The best weight loss diet plan for women

All right my friend welcome my name is

dr anthony balduzzi i'm the founder here

at the fit mother project and i'm so

excited for today's article because we're

gonna deep dive into the best weight

loss diet plan for women for you as a

busy mom a working mom if you're a woman

out there who wants to lose weight and

you've been frustrated with restrictive

diets you want to figure out exactly

what to eat and when this article is for

you in fact we're here in the kitchen

we're going to cover all of the best

weight loss foods i'm going to show you

some exact meals and i'm going to give

you our free fit mom jumpstart series

that's going to give you a downloadable

diet plan that you can follow this week

all that's in this article and fair

warning this article is more in depth than

some of these top five quick tips bs

article and stuff you see online because

quite frankly little tips like don't eat

sugar stop doing this like those don't

work you really are here for the

specific solution so my promise is when

you stick with me in this article and you

watch all the way through you're gonna

have actionable ideas this week on meals

to make foods to buy how to make this

stuff simple sustainable and affordable

you for you and your family know you're

gonna learn a ton get out your pen and

paper take some notes and let's dive on

in okay so get into this article on the best

weight loss diet and diet plan for women

what we need to do is really start to

talk about a couple things one the foods

which foods you should be eating we're

also going to talk talk about number two

when you should be eating these foods

and number three what are the portion

rules that we should follow so we can

control our calories so the first thing

before we get into all that i need to

say this as the foundational guiding

principle of this entire article if your

weight loss diet plan is not simple and

sustainable it's not an option for you

there are so many ways you can lose

weight you can basically eat no calories

go on a fasting cut out all carbs and

you will drop weight but will you keep

that weight off and are you building the

habits along the way that's going to

help you stay on a sustainable path

that's we're going to give you in this

article and quite frankly we do not like

restricted diets of the fit mother

project and our other brand the fit

father project all the amazing case

studies and before and afters you see

here on this article were created by women

who are eating some carbs that they

enjoy they're having balanced healthy

meals and they're enjoying their life

while losing weight we believe that's

really important so to get into the

beginning of this article what i want to

talk about is to help you think about

food in four main categories proteins

healthy carbs healthy fats and veggies

these are the four categories of foods

that we need to figure out what are your

main foods in each of these categories

and how do we start to combine these to

perfect weight loss meals so let's look

at proteins i have a variety of

different protein sources here on the

right here i have things like grass-fed

ground beef i have things like tin

sardines as some of the meals i'm going

to show you we have vegetarian options

we have a chickpea based burger here we

have pasture-raised eggs we have some

plant-based protein powder nuts and

seeds so there's lots of good options on

the proteins and i want you to think

right now of this list of protein that

we have here on the right of the screen

what are some of your go-to proteins i

want you to identify these proteins that

you love because what we're going to do

in the next steps in this article is we're

going to prepare these things in bulk so

you have them throughout the week so

what are your go-to proteins

the next category we need to define is

what are your go-to crops when it comes

to weight loss carbs are not the enemy

the wrong kinds of carbs crap sugars

processed carbs are not good for you we

want to cut those out but that does not

mean you have to remove carbs entirely

from your diet you can lose weight while

still eating carbs so we have some great

options here right we have sweet

potatoes we have some organic

strawberries i've made some brown rice

in bulk we have different nut seeds we

even have bread a sprouted ezekiel bread

it's organic it's amazing it can totally

work in your diet in fact we have women

in our fit mother 30x program who eat

sandwiches every day and still lose over

50 pounds and get in the best shape of

their life in their 30s 40s 50s 60s

carbs can stay in your planet we're

going to explain the portion rules in

just a bit but what are some of your

go-to carbs that you love again here's a

list on the side of this article to get

your

mind jogging on some options between

whether they're fruits different kinds

of sprouted grains potentially

you know things you're going to cook in

bulk for you and your family here are

some great options we also want to

define what our healthy fats are and

healthy fats are amazing because they

keep us full they reduce inflammation

they help our bodies burn fat in some

cases now i have a couple healthy fat

sources here i really love nuts and

seeds so i have some nuts and seeds here

extra virgin olive oil avocados over

here even some of the healthy fats and

pasture-raised eggs and once you start

thinking about what are your three go-to

healthy fats

what are healthy fats you really enjoy

is it cooking with some olive oil is it

the avocado is it macadamia nuts or

almonds these are really things we need

to really get to find and clear on and

then the final category are veggies what

are some green veggies that you

absolutely love for me broccoli i love

