Healthy Diet Plan for Women

healthy diet plan for women

Healthy Diet Plan for Women: Phase 3

Recently I asked on Facebook whether lower belly fat was the biggest issue facing most people today and got a resounding “yes” by many of you. Over the past couple weeks I have given you a Phase 1 and Phase 2 of this fitness and diet plan so keep on that for the next few weeks and stay tuned to this website as I will be modifying the workouts and adding exciting variations to keep giving your body a very nice challenge so that you can continue with impressive results.

Now it’s time to look at beginning a healthy diet plan that all women can follow. It may take a bit of getting used to, but the real message here should be that even if you are doing an hour of intensive exercise every day but you’re eating plan is crap then you will not see outstanding results. In this article we’re going to focus on breakfast and morning snacks so we can keep things simple and doable!

I should comment here that one of you expressed to me that we should all be happy with our body type and shouldn’t always stress out about how much body fat we have. I completely agree with this point and at the same time think that we also need to know that we’re worth it. We are worth eating the healthiest foods and exercising with a killer fitness plan that suits our goals. You should never get tired of the same old routine when it comes to exercising and eating healthy, there is just too much creativity that can be added to keep things interesting and hopefully I can help show you the way…

Healthy Diet Plan for Women: Breakfast Ideas

Let me give a little intro here for breakfast. Some of you workout first thing in the morning and ask whether you should have breakfast before you go to the gym. Well the answer is yes, if you can! We all digest food at relatively different rates and there is also another factor that comes into play, which is that it depends on what you are eating.

Here is what I recommend. Wake up, have 1-2 glasses of water as soon as possible. And if you’re in a hurry to get to the gym have a ripe banana or another sweet fruit. The sugar in these fruits will help fuel your workout and allow you to increase your intensity far greater than if you were at the gym with an empty stomach.

Some may find that they can also have some cereal with milk plus half a banana or some blueberries to give them even more energy.

How can you gage what you should eat?

If you’re working out and you feel light headed this is a clear indication that your blood sugar is quite low and that you should have eaten something before your workout.

What if you feel a little nauseous? This could be because you ate too soon before your workout. I recommend to have eaten something at a minimum half hour before your workout and hence why a banana is a good idea, because it digests rather quickly. Most fruits are actually pretty quick with digestion, it’s when you add protein and fats that really slows down your digestion.

Ok so you are able to test this out and see what works best for you. Now what about after your workout? Well this is a good time to add some protein as the protein helps provide essential amino acids to repair and recover your muscles. Healthy protein ideas include eggs, low fat cheese, smoked salmon, low fat ham or natural peanut butter to give you a few examples.

What if I’m not hungry in the morning?

This is the biggest issue with a lot of women struggling with their weight and excess belly fat. If you’re not hungry in the morning then you clearly ate too late in the night before sleep. Adjust this so that you wake up with a pretty big appetite because your breakfast fuels your energy level for the entire day.

In other words, no matter what it takes make sure you have a breakfast even if it’s a small cup of fruit yogurt, but let’s look at some real examples…

Sample Healthy Diet Breakfast Ideas

Healthy Breakfast 1:

High fiber cereal (watch out for high fructose corn syrup, enriched flour in the ingredients as well as anything higher than 35 grams of carbohydrates per serving).
Glass of skim milk
Half a banana

Healthy Breakfast 2:

2 eggs scrambled
1 slice whole grain or flaxseed toast
1/2 a grapefruit with some Stevia (ready my article on the natural sweetner stevia )

Healthy Breakfast 3:

1/2 cup low fat cottage cheese
Handful of blueberries
5 crumbled plain almonds
Sprinkle of cinnamon

Healthy Breakfast 4:

1/2 cup low fat plain or vanilla yogurt
Handful of strawberries
3 crumbled walnuts
1/2 teaspoon honey

Healthy Breakfast 5:

2 slices of ham
1 scrambled egg
1 slice whole grain toast
1 tablespoon reduced sugar strawberry spread

Healthy Breakfast 6:

1 cup plain oatmeal
1 teaspoon honey
Sprinkle of cinnamon
1 glass skim milk or almond milk

Healthy Breakfast 7:

1 flaxseed wrap (or slice of flax toast)
1 tablespoon natural peanut butter
1 tablespoon reduced sugar strawberry spread

What About Supplements in the Morning?

I want you to stay as focused as possible on eating healthy, that is what this fitness plan is about. However, I know many of you ask me about essential supplements that you should take, if any.

I’m going to address this entirely in it’s own article very soon, but one thing that some of you may want to add in the mornings is a green tea extract to help you with boosting your metabolism & burn fat a little faster. The three best green tea extracts in the industry are PrimaForce Lean Green & Higher Power Green Tea Extract and Irwin Naturals Green Tea Fat Metabolizer.

Healthy Diet Plan for Women: Conclusion

I hope I’ve given you a lot to think about for breakfast plans. Be creative and mix and match items to your liking, but these 7 ideas are a great start of tasty and healthy ideas. In the next article I will speak about healthy lunch ideas, and follow that with an article on healthy dinner ideas.

When you’re ready for your healthy lunch ideas go here – Healthy Diet Plan for Women: Lunch.

Have any questions or concerns about healthy diet plan for women? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


2 Comments

  1. Hello! I have allergies on nuts, so what can I consume as an alternative? Thank you

    Reply
    • Try seeds or beans.

      Reply

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