Weight Loss Diet Chart for Female

Every individual is distinct. A food may react positively to one while having side effects on another. Females are multitasking. They work a 9-5 job and then handle office work simultaneously. Food like carbohydrates, fats, and proteins affect weight. In this busy lifestyle, you may neglect your weight; however, it can lead to weight gain. A weight-loss diet chart can benefit from maintaining weight. 

Doctors recommend avoiding high-sugar, processed, and whole wheat foods for weight loss. A dietician is the best guide for a weight-loss diet chart for females. Join us as we learn about a weight-loss diet chart for females. 

Let’s Understand Weight Loss 

In its simplest terms, weight loss occurs when you burn more calories than you consume. Our bodies require a certain amount of energy (calories) to perform everyday functions like breathing, digesting food, and maintaining body temperature. Your basal metabolic rate (BMR) refers to this. When you consume more than it needs, your body stores the excess calories as fat. Conversely, when you consume fewer calories than your body requires, you begin using stored fat for energy, leading to weight loss.

Here are the major factors driving weight loss:

• Caloric Deficit: A caloric deficit occurs when energy expenditure increases and calorie intake decreases. It can affect weight loss, so make sure to maintain a balance. 
• Metabolism: Your metabolism plays a crucial role. High metabolism represents the faster burning of calories. 
• Exercise: Exercise or physical activity is crucial for weight loss; however, excessive or over-exercise can affect caloric expenditure. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/healthy-diet-chart-for-weight-loss/ 

Understanding Females’ Nutritional Needs

A female’s body differs in size and activity. It is essential to understand the nutritional breakdown in females. Here is a breakdown of nutrient needs in females. 

Nutrient Breakdown	Required
Fat	Not more than 78g
Saturated Fat	Not more than 24g
Free Sugar	Not more than 27g
Protein	Up to 45g
Carbohydrate	At least 267g
Fibre	30g
Salt	Not more than 6g

Daily Weight-Loss Diet Chart For Females 

Your daily diet controls your health. Excessive calorie intake or high-sugar food can lead to overweight. Lifestyle plays a crucial role in regulating your weight. Vegetarian diets and non-vegetarian diets can also affect your weight. Here is a simple and helpful daily weight-loss diet chart for females. The diet plan involves early wake and early go-to-bed with food rich in nutrients and less in carbohydrates. However, the diet chart doesn’t compromise on taste. 

Also, read https://redcliffelabs.com/myhealth/womens-health/pcod-diet-chart-a-guide-to-a-healthier-lifestyle/ 

Day 1- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of Cucumber Detox Water
8:00 AM	2 besan chilla with 2 tbsp green chutney
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl mixed vegetable salad
2:10 PM	1 bowl Palak chole with half a bowl of steamed rice
4:00 PM	Half app & 1 glass of buttermilk
5:30 PM	1 cup milk tea with less sugar
8:50 PM	1 bowl mixed vegetable salad
9:00 PM	1 bowl of low-fat paneer curry with 1 missi roti.

Day 2- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water
8:00 AM	1 bowl sambar with 2 idli
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed vegetable salad
2:10 PM	1 bowl of aloo baingan curry with 1 bowl of curd & 2 roti
4:00 PM	1 cup fruits & 1 glass buttermilk
5:30 PM	Half cup milk coffee with less sugar or sugar-free tablets.
8:50 PM	1 bowl mixed vegetable salad
9:00 PM	1 bowl bhindi with 1 bowl of green gram whole dal + 1 roti.

Day 3- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water.
8:00 AM	1 glass of milk with 1 bowl of poha
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed vegetable salad
2:10 PM	1 bowl of paneer curry with 1 missi roti
4:00 PM	1 cup of papaya and 1 glass of buttermilk
5:30 PM	1 cup tea milk with less sugar
8:50 PM	1 bowl of mixed vegetable salad
9:00 PM	1 bowl of aloo baingan curry with 1 roti and 1 bowl of curd.

Day 4- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water.
8:00 AM	1 glass of milk with 2 multigrain toast
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed vegetable salad.
2:10 PM	1 bowl of sauteed paneer with vegetables with 1 roti & 2 tbsp green chutney.
4:00 PM	Half or a small banana & 1 glass of buttermilk
5:30 PM	1 cup of tea with less or no sugar.
8:50 PM	1 cup vegetable salad
9:00 PM	1 bowl of lentil curry with half a bowl of methi rice.

Day 5- Weight-loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water.
8:00 AM	1 glass of fruit and nut smoothie with 1 egg omelet.
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed vegetable salad.
2:10 PM	1 bowl of bhindi with 1 cup of green gram dal & 1 roti.
4:00 PM	1 orange with 1 glass of buttermilk
5:30 PM	1 cup coffee with less sugar.
8:50 PM	1 bowl of mixed vegetable salad.
9:00 PM	1 bowl of palak chole with half a bowl of steamed rice.

Day 6- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water.
8:00 AM	2 uttapam with 2 tbsp green chutney.
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed salad.
2:10 PM	1 bowl of lentil curry with half a bowl of methi rice.
4:00 PM	Half apple & 1 glass buttermilk.
5:30 PM	1 cup coffee with less sugar.
8:50 PM	1 bowl mixed vegetable salad.
9:00 PM	1 bowl of sauteed paneer with vegetables & 1 roti with 1 bowl of curd.

Day 7- Weight loss diet chart for female

Time of the day	Food to eat
6:30 AM	1 glass of cucumber detox water.
8:00 AM	1 bowl of oats porridge in milk with 30 grams of nuts.
12:00 PM	100 grams of paneer (roasted or raw).
2:00 PM	1 bowl of mixed vegetable salad.
2:10 PM	1 bowl of dal with 1 bowl of carrot & peas vegetable & 1 roti.
4:00 PM	1 cup mixed fruits & 1 glass buttermilk.
5:30 PM	1 cup tea with no sugar.
8:50 PM	1 bowl of mixed vegetable salad
9:00 PM	1 cup dal & 1 bowl of lauki curry with 1 roti

The Bottom Line 

People should not think that weight loss is complicated. There are several stereotypes surrounding weight loss. Keeping aside every myth, a weight-loss diet can be tasty and nutritious. Following the above weight loss diet chart can help reduce weight. A dietician is the best person to provide the right weight loss diet chart for females. Consult them for better understanding.