other kinds of things like zucchinis i

love my avocado i love spring mix and

salad mix i love sauteing some kale and

swiss chard we need to define what your

three go-to veggies are and again here

are some options on the side of some of

the best healthiest foods and i hope

you're really going through this article

and writing these things down because

that's going to make this very

actionable because the next step is

defining how do we create a meal that is

perfectly portioned for weight loss

because ultimately weight loss as a

byproduct needs to have

you burning more calories than you're

consuming every day that means we're

getting your body more active and we're

scaling back on the amount of food

you're eating and we're increasing the

quality of the food that you're eating

and so you could go out there and

certainly count calories but we found a

way that's a lot more simple it's called

building what we call perfect plates and

here's a picture of what a perfect plate

looks like and it's very simple half of

your plate is filled with any of those

go-to veggies you love a quarter is

filled with some of your go-to proteins

a quarter of some healthy carbs and you

have some healthy fats sprinkled on in

there this is the perfect plate

framework and it is foundational if you

make plates two to three times per day

that look like this you will start

losing weight period because you're

getting the fiber the healthy proteins

the carbs it's portion control and you

don't need to count the calories

we have built thousands and i literally

mean thousands of different kinds of

perfect plates over at the fitmother

project and fit father project most

perfect plates have anywhere from 350 to

at most around 600 calories so let's say

you're an average woman out there

looking to lose weight you might want to

be on a target of eating somewhere

around 2000 to 2500 calories per day if

you have three perfect plates per day

and each 600 calories you're already

under the 2000 calories per day mark

you're going to be losing weight so i

just want to show you that that this

perfect plate strategy is a way that you

can lose weight without actually

counting the calories because you're

eating high quality go-to foods in the

right portions in fact here are two

perfect plates i prepared one that this

first one is an omnivore perfect plate

so it's not strictly vegetarian but here

we got a bunch of greens i got some

zucchini i got some avocado and i have a

mix here with some healthy fats we have

some olive oil mixed in with the black

beans and obviously we have a

pasture-raised organic chicken breast so

this is simple right i baked a bunch of

chicken in bulk i took some salsa some

olive oil and a little bit of the black

beans and i mixed that in i cut up an

avocado and i had some zucchini on the

side so this fits our perfect plate meal

and this took me literally after i

prepared it and i'll explain a little

bit about meal prep at the end of this

article like two minutes to slap together

and it's a great meal at the same time

if you're not eating animal protein your

diet right now this is a vegetarian

perfect plate it has a bunch of spring

mix with a little bit of extra virgin

olive oil we have a chickpea based

burger we have a little bit of black

rice and a bunch of hummus for some

healthy fats another perfect plate right

we got the protein the carbs the veggies

and we're spicing it up with the healthy

fats from the hummus so

these can be simple it doesn't need to

be some elaborate thing in fact some of

your go-to proteins if you're like man

you know i'm on the go all the time i'm

working i'm busy you can get a tin of

sardines or a tin of wild canned salmon

and you could put that on the side with

some nuts and seeds or a salad these

perfect plates are very easy to make and

they're the foundation so that almost

begs the question right once we know

what our go-to foods are once we know

how to build perfect plates when should

i be eating food and what's your meal

timing schedule and not enough people

talk about this there are so many

different kinds of meal timing schedules

at work i'm going to give you two

examples as like the prime main ones

that we see women be successful on but

the main thing is we're going through

these two schedule setups is which one

do you think is going to work best for

you we want to find a meal timing

schedule setup that fits your life so if

you're a person who loves breakfast you

should probably be having a meal timing

setup schedule that includes some kind

of breakfast if you're not hungry in the

morning you can do something like

intermittent fasting that we're going to

show you so the first meal timing setup

schedule that works really well for a

lot of women we call it the four by four

meal plan and what that means is you're

gonna be making a perfect plate roughly

every four hours so that's four meals

per day every four hours so breakfast

perfect plate sometime around eight

lunch at noon

a mini meal snack around three and then

another perfect plate for dinner around

seven or eight so again eight

noon

three

seven thirty eight so it's not perfectly

four hours but you get the idea this

works really well because each perfect

plate keeps you full gives your body the

nutrients it needs super enjoyable and

you don't need to be packing six small

meals per day and lugging around coolers

and gallons of water to like some

bodybuilders do to lose weight it's

totally not necessary so this is a

really good meal timing schedule and

maybe it'll work for you what we like to

do in the morning for women who are

super busy and on the go is make that

first perfect plate a shake actually you

don't even need to make anything in the

morning you throw some quality protein

