A Simple Fat Loss Diet Plan for Females

There are thousands of diet plans and it can be so hard to choose the right one for you. But we’ve put together a simple fat loss diet plan for females so that you can decipher through all of the complicated bits and strip everything back down to basics.

Firstly, we should say that this is just a basic plan, if you do have any special requirements then you should always consult a nutritionist or dietician. However, if you are looking for a simple fat loss diet plan for females then you’ve come to the right place.

How do you lose weight?

It might seem like a simple question but it’s one that women across the world struggle with. How do you lose weight? Well the priority when it comes to weight loss is to be in a calorie deficit which basically means burning more calories than you are consuming. This can come in the form of either eating less to consume less calories or moving and exercising more so you are able to burn more calories.

Although it is this easy, the problem occurs as many people are not sure how many calories they are consuming, or similarly, they are in denial about how much they really eat on a day to day basis. This is why logging your food in a diary, or using an app like My Fitness Pal can really come in handy, especially if you are just beginning. Once you see how much so are consuming, it will help you realise why the pounds might not be coming off.

Key weight loss tips

The worst things to do when it comes to weight loss is to complicate things. Therefore, instead of reeling off a long list on different things, here are 5 fundamental diet tips you should stick to whilst you’re trying to lose weight:

Eat plenty of protein

Protein has been a bit of a buzz word recently, and you’ve probably noticed the surge in products that promote their ‘high protein’ content, but why do you need it? Well, protein is one of the 3 macronutrients you need for your body to function properly, along with fats and carbohydrates. Protein is made up of amino acids which are the building blocks for many different things in our body such as building muscle mass, repairing muscles, skin, hair and nails, as well as creating enzymes.

Therefore, it’s pretty clear to see that we need to have a substantial amount of protein in our diet. The main sources of protein are usually meat, dairy and poultry; however, you can also consume protein through beans, pulses, lentils and protein powders.

5 fruits and veg a day

This one has been going around for years, but there’s a reason we recommend it. Fruit and vegetables are full of vitamins and minerals that are vital to the everyday functioning of the body. And you know what’s even better? They have very few calories, which means you can pile your plate with vegetables, fill yourself with nutrients and only have consumed a few calories in your daily target.

Avoid processed foods

When you’re looking to lose weight, processed foods are one of the big factors that you want to eliminate from your diet as many of them are high in calories but low in nutrients. When you eat processed foods, you’ll often find that you don’t get very much for the calories you consume, meaning you’ll have eaten a lot of calories, but chances are you’ll still be searching the cupboard for another snack.

Likewise, processed foods are usually crammed with sugar and salt to make them taste better and last longer, along with the various other chemicals that most of us can’t pronounce. Too much sugar can lead to a spike in your insulin levels which is what can cause diseases such as Diabetes. Furthermore, too much salt can also lead to raised blood pressure. So, avoiding processed foods can have a positive impact on not only your weight but also your long-term health.

Drink plenty of fluids

Have you ever thought you were hungry and once you had a drink you realised it was just thirst? It can be so easy to forget to drink but drinking plenty of water is one of the best things we can for our body.

In terms of weight loss, drinking water can help to speed up your metabolism, detox the body naturally and also stops your body from retaining too much water which can be known as ‘water weight’. On top of this, water has several other benefits for the body that will help you to look and feel healthier.

Be accountable & consistent

This is probably the most essential tip that we can recommend when it comes to weight loss. If you aren’t accountable for you actions and don’t stick to a plan then you won’t get results.

What we mean by being accountable is having someone there to justify your actions to. If you just keep your weight loss goal to yourself then you’ve got no one to hold you accountable, therefore it is very easy to give up. Tell your friends about your goals, write it on your fridge, get a personal trainer, do anything you possibly can that holds you responsible and makes you feel obliged to stick to your weight loss goal.

Once you’ve got your goal and someone to hold you accountable then you need to be consistent. This is probably the hardest part of the journey for most people as it is so easy to fall back into your old routine. Most of the time it isn’t about which diet you choose, the most important part is sticking to it. Most importantly, as long as you can maintain that calorie deficit over a long period of time them you should start to see some results. Obviously, there may be times when you slip up, but the most important thing is to jump right back on it and keep going.

Foods to avoid

Above all, we don’t want to be the ones to tell you what you can and can’t eat, but if you’re serious about reaching a goal then there are some foods that you should probably give a miss. This isn’t a list of foods you have to completely ban, just foods you should consider reducing in your diet:

Chocolate

Sweets

Crisps

Cake

Ready meals

Fast food meals

White bread

White pasta

Foods to favour

This is a non-exhaustive list of foods we recommend to each much more of as they will provide you with plenty of nutrients to help build a healthier body:

Vegetables (any)

Fruit (any)

Poultry

Meat

Eggs

Beans

Pulses

Lentils

Basmati rice

Brown rice

Quinoa

Buckwheat

Oats

White fish

Salmon

Mackerel

Tuna

Wholegrain pasta

Wholemeal bread

Nut butters

Nut & alternative milks

The best thing about all of this? The list of foods to favour is a lot bigger than the list of foods to avoid. That’ because a simple fat loss diet plan shouldn’t be restrictive, instead you should be able to eat a variety of foods to keep things interesting. Otherwise, if you restrict yourself too much this is where bingeing happens and you fall off the wagon.

