Although the best Women’s Diets is often connected with weight loss, there are diet programs for women that provide benefits beyond a lower number on the scale. “For a long time, weight loss was linked to high-carbohydrate diets that resulted in a high intake of low-quality carbohydrates with no nutritional value. People eating loads of carbohydrates in the quest of low-fat diets muddled the message of sound nutrition, contributing to the obesity epidemic,” Ginger Schirmer, Ph.D., RD, told Woman’s Day.
1.TRY A LOW-CARB DIET.
“A low-carbohydrate diet can help those who are prediabetic or diabetic improve their glucose levels,” adds Schirmer. The Keto diet is an extreme form of low-carb eating, requiring only 50 grams of carbohydrates each day. However, Schirmer warns that eating this way can be difficult to maintain, recommending a daily carb intake of 120 to 130 grams to reap the benefits of a low-carb diet and keep it going for longer.
2. INCLUDE HERBS AND SPICES IN YOUR MENU.
Instead of butter, salt, or high-fat marinades, Feldman suggests utilizing herbs and spices to flavor food. They are not only healthy, but they are also nutritionally beneficial. “Inflammation can be reduced by using certain spices and herbs, such as turmeric and ginger “she explains. “Spices like cinnamon can help satisfy a sweet tooth without raising blood sugar levels, unlike more sugary options.” Garlic, cayenne pepper, and oregano are some more healthful spice possibilities.
3. GET ENOUGH PROTEIN (THE GOOD KIND).
According to Schirmer, “studies suggest that protein has the best potential to provide a sense of satiety.” Try including more high-quality proteins in your diet, such as eggs, chicken breasts, or seafood. Fish, a fantastic source of protein, should be eaten at least twice a week, according to Fear, because it’s high in omega-3 fatty acids, which offer numerous health benefits.
Getting enough protein, on the other hand, does not necessarily imply consuming more meat or dairy. Many plant-based meals, such as legumes and veggies, can help you acquire more protein. Proteins that are high in nutrients and low in processed carbohydrates and saturated fats should also be a priority.
4. DOUBLE DOWN ON FIBER.
Feldman continues, “Fiber keeps you full and helps lower LDL cholesterol, which keeps your blood sugar from rising too quickly.” “From a GI aspect, it can also help keep your bowel movements regular.”
Consider decreasing the caloric density of a dish, such as pasta salad, by introducing high-fiber foods. You might, for example, substitute some of the pasta in the bowl with vegetables, which will help you feel fuller and keep your blood sugar levels in check.
5.HEALTHY FATS ARE NOT TO BE HAUNTED.
Healthy fats have been linked to lower rates of heart disease and stroke, reduced inflammation, and increased HDL levels, in contrast to trans fats, which have no health benefits. Omega-3 fatty acid-rich diets have been shown to help with joint pain and inflammation. Polyunsaturated fats and monounsaturated fats are the two types of healthy fats available. Avocado oil, olive oil, or a small amount of MCT oil, according to Schirmer.
6. EAT THREE TIMES PER DAY AT LEAST.
“Don’t try to deny your hunger if you sense it coming on. If you don’t consume enough calories, your basal metabolic rate will slow, prompting your body to go into conservation mode.”
She points out that the ability of the body to decrease its metabolism was an evolutionary benefit: When food was scarce in primitive times, it was advantageous to have your metabolism slow down so that you could go longer without eating. For most of us, though, a slower metabolism is no longer a benefit. Maintain a healthy metabolism by eating frequently.