurt
Wednesday
Breakfast: Blueberry-avocado smoothie, a slice of whole grain toast with almond butter
Morning snack: Red lentil-beet hummus with oatcakes
Lunch: Roasted beets with almond cream cheese, grated carrot and watercress, and a portion of slow cooker black bean soup
Afternoon snack: Peanuts and an orange
Dinner: Chicken and vegetable stir fry served with 1 cup of steamed brown rice, two squares of dark chocolate with a handful of walnuts
Thursday
Breakfast: Berry smoothie with protein powder
Morning snack: Spanish oat omelet
Lunch: Sardines drizzled with olive oil on two slices of whole-grain toast with spread, leafy side salad
Afternoon snack: One vegan blueberry truffle
Dinner: Slow cooker peanut chicken with broccoli, a baked sweet potato drizzled with extra virgin olive oil, a portion of steamed kale
Friday
Breakfast: Apple and peanut butter on a whole wheat English muffin and a cup of low-fat milk
Morning snack: Carrot cake energy bar
Lunch: A medium baked potato, 28-g creme fraiche, 100-g chili, and green beans on the side
Afternoon snack: Chocolate-avocado pop
Dinner: Slow cooker sweet potato curry served with 1 cup of steamed cauliflower rice, one wheat paratha, a satsuma, and a kombucha drink
Saturday
Breakfast: Two quinoa edamame egg muffins, a portion of grilled tomatoes and mushrooms drizzled with olive oil, and a glass of almond milk
Morning snack: Chocolate peanut butter cup and apple slices on the side
Lunch: Seared sesame tuna bowl with julienned carrots, pak choi, bamboo shoots, and snow peas
Afternoon snack: Lemon, pistachio and berry frozen yogurt bark
Dinner: One medium baked potato, 28-g creme fraiche, 100-g chili, and a portion of steamed broccoli
Sunday
Breakfast: 30-g granola, 100-g unsweetened Greek yogurt, 100-g blueberries, and coffee with low fat milk
Morning snack: Tofu “egg” salad stuffed tomato
Lunch: Tuna salad sandwich on whole grain bread, sliced bell peppers, sugar snap peas, 28-g walnuts, and a pear
Afternoon snack: A boiled egg, a portion of arugula, and two oatcakes
Dinner: Rotisserie chicken tacos with pineapple salsa, a portion of watercress, and two squares of dark chocolate with some Brazil nuts
Conclusion
The Internet provides a wealth of weight loss meal plans for weight loss. But not all of them are really effective and helpful for women looking to lose body fat, belly fat, or body weight in a safe and sustainable way.
The abovementioned diet plans for women's weight loss were presented to help you get clear on what should be the best diet for weight loss to follow.
When choosing which one to follow, make sure to consider your personal needs and preferences.
