HEALTHY DIET PLAN FOR WOMEN: TOP TIPS, RECIPES
As busy women juggling work and family commitments we all know that a healthy,
well-balanced diet is the key to looking and feeling our best, but there's so much information out there that
it can be hard to know where to start.
You've heard and seen them all: Pill-popping appetite supressants right through to the cringe-worthy cabbage
soup diet. Launch head-first into any of these quick-fixes and you're bound to lose some weight.
What they don't offer though is a long-term, practical solution to help you look better in your birthday suit,
make you feel super-sexy in the sack, boost your energy levels, stress-proof your day and keep the kilo's off for
good...but eating the right foods can!
Don't let the dreaded D-word throw you off - our strategies aren't about deprivation or eating tasteless
cardboard crackers, they're about noshing on healthy, delicious foods so you'll look, feel & perform better.
All the information you need to kick-start a healthy weight
loss eating plan is right here in our essential nutritional guide for women. Keep reading for
easy-to-stick-to strategies, handy tips, delicious recipe's and access to the lifestyle blueprints to help you eat
well and stay healthy for life!
DITCH THE SNOOZE BUTTON! After fasting all night, it's time to
wake up your body and fire-up your fat-burning metabolism with a heart-healthy, belly-busting brekkie. But
instead of reaching for a nutritionally bankrupt bagel, croissant, waffle or bowl of frosted-flakes, go for
eggs - whatever your style.
They're loaded with high-quality proteins which help to keep you on-the-ball and
feeling fuller for longer. Add in a slice or two of whole-grain toast for a dose of slow-digesting
carbohydrates and you'll fuel you AM activity and fend of any afternoon sleepiness too.
Need a break from sunny-side up? Reach for a yoghurt instead. You'll get a
sustained hit of low GI energy to keep you going well into the morning and slip in some essential bone-building
calcium too. Better yet, opt for the low-fat or natural versions and sweeten them yourself with some fresh fruit
THE PERFECT BREAKFAST BALANCE: For your morning meal, always aim to eat
a protein-rich food, like eggs, with a whole grain Low-GI carbohydrate like grained bread or breakfast cereal (oatmeal/museli).
An ideal breakfast should keep you feeling full for about 2-3hrs. So if you're getting hungry after an hour,
boost your protein intake. On the flip-side, if you're not getting hungry until lunch-time, that's the signal
to tone it down a little.
Can't get into your morning groove without getting your daily juice-fix? We've got you
covered. If you keep-in-mind that it takes 3-4 oranges to make that glass of orange juice. That's alot of
energy that most of us simply don't need. Instead, stick to your vegetable juices, like tomato. They're lower
in energy and packed with heart-healthy nutrients.
Another option is to whip up a smoothie. Load up your blender with low-fat milk/yoghurt & fruit/berries (use
ice as the base) and you've got a filling, waistline-friendly snack to go in under 2 minutes!
Put down the frying pan
and ditch the microwave. That's the
message coming from nutritional experts the world over. Keeping your food fresh, uncooked and undressed can help
you slim-down, boost your mood, keep your meal's nutritional content intact and fight disease. Here's how to keep
it simple, yet tasty!
GREEN YOUR PLATE: No-one is suggesting you become vegetarian, but
meat doesn't always need to take centre stage either. Instead, for lunch, snacks and dinner look to make
plants and vegetables the star of your plate. 80% of women are not getting their
recommended 5 serves of vegetables a day. So boost it! Salads, raw vegetables dipped in olive oil, smoothie's
- diversity is the key to boosting your intake, and you really can't go overboard.
ADD A SPLASH OF COLOUR: Antioxidant's seek out & destroy
free-radicals (molecules in the body that cause cellular damage). As a rule, the more colors on your plate,
the more powerful the antioxidant punch. Nosh on green leafy vegetables (like spinach, lettuce &
broccoli), peppers/capsicum, beetroot, egg-plant, red cabbage, carrots, corn and squash.
MAKE FRUIT YOUR FRIEND! FEEL FULL,
FIGHT FAT: Just because fruit
contains sugar doesn't mean you should put in the same category as other
processed sweet treats. Waistline-friendly fruits like melons (watermelon,
honeydew & rock melon), grapefruits, berries (raspberries, blueberries & blackberries), papaya and
peach are low in kilojoules and loaded with belly-filling fibre which is essential for both healthy digestion
and keeping your appetite in check. Lurking among these everyday-staples are also super-fruits.
Chief among these is the pomegranate. Keep reading to see how it can benefit
POMEGRANATE: THE CRIMSON HEALTH
CRUSADER: Loaded with antioxidant's and Vitamin C, this tart-tasting fruit is good news
for every aspect of your health, from glowing skin to fighting disease. Here's two ways to get your dose.
It! Roll the fruit back & forth on a table with your palm, pressing
lightly. Cut it in half and squeeze out the juice. 2. Sprinkle
It! Use a spoon to scoop out the arils (red seeds)
and then give your salad a summery spin with a generous sprinkling of these small, ruby-like
Is all this talk making you peckish? Take a break and checkout this short video on the best way to handle a
snack-attack and how to rustle up something that's healthy and delicious double-quick! Please make sure your
speakers are turned on.
PLAN VIDEO: SMART
If you're waging war on the battle of the bulge, consider protein your NEW SECRET WEIGHT LOSS WEAPON. The moment it passes your lips, this
mega macro-nutrient begins to attack the fat around your middle and helps regulate your appetite during the
High protein power foods, like eggs, red meat, fish and
low-fat dairy, force your body to work overtime to break them down. The best part? This work doesn't come
cheap. It uses up stores of energy in the form of calories which means you burn fat while processing them.
