The Principles

Luckily, there are only two principles you have to focus on:

• Caloric load
• Blood sugar normalization

The amount of calories you eat (i.e., caloric load) will ultimately control your rate of weight loss. And your levels of blood sugar will determine the quality of your weight loss – how much fat versus muscle you lose.

Ignoring all the chatter and focusing on these two principles alone will allow you to lose as much weight as you want.

And this reminds me of another important point: there is no single best weight loss diet for women. Rather, the best diet is one that you modify according to your particular lifestyle and body type.

Again, this is why understanding principles is more important than understanding the mechanics behind a diet. So you can effectively manipulate your diet according to your unique needs.

Caloric Load

There are a million ways to control the amount of calories you eat. Which one is best?

Well, I recommend using a progressive approach here. Start off with the least invasive methods and if the weight doesn’t come off, start using the more involved methods.

As a starting point, you are going to have to control portion sizes. An extremely effective yet simple way to do this is with the palms of your hands. Have on palm-full of protein, one palm-full of carbohydrates, one tablespoon-full of fat and as many dark colored vegetables as possible in each one of your meals.

Using the palms of your hands will automatically adjust your portion sizes according to your body size and metabolic rate.

Now if this approach doesn’t work for you – wait at least a couple weeks – I suggest keeping a food journal of everything you eat. Then, either upward or downward adjust the calories you eat depending on your rate of weight loss.

Then, if this doesn’t work either you’ll have to weigh and measure everything you eat. Although not recommended, this is the only way to prevent “calorie creep.” A situation where hidden calories sneak into your diet and prevent weight loss.

Measuring and weighing everything is the only way to fully prevent this, although most women never have to go to this extreme!

Blood Sugar Normalization

There are two hormones in your body that control weight loss: insulin and glucagon. If insulin goes up, glucagon goes down. If glucagon goes up, insulin goes down. They oppose each other.

And blood sugar influences how much insulin your body has to secrete.

So the lower your blood sugar is, the less insulin you’ll secrete and the more glucagon you’ll have circulating around.

And this is exactly what you want – more glucagon for more weight loss.

In fact, the best weight loss diets for women raise your levels of glucagon the most.

So how do you lower blood sugar for maximum glucagon production?

Again, there are multiple strategies you can implement here and I recommend using the easiest and only transitioning to the hardest if absolutely necessary.

Now the easiest way to lower your blood sugar is by eating balanced meals with slow digesting carbohydrates. To do this, pick one food item from each group every time you assemble a meal:

• Protein
• Carbohydrates
• Fat
• Vegetables

Of all of these, carbohydrates will have the biggest impact on blood sugar. So try to make beans and legumes your primary sources of carbs – they lower blood sugar the most.

Insulin Resistance

Now if eating balanced, portion controlled meals doesn’t work you can consider a cyclical carbohydrate diet.

By cycling carbohydrates in and out of your diet you’ll lower your blood sugar even further without entering ketosis – a state in which your body runs off of ketones.

Unfortunately, ketosis is brutal and of all the different weight loss diets for women it leads to the largest weight gain rebound.

But you can avoid this by cycling carbohydrates. So how is this done?

Simple.

On the days you are exercising maintain a regular carbohydrate intake. And on the days you aren’t exercising eliminate carbohydrates.

Just keep in mind that you may not be able to tolerate eliminating carbohydrates even if it’s for just one day. So listen to your body and adjust accordingly. If you can only eliminate carbohydrates from half of your meals on your non-exercise day, that’s completely fine.

Now if you are working with an extremely tight deadline, if you needed results yesterday, be more aggressive with your carbohydrate restriction and supplement your diet with caffeine tablets, loose leaf green tea and/or loose leaf yerba mate.

All of these will energize you and keep you productive on the days that you restrict carbs.

But what about all those other “best diets for women?”

Well, let’s review some of the popular diets and see how they might apply to you.

High Protein/Low Carb Diets For Women

This involves lowering your blood sugar to the extreme. You stop eating carbohydrates, crank up protein intake and watch the weight fly off of your body.

But there is a catch…

The catch: most of the initial weight loss is water.

Also, these diets are not sustainable and lead to lean muscle tissue breakdown.

Having said that, these diets do have their place if you are trying to go from lean to super duper lean. But if you are reading this article you most likely do not fall into this category.

And even if you were trying to reach a ridiculously low body fat percentage, you wouldn’t want to follow this type of diet for too long.

High Carb Diets For Women

The idea here is that calories control weight loss and as a result, you can eat as many carbohydrates as you want as long as you are within your caloric “allowance.”

Unfortunately, although calories do control weight loss, you cannot ignore blood sugar and insulin.

And if you lead a sedentary lifestyle (i.e., work at a desk) you should not be eating a massive amount of carbohydrates.

You only need a lot of carbohydrates if you are doing a tremendous amount of physical activity. So if you are an endurance athlete, by all means eat as many carbs as you want.

But for the rest of us, a high carb diet will not be the best diet here.

Low Fat Diets For Women

Yes, a gram of fat has twice the amount of calories in comparison to a gram of protein and carbohydrates.

But this does not mean that a low fat diet is best here. You see, dietary fat affects too many critical processes that regulate weight loss.

For one, the membranes of your cells need dietary fat to maintain their permeability. This means that a diet with insufficient fat will lead to higher amounts of nutrients getting shuffled to fat cells.

Dietary fat also influences your ability to recover from exercise and your ability to produce fat burning hormones.

I hate to sound cliché, but you do need to eat fat to burn fat.

Liquid Diets For Women

The main problem with liquid nutrition is that it digests too quickly which in turn makes your levels of blood sugar go up.

Also, solid food is much more satisfying than a shake. And remember that “meal replacement” powders will never be able to rival the nutrient synergies found in natural foods.

One more thing: slower digesting, solid food will lead to less lean tissue breakdown which in turn will preserve your metabolism.

Fasting/Detox Diets For Women

Yes, stop eating and the weight will come off. But once you start eating again it will all come back with a vengeance.

Not to mention that you are more at risk for all the nasty side effects with this type extreme dieting – hair loss, brittle nails, gall stones, etc.

Keep in mind that your body will make a lot of adjustments it you diet too aggressively. Your fat storing hormones will up regulate, your fat burning hormones will down regulate, your metabolism will slow down and life will become miserable.

You are better off coaxing your body to lose weight, don’t force it.

Your Hormonal Nemesis: Estrogen

Now one of the biggest challenges you will face when losing weight is overcoming estrogen. The good news is that you only have to do two things here:

• Lift weights
• Eat 25-30% of your calories as fat

And remember that lifting weights burns so many calories that you will actually get smaller, not bigger.

Weight Loss Diets For Women: My Final Thoughts

Your best strategy here is to absorb the principles outlined above and then modify a diet to your particular needs.

Most importantly, take action.

Just start eating right and course correct along the way.

You will learn the most about your body and the type of diet it responds to best by taking action.

So stop reading and start dieting!

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Cut down on portions

Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.

See the example below:

If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.

Do not skip meals

Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.

Front-load your calories

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.

Double up on fiber

Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower you cholesterol.

Good Food Sources of Fiber

Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).

Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.

Exercise daily

Participate in physical activity daily as recommended by your physician or exercise physiologist.

Include 5 servings of fruits and vegetables per day

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They are naturally low in calories and fat.

• Eat at least 2-3 servings of fruit daily
• Avoid juice and canned fruit
• Eat fruits with the skin for added fiber and nutrients
• Have plenty of vegetables with lunch and dinner daily. They are also great as a snack.

Drink plenty of water

Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.

source : http://my.clevelandclinic.org/heart/women/weightmanagementtips.aspx

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The body’s metabolism works to balance the energy needs of the body by utilizing stored energy from food. One of the preferred forms of energy is glucose. In people who eat a low carbohydrate diet with limited glucose sources, the body starts to burn fat for energy instead. In this process, ketone bodies are produced as a byproduct. If the diet persists, the person will enter ketosis. People in this state usually have slightly fruity breath and dark urine, a reflection of the ketone bodies being expressed in their breath and urine.

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• ketosis dark urine

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There are some super foods and drinks that should be on any diet. For many people, simply adding these foods to their diet give them the weight loss boost they need. They feel restricted on more formal diets and just want to lose weight without counting calories or carbs.

Other people benefit from being on a weight loss plan. When choosing a weight loss plan, there are many things to consider. Will you enjoy being on the diet? A diet that you hate is stressful, and it is hard to lose weight when stressed. How much weight should I lose?

Keep in mind that few weight loss programs can maintain a rapid weight loss.

Some of best diet plan guide:

• Diet Goals – What Is The Goal Of Your Diet Plan?

• Daily Calorie Intake – Why Calories In vs Calories Out Is The Key To Your Diet
  • Calorie Maintenance Level – Daily Calorie Requirements Calculator
    • How Many Calories Should I Eat Per Day To Lose Weight & Lose Fat?
    • How Many Calories Do I Need To Eat Per Day To Build Muscle Or Gain Weight?
    • How Many Calories Are Needed To Maintain My Current Weight?

