There are several meal plans for women that can be effective for weight loss. Here are some of the top choices recommended by experts.
Balanced Plate Method
Paulina Lee, a registered dietitian in Sugar Land, Texas and founder of Savvy Stummy, a wellness program designed to support gut health, notes that the balanced plate method can be a simple way to add more variety to your diet. “Instead of counting calories or tracking macros, simply fill your 9-inch plate where half of it is vegetables, a quarter of the plate is lean protein and a quarter of the plate is starch,” she explains.
This diet pattern is sustainable, realistic and effective for long-term weight loss, according to Lee. “Not to mention, rounding out a meal with fiber, protein and healthy fats will keep you fuller for longer, which can reduce snacking between meals and other cravings,” she says.
One review of 23 studies concluded that portion control plates, which incorporate the same guidelines of the balanced plate method, could help support weight loss in people with overweight and obesity or type 2 diabetes. The review also noted that portion control plates were associated with several positive dietary behaviors, including increased fruit and vegetable intake.
Gisela Bouvier, registered dietitian and owner of Gisela Bouvier Nutrition in Punta Gorda, Florida, recommends the Mediterranean diet, noting that it can support weight loss and overall health. According to Bouvier, the Mediterranean diet “encourages intake of whole grains, fruits and vegetables, healthy fats, such as nuts and seeds and lean proteins.”
One study found that both menopausal and pre-menopausal women experienced significant fat loss when following a low-calorie, Mediterranean diet. In fact, women lost an average of nearly five pounds of body fat over the course of the eight-week study, even with minimal aerobic exercise.
Inspired by the traditional diets of Mediterranean countries like Greece, Spain and Italy, the Mediterranean diet has also been linked to a long list of health benefits beyond weight loss, including improved heart health, enhanced brain function and increased longevity. Plus, unlike other popular diet plans, it’s easy to follow and doesn’t have any strict rules, like calorie counting.
However, while no foods are technically off-limits on the diet, several should be limited, including red meat, processed foods, refined grains and added sugar. Other components of the diet often include staying active, sharing meals with family and friends and enjoying red wine in moderation.
The volumetrics diet is …….