powder with some chia seeds some hemp

seeds

some organic almond milk in here and you

can make a shake that's amazing that's

only going to be like 350 calories help

your body burn fat keep you full until

lunch and it takes like 10 minutes to

make so if you're a woman on the go we

highly recommend this and inside our

free three-day fit mom weight loss jump

start series that's linked below we give

you the actual shake recipes and all the

recipes for these perfect plates that we

have here in this article so those are

available for you we'll send that

straight to your email links are below

so the first meal timing setup we have

4x4 if you are not a breakfast person or

you enjoy intermittent fasting it's

another great way to do it what we're

basically going to do is just remove

that first meal skip it skip that

breakfast skip that shake we're going to

start our first meal at around noon then

we're going to have snack around 3 30

and we're gonna have dinner around seven

or eight and that is also very

beneficial and effective for weight loss

so to recap what we covered so far in

step number one we defined your go-to

healthy foods that you love in the

categories of proteins healthy carbs

healthy fats and veggies and then in

step number two we looked at the perfect

plate structure which is the simple way

to control your portions and calories by

doing half of your plate is veggies a

quarter protein a quarter healthy carbs

and the fats are sprinkled in and then

step number three we looked at your meal

timing setup and you were really gonna

look at whether you're gonna be more of

a four by four type of scheduled person

and more intermittent fasting now we're

gonna get into some of the more nuanced

finer topics because that stuff is the

foundation of the best weight loss diet

plan for women we also need to talk

about hydration because yes foods and

timing is important we got to make sure

that we're getting the right fluids in

your body that are keeping you energized

helping all those metabolic processes

water and hydration is super important

so the first thing we need to do is

define what your water intake is and so

what we like to do for women here at the

fit mother project is we take your body

weight in pounds and we divide that by

two and then we add 32 to that number so

let's say you're 200 pounds we divide

that by two that's a hundred and then we

add 32 that's 132 that's the number of

ounces of water and it's slightly over a

gallon for a 200 pound woman and this is

a lot of water when we're trying to lose

weight we want to intentionally drink

more water than we even think we need

why first off water helps us stay full

when our stomach has water in it we

don't we're not as hungry all the time

the worst thing that can happen when

you're on a diet is you're starving and

then you have cravings and you're going

to fall off track that's not what you

want so water helps with that but water

also just helps you feel energetic a lot

of women who experience headaches and

energy dips are actually just dehydrated

during the day so we're going to fix

that and the first thing we're going to

do on one amazing weight loss and health

habit is first thing in the morning when

you wake up we're going to get you

around 20 to 32 ounces of water so i

like to get a nice a jar like this and

get around a pinch of some pink

himalayan sea salt and i want you to

drink around 20 to 32 ounces of water

first thing in the morning because

you've been dehydrated while you're

sleeping throughout the night and your

body needs the water to kick-start

everything and why the salt we're

supposed to avoid salt right well

actually no with pink himalayan sea salt

it has around 83 different trace

minerals that our bodies need that we do

not get from food so this is a

rehydration bomb first thing in the

morning that gets everything going and

just doing this habit alone is going to

give you more energy in the morning your

body's just gonna feel better get water

first thing you can still have your

coffee if you're a coffee type of person

but get the water in first slam it first

thing in the morning really really great

habit and then we're gonna wanna drink

water throughout the day and practically

speaking you're busy i'm busy we know

that oftentimes we just forget to drink

water because we're going throughout our

days doing stuff

the best tip is to get some kind of

water bottle so i obviously brought a

lot of these out for the purpose of this

article but get a high quality water

bottle that is not made of plastic so

all these are safe they don't have any

of the bpa and the hormone disruptors

get a high quality water even a mason

jar works ideally 32 ounces and i want

you to know how many of these you need

to drink per day so for most women it's

probably three to four of these

minimum probably four maybe even four to

five if you're looking to lose weight so

you get your first one in the morning

and then between your first between

breakfast and lunch you drink your next

one between lunch and your afternoon

snack you drink the next one and right

up to dinner you drink your next one so

that's how you're gonna hit your water

intake i promise you this from helping

thousands of women lose weight if you do

not have a water bottle you carry with

you at all times you're gonna forget

you're just not gonna drink enough water

so another little pro tip enhancer is if

you can actually brew some tea in the

morning so i brew some organic green tea

here this is great for fat loss it has a

light amount of caffeine that keeps you

energized helps your metabolism i mean

you can brew a whole batch of green tea

in the morning and drink it throughout

the day it's an amazing weight loss

habit what you don't want to do is drink