• Daily Protein Intake – What Does Protein Do & Why Do You Need It?
  • How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy?

• Daily Fat Intake – How Dietary Fat Affects Your Diet Plan & Body
  • What Is Saturated Fat & Trans Fat? – The Unhealthy, Bad Fats
  • What Is Monounsaturated Fat & Polyunsaturated Fat? – The Healthy, Good Fats
  • How Much Fat Per Day – How Many Grams Of Fat Should You Eat?

• Daily Carb Intake – How Carbs Affect Your Body, Health & Diet
• Carbs – Simple vs Complex, High Glycemic vs Low Glycemic, Good vs Bad
• How Many Grams Of Carbs Should I Eat Per Day?   Read More………

Regularly evaluate the health aspects of any weight loss program that you go on. If you enjoy eating out, what are your options on each plan? Check out our section on diet food deliveries for more information.

Support of your family members and friends makes dieting easier. If sharing meals with your loved ones is important, look for a plan that your family can join you on. Finally, although this site is about the best diet foods, remember that exercise is an important part of losing weight. Incorporate physical activity into your life at leastthree times a week. Exercise coupled with the best diet foods makes the weight melt off.

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The best yogurts for low-carb diets are low-fat yogurts with no added sugars. Ideally, they should contain live cultures, which are “good bacteria.” Most yogurts with live cultures contain 7 or 8 grams of carbohydrates to begin with. The general belief (particularly according to the GO-Diet, which allows 8 oz of yogurt per day) is that bacteria continue to eat away at the lactose in yogurt over time, thereby decreasing the yogurt’s lactose content. Since lactose is a form of sugar, there will be fewer carbohydrates in the yogurt as they are eaten away by the bacteria.

There is some reason to believe that high carbohydrate diets and the overuse of some drugs, like antibiotics, may promote abnormal yeast overgrowth in and on the body. One natural way to combat this problem is to use an ancient remedy that is natural and well tolerated by anyone. This remedy is to restore healthy bacteria to your body in the form of cultured milk products such as kefir, yogurt, and buttermilk. 

A bacterium called “lactobacillus” is a very important conditioner of the human gastrointestinal tract. It is much more delicious to take your bacteria in live culture kefir, yogurt, or buttermilk. Kefir is made from cultures containing a specific mixture of bacteria and “friendly” yeasts that are obtained from the kefir grain. There are currently research projects being undertaken in the United States to assess whether there are additional benefits to kefir. There are patents on anticancer substances extracted from kefir grains. Recent research has shown that among its many good qualities, these bacteria also stimulate the body to produce important immune response chemicals called “cytokines.” These molecules include interferons and tumor necrosis factor and therefore might improve our resistance to disease. They also form a great deal of bulk for the formation of well-formed, non-constipating stools. Even lactose-intolerant individuals can tolerate kefir, yogurt and buttermilk.

How much carbohydrate can we subtract? Two factors are involved in how much lactose gets eaten by the bacteria. First, you must determine that live cultures are in the yogurt. This does not mean that the yogurt was “made with” live cultures; by definition all yogurt is made that way. If the yogurt says on the label that it was “made with” live cultures, you can bet that those cultures are not living now. After the bacteria are killed, the carbohydrate level becomes stable. So you want the label to say that the yogurt ”contains” live cultures, with the names of at least two kinds of bacteria (and the more the better), such as lactobacillus acidophilus, bifidus, or l. casei.

Although the process continues slowly after chilling, the vast majority happens in the stage where the yogurt is kept warm. Most commercial yogurt does not ferment long enough for the maximum amount of lactose consumption by the bacteria. Dr. Goldberg says that most commercial yogurt with live cultures has 7 to 8 grams of carbohydrate per cup, but that that amount will continue to slowly diminish over time, even after purchase. If you make your own yogurt, it may take as long as 20 hours to get to this point (depending upon temperature).

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Moist and tender roast beef along with sauteed onions and peppers in grilled cheese form is a truly decadent way to enjoy your leftovers! A touch of horseradish gives this sandwich a bit of bite and if you have any gravy leftover feel free to use it for dipping!

Servings: makes 1 sandwich

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

• 1/2 tablespoon oil
• 1/2 onion (sliced)
• 1/4 bell pepper (sliced)
• 2 slices roast beef
• 2 slices swiss or provolone or mozzarella cheese
• 1/2 tablespoon horseradish
• 1 tablespoon gravy
• 1 tablespoon butter, room temperature
• 2 slices bread

Directions

1. Heat the oil in a pan.
2. Add the onion and saute until tender, about 5-7 minutes.
3. Add the bell pepper and saute until tender, about 5 minutes.
4. Assemble sandwich and grill until golden brown and the cheese has melted, about 2-4 minutes per side.

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 Ingridients:

• 12 oz. Soft Cream Cheese
• 5 Eggs
• 1 cup Mashed Bananas
• 1/4 cup Soy Protein Powder
• 1/3 cup Whole Wheat Flour
• 16 packets of Sugar Substitute
• 2 teaspoons of Vanilla Extract
• 1 teaspoon Baking Soda
• 1 cup Chopped Almonds
• 1 cup Wheat Bran

• 1 Loaf Pan
• Non-stick Cooking Spray
• Electric Mixer
• Large Mixing Bowl
• Spoon
• Spatula

Instructions

1. Preheat the oven to 325 degrees Fahrenheit.

2. Spray the loaf pan with non-stick cooking spray. This will prevent your banana bread from sticking to the pan.

3. Mix two eggs and the cream cheese in a large mixing bowl. The batter should be thick, smooth and fluffy.

4. Mix in the remaining eggs. Add them one at a time and continue mixing steadily at a medium rate of speed.

5. Slow the speed of the mixer. Since you will be adding dry ingredients, you need to slow the mixer so that the flour and other powdery ingredients do not fly out of the bowl.

6. Add the bananas, protein powder, wheat flour, baking powder, sugar substitute and vanilla extract. Continue mixing until the batter is smooth and even in color and consistency.

7. Mix in the almonds and the wheat bran. These will add texture to your batter. Be sure that all the almonds are completely coated with batter before turning off the mixer and moving on to the next step.

8. Pour the batter into the loaf pan. Use a spatula to make sure that you get all the batter out of the bowl.

9. Bake for 45 to 55 minutes. You will know the banana bread is done when it pulls away from the sides of the pan and is firm to the touch in the middle of the loaf. One slice has 4.4 grams of carbohydrates.

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Ingredients

• 1/3 c almonds, slivered
• 4 c baby spinach
• 3/4 c strawberries, quartered
• 1 T balsamic vinegar
• 1 t Dijon mustard
• 1 t honey
• 3 T extra virgin olive oil
• Salt and pepper to taste

Instructions

1. Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a “nutty” scent.
2. Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach.
3. Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.

Preparation time: 10 minute(s)

Cooking time: 2 minute(s)

Number of servings (yield): 4

Microformatting by hRecipe.

source: Chef Meg’s Spinach-Berry Salad

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Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 4

Like this recipe? You’ll love “The SparkPeople Cookbook: Love Your Food, Lose the Weight.” Click here for more info.

1 pound boneless, skinless chicken
breasts (2 breasts)
1⁄4 cup all-purpose flour
2 egg whites, beaten
6 tbsp grated Parmesan cheese
1 tsp fines herbes, dried (mixture of dried
chives, parsley, basil, and tarragon)
3 plum (Roma) tomatoes, seeded and
chopped
2 tsp shredded fresh basil leaves
1 lemon, juiced
Dash of black pepper
2 tbsp extra-virgin olive oil
4 cups mixed baby salad greens (mesclun
mix)

1. Trim any visible fat from the chicken breasts
and slice them into four 4-ounce servings.
Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom
of a pan or rolling pin until the meat is 1⁄4- to
1⁄2-inch thick.
2. Prepare three pie plates or flat-bottomed
bowls and place the flour, egg whites, and
Parmesan in each respectively. Toss the dried
herbs in with the cheese. Working with one
piece of chicken at a time, dip the meat into the
flour, then the egg white, and finally the cheese.
Shake off any excess egg white before coating
with the cheese. It is best to use one hand for
the dry coatings and one for the wet to avoid
clumping the batter.
3. Spray a nonstick skillet with nonstick cooking
spray and place over moderate heat. Sauté
the chicken until cooked through, 5 to 6 minutes
per side.
4. While the chicken is cooking, combine the
tomato and basil in a small bowl. In a separate
bowl, combine the lemon juice and pepper.
Slowly whisk in the oil, then pour the mixture
over the tomatoes.
5. To serve, toss the greens with the tomato
and dressing and divide among four plates. Top
with the chicken.

source: Parmesan Chicken with Tomato-Basil Salad (Chef Meg’s Makeover)

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