Shopping list

Meat and Fish

• 500g of chicken breast
• 2 Beef steaks
• 2 salmon fillets

Fruit and Vegetables

• 1 packet of raspberries
• 1 packet of blueberries
• A packet of apples
• Bunch of bananas
• Spinach
• Salad
• Broccoli
• Green beans
• Carrots
• Onions
• Peppers
• Beansprouts
• Sugar snap peas/mangetout

Pantry

• Curry sauce
• Almond butter
• Quinoa
• Light soy sauce
• Oats
• Protein powder
• Basmati rice/brown
• Wholemeal bread
• Wholemeal wraps
• Dark chocolate

Fridge

• Rice noodles
• Nut butter
• Feta cheese
• Greek yoghurt  
• Eggs
• Butter

A simple fat loss diet plan for females

Monday

Breakfast: x2 scrambled eggs & 1 slice of wholemeal toast

Snack 1: Apple & almond butter

Lunch: Salmon with quinoa & roasted vegetables

Snack 2: Greek yoghurt with fruit

Dinner: Vegetable stir fry with rice noodles (add meat if preferred)

Tuesday

Breakfast: 40g of porridge oats with water & fruit

Snack 1: 1 slice of toast with nut butter

Lunch: Egg fried rice with peppers, onion & soy sauce

Snack 2:  1 scoop of protein shake with water

Dinner: Homemade chicken curry

Wednesday

Breakfast: Overnight oats with fruit

Snack 1: Banana & almond butter

Lunch: Leftover chicken curry

Snack 2: Carrots and Hummus

Dinner: 1 tin roast fish with sweet potato & vegetables

Thursday

Breakfast: x2 egg omelette with vegetables & feta cheese

Snack 1: 1 scoop of protein shake with water

Lunch: Vegetable stir fry with rice noodles

Snack 2: Greek yoghurt and fruit  

Dinner: Steak served with vegetables

Friday

Breakfast: 40g of porridge oats with water or nut milk & fruit

Snack 1: 1 piece of fruit

Lunch: Egg fried rice with peppers, onion & soy sauce

Snack 2: Carrots and hummus

Dinner: chicken wrap with salad

Saturday

Breakfast: x2 eggs with 1 slice of toast

Snack 1: Greek yoghurt and fruit

Lunch: Chicken wrap with salad

Snack 2: x2 pieces of dark chocolate

Dinner: Steak served with sweet potato & vegetables

Sunday

Breakfast: x2 egg omelette with vegetables & feta cheese

Snack 1: Fruit and almond butter

Lunch: Vegetable stir fry with rice noodles

Snack 2: x2 pieces of dark chocolate

Dinner: Meal of your choice

This plan is just a template, you can swap in and out similar foods to suit your taste. For instance, if you don’t like steak then opt for another piece of meat or fish, it can be tailored to suit your dietary requirements. Likewise, this is just a basic fat loss guide for beginners that are looking to kick-start a healthier way of eating. We haven’t included calories or macros because we believe that can overcomplicate and overwhelm anyone at the start of their journey.

The workout

In-order to get the best weight loss results, as an addition to your simple fat loss diet plan, you should incorporate exercise into your weekly routine. Now, this doesn’t mean we want you to hit the treadmill every day for an hour, there are more effective ways that you can lose weight well.

Resistance training

We recommend that you do around 3 resistance training sessions a week. Resistance training is any form of workout that requires a form of resistance against the body, for example, with weights, kettlebells, resistance bands or simply bodyweight. If you do not have experience lifting weights, joining a gym class or contacting a personal trainer can be a great way to get started. Alternatively, if you want to avoid the gym then there are plenty of home workouts online or on YouTube that you can follow.

Cardio

Above all, one of the most essential things you can do to help aid weight loss is to get your body moving as much as possible. Therefore, ensure you’re getting your daily 10,000 steps in and keeping active. The NHS recommends 150 minutes of moderate aerobic activity each week which can come in the form of cycling, walking, gardening etc., anything to keep you moving.

Now, all of this may seem like a lot to take on board, so we suggest you take each step bit by bit. Begin by making changes to your diet, then as you feel comfortable being consistent with that, begin to add more steps and movement each week. Doing too much at one time can be overwhelming and lead to a crash if you aren’t careful.

Finally, you’ve got your simple fat loss diet plan, you are set up with an exercise regime, so what’s next? Well it’s time to take action and begin your newfound journey to weight loss. Remember that it is key to be consistent and have accountability, so go out and tell your friends and make the next 6-8 weeks count.