pretty much anything other than water

tea and coffee we call it wtc those are

your drinks if you're doing juices or

you know starbucks and stuff like that

there is so much hidden sugar in this in

fact i like to show this image here

these are some of the amount of sugar in

different starbucks drinks that women

just do not realize and they actually

put this on a donut rating scale to show

you how many donuts of sugar each of

these drinks is equivalent it's

absolutely crazy you'd be almost better

off drinking a coke than having any of

these you know really

festive drinks so we want to get you

water coffee black coffee and tea

throughout the day hit your water target

that's going to really help with your

weight loss and help you feel amazing

and on that note we also need to talk

about sleep we can't really talk about a

weight loss diet plan if your body's not

sleeping well and what this means is i

need you to make sure that you're having

at least seven quality hours of sleep

per night and i know that's challenging

and if you feel like sleep is a weak

area for you one of the best things you

can do in addition to cleaning up your

nutrition your hydration is getting your

sleep on point because here's what

happens and what the research shows if

you're in a sleep deprived state when

you're trying to lose weight your body

loses muscle and not fat and it's

actually more resistant to losing fat so

you're really just pushing a ball uphill

and your efforts are really not that

effective if your body's in sleep

deprived states so let's get you

sleeping better that's one of the best

things you can do for weight loss and

all the women that join us in our fit

mom jumpstart and eventually in our

fitmotor 30x program we get you sleeping

right from day one and that skyrockets

your energy so you have energy to

exercise and it gets your metabolism

functioning better so the carbs you do

eat don't just get stored as fat what

happens is when we're sleep deprived our

body gets insulin resistant and so when

we do eat carbohydrates insulin's

floating around a lot longer than it

should and our body stops burning fat so

this is the worst case scenario you want

to be insulin sensitive and sleep is

essential for that now other things when

it comes to the best weight loss diet

plan because i know we're getting into

some of the finer nuances here and you

have the foundations and again in that

free football jumpstart we go deeper

into this we need to talk about how

important the right kinds of supplements

are for you as a woman and losing weight

and believe it or not the best

supplements for weight loss are not ones

that are actually marketed as weight

loss supplements not like the fat burner

thermo burner 9000 and all that crap

what really does work when it comes to

weight loss supplements for women is

number one a quality probiotic

supplement

the research on probiotics uses the good

gut bacteria is profound as it relates

to weight loss in fact when we get

people who are overweight to get the

right kinds of gut bacteria and

probiotics into their bodies they almost

start losing weight automatically you

can actually do what's called a fecal

transplant warning this is a little

gross but they take poop from lean

people and they trans they actually put

the poop into the colon of overweight

people those overweight people start

losing weight automatically the gut

bacteria is so important for helping us

metabolize our foods our immune system

is centralized in our gut all the

neurotransmitters we produce a lot of

those are made in the gut so getting a

quality probiotic we'll throw some links

below is part of our fitmotor project

core supplement stack for health and

weight loss vitamin d3 is the second

supplement amazingly effective for

hormone regulation for your immune

system and just for overall functioning

it is a core supplement ideally getting

some sunlight too every day would be a

good idea some high quality fish oil and

the other thing i would say is a

turmeric or curcumin supplement to

reduce some inflammation this is the

core supplement stack for women and then

you can also include some green tea and

stuff like that for fat loss so i hope

you're beginning to see that when it

comes to weight loss nutrition the best

weight loss diet plan for women a lot of

this stuff is about habits and

structures we need to get the right

routines in place and we need to make

sure you can stay consistent over the

long term and we know that means you

need to identify those healthy foods you

love you need to slot those in into

perfect plates you need to have a meal

timing schedule that's sustainable for

you and then we'll throw on the

supplements and the exercise and all the

other stuff that's more icing on the

cake let's get the foundations and the

basics first

i hope you took away at least one or two

good things from this article and again

this is just the beginning if you're

inspired if you'd like to see some of

the amazing results of the women you see

in this article you can get started with

us here the fifth mother project 100

free we have that free fit mom jumpstart

where i'm going to be on article actually

going through an exact meal plan

breakfast lunch snack dinner i'm going

to give you the download meal plan with

everything with all the links i'm going

to give you our free fit mom 24 minute

fat burning workout and i'm going to

give you some accountability coaching to

make sure you actually start to build

these habits and see the results we are

the fit miler project we're the team of

women's health experts who are massively

committed to helping you live long

strong and healthy for your family our

work at the fmp and our fit father

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