What's more, these foods have a habit of hanging around longer in your stomach which helps to control your appetite and keep the hunger pangs at bay. And if, as
part of a healthy lifestyle, you're also burning calories by getting active (be it pumping iron or taming the
treadmill), getting your protein-fix is doubly important.
HERE'S WHY THE
SCIENCE: Protein helps you build and hang onto muscle tissue, which not only makes you
leaner, but eagerly churns through calories when you're not active. This keeps your fat-burning metabolism
firing on all cylinders around the clock - even while you're watching TV - and helps you burn off the
occasional sweet treat!
SO, HOW MUCH DO I NEED? THE
NUMBERS: As a general rule of thumb, experts advise between 0.5 and 1.0g of protein per
pound (lb) of bodyweight. So if you weigh 160lb's, that's 80 to 160g each day. If you're active and want to
slim down, aim for a happy-medium -- around 120g.
OK, WHERE DO I GET IT? THE
FOODS: Just like the 'lite' and 'regular' versions of yoghurt you see at the
supermarket, protein too comes in two different varieties; complete and incomplete. While nuts, whole grains,
and veggie's technically count, they don't contain all nine of the essential amino acids (building blocks of
protein) that your body needs to build muscle. Those that do—known as complete proteins—are typically found
in animal products. Here are our best picks. Look to make each of these a regular staple of your diet.
VEGETARIANS: Of course, this doesn't mean each of your meals
should be a vegetable-free zone. Pairing incomplete proteins - like grains (i.e. Cornmeal, Barley, Oats,
Rice, Pasta & Buckwheat) together with legumes (i.e. Beans, lentils, dried peas, chickpeas & soy) -
gives you the full protein-punch and comes complete with all the body-boosting benefits we've outlined here.
The great thing about protein is that with so many delicious and exciting combinations for you to try,
getting your daily dose is a simple pleasure you - and your waistline - can look forward to everyday!
Your diet sucks - literally. Every single day you guzzle down sugar-laden, nutritionally bankrupt drinks at
home, on the job and during happy hour. Luckily, cutting back your consumption of these over-sweetened fluids &
making some smart swaps along the way is an easy route to a healthier, happier you. Re-think the way you drink with
our healthy diet plan for women 4-point action plan.
GO EASY ON
THESE: FRUIT JUICE: If it's fruity it
must be healthy, right? Wrong. Many fruit drinks are loaded with added sugars which can cause your waistline
to balloon. For a healthier juice fix, go for fresh whole-fruits, smoothie's
or pump-up your juice with still or sparkling water. You'll cut back on
kilojoules without sacrificing the flavour.
'GO EASY ON THIS' ALCOHOL: Happy hour may be good for man things, but weight loss isn't
one of them. Most people are simply unaware of the high kilojoules and sugar content of alcoholic drinks
(ignorance truly is bliss!). Just checkout these belly-bulging kilojoule comparisons:
Of course, enjoying the odd glass won't hurt and even has it's perks, including reducing your risk of heart
disease, but beware; go overboard and they're on a one-way passage to that stubborn jelly-roll around your middle.
The fix? Stretch out the kilojoules by adding soda water and ice to make a spritzer. You'll still have fun, minus
the guilty conscience.
DRINK THESE WITH
ABANDON! TEA &
COFFEE: Want to boost your metabolism and clock up some essential nutrients
double-quick? You can with a humble cuppa'. Tea is a kilojoule free-zone if you drink it black, which is
great news for your waistline. The same goes for coffee too. If you can't handle trading in your two-sugar
latté for a long-black, go for skim-milk instead. You'll get a flavorsome mix without the extra calories.
WATER, A GIRL'S BEST FRIEND! BANISH THE
BLOAT: Maybe you've heard your girlfriends talk about "retaining water" and "feeling
bloated", and you're afraid extra H2O might obscure your long, lean shape. "Fear not!" say experts.
Ironically, the best way to get out of 'cactus mode' and shed excess water-weight is to boost your intake;
the more dehydrated you are, the more you'll hang onto available H2O.
Since your body doesn't sense you're parched until after the fact, staying topped up means drinking fluids
pre-emptively. Keep a water bottle with you and sip it throughout the day. A good hydration test? Sneak a peak at
your wee. If it's not a clear/pale yellow, boost your aqua intake.
FOOD FOR THOUGHT: Ever notice when you're at your healthiest,
life seems so much better? But rather than being limited by rules of deprivation and restriction, the secret
to healthy eating is about making smart choices an effortless and enjoyable part of everyday life - which is
what The Diet Solution Program is all about.
Created by health & nutrition guru Isabelle
De'Los Rios, The Diet Solution was designed with you in mind. No calorie
counting...no going hungry...no bland, boring foods...just an exciting and effective everyday eating lifestyle
to help you look and feel great.
A TASTE OF WHAT EXPECT: Sculpting a long, lean shape with natural
fat-burning foods...quick, easy & delicious recipes...having more energy...the knowledge to stay trim and
satisfied...plus much more.
HERE'S THE BEST PART: Try the full program RISK-FREE FOR 60 DAYS and let your mirror, energy levels & bathroom scales
be the judge of the programs success - it's that easy! If you're ready to get started